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Jump rope for fitness? You’re probably shaking your head thinking that jumping rope is just for kids or perhaps for professional boxers and is not suitable for you. You might have tried jumping rope but ended up with your feet tangled as you jump up and down. It’s understandable that you would want to give up but before you do, why not give it one more try?

The Basics

If this is your first time to try jumping rope know that you can’t transition from zero to expert with just a snap of your fingers. You still need to learn the basics starting with the length of the rope and how to jump up and down properly. The best length for your jump rope is up to your armpits only. Put a foot on the middle of the rope and pull it up, if the rope goes beyond your shoulders it’s too long for you.

As for jumping, you should first master the basics which are the bounce step and alternate foot step. In the bounce step, you should jump with both feet elevating at least an inch off the ground while landing lightly on the balls of the feet. Your heels shouldn’t touch the ground as you go down. In alternate foot step, you should alternate your feet just like when you are running. Make sure that your knees are raised to the front and that you are jumping more than an inch off the ground.

Circuit Training with Jump Rope

Once you’ve mastered these two basic jumps and are already feeling confident with your abilities, you can now incorporate this circuit training in your daily life. The first thing you should do is to set your timer for 50 seconds worth of work and 10 seconds worth of rest for 20 reps or cycles. The idea here is for you to switch from one exercise to the next with little up to no rest in between.


Jump Rope


Combine alternate foot step with basic bounce to complete 50 seconds with 10 seconds of rest. As you progress in your workout, increase the number of jumps you can do within 50 seconds.


Do 50 seconds of pushups. If you want to increase the intensity of your workout use dumbbells in your pushups. Rest for 10 seconds.

One Arm Dumbbell Row

Do 50 seconds of this exercise for one arm, rest for 10 seconds, repeat for the other arm, and rest for 10 seconds. Do 50 seconds of jump rope after with 10 seconds rest.

Bench Dips

Work out your triceps by doing bench dips for 50 seconds. Don’t forget to rest for 10 seconds. Jump rope for 50 seconds and rest for 10 seconds.

Dumbbell Thruster

You can use kettlebell instead of dumbbells for this workout. Do as many reps as you can within 50 seconds and rest for 10 seconds. Jump rope again for 50 seconds with 10 seconds rest.


Perform a plank and hold it for 50 seconds. Rest for 10 seconds then do 50 seconds of jump rope. Rest again for 10 seconds.

Barbell Step Ups

You can do step ups with or without barbells for 50 seconds. Rest for 10 seconds after.

Just like with any workout, make sure that you discuss your new fitness regimen with your physician first to determine whether you are fit enough to complete the workout.




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Jump Rope Circuit Training