Top 3 Best Jump Rope Workouts for Beginners (With Bonus Challenge)

So you’ve decided to take up jumping rope. Or, maybe you just received your first Crossrope jump rope set. Sometimes it can be difficult to know where to start. A big misconception is that you need to jump for a solid 30 minutes when jumping rope and that’s simply not the case.

In this article, we’ll walk you through what a jump rope workout may look like and where to start as a beginner. You’ll learn which jump techniques to start with, what skill tips to pay attention to, and how to find fun beginner jump rope workouts every day. 

If you’re looking for a jump rope routine that’s a little more challenging, check out this blog post for 15 jump rope workouts you can work into your training routine. 

1. Best Jump Rope for Beginners
2. Tips for Getting Started With a Jump Rope Workout for Beginners
3. Beginner Jump Rope Workout #1
4. Beginner Jump Rope Workout #2
5. Beginner Jump Rope Workout #3
6. How to Find Jump Rope Workouts You’ll Love
7. Bonus Beginner Jump Rope Challenge

Best Jump Rope for Beginners

Before you start your jump rope journey, there are a couple of things to go over. 

First, take a look at this article on how to jump rope. This will provide some basic information on technique and proper form.

Next, let’s talk about ropes! Not all jump ropes are created equal. If all you have is a pvc rope laying around the house, that will do. But for the best experience and the easiest way to learn jumping rope, we recommend a weighted jump rope. A weighted jump rope offers several unique benefits. Specifically, it slows down your rotations and lets you feel more feedback as you jump, which helps you time your jumps better than if you use a light, non-weighted rope. Overall, you’ll make fewer mistakes, trip less, and learn much faster.  

“As a non-jumper, I decided to start jumping rope after seeing some videos. I could immediately tell the difference in the feedback I felt the first time using my Crossrope. By day 4, I established a rhythm and stuck with it - which I had not been able to do before. Purchasing a Crossrope paled in comparison to what I'd pay for a gym membership. I can also use them anywhere, at any time, helping me stay consistent in my workouts..” - Barbara.

The 1/2 LB jump rope from our Get Lean or Get Fit Bundle is an excellent rope to learn with. Or starting with our Ropeless collection is a great way to ease into it. You’ll notice a difference immediately!

4 Beginner Tips For Getting Started

If this is the first time you’ve picked up a jump rope, we have some helpful resources to check out before jumping into your first workout. Take some time to go through these resources and you’ll be jumping like a pro in no time.

1. How Long Should I Jump Rope? Your Guide for the Best Results
2. 15 Jump Rope Footwork Tutorials
3. 7 Tips for How to Make Jumping Rope a Habit
4. How to Avoid Injuries & Shin Splints When Jumping Rope

For the workouts in this post, the three footwork steps we’ll be using are:

1. Basic jump
2. Alternate Foot Jump
3. Ski Jump (Side to Side Jumps)

We suggest watching the linked tutorial videos and practicing the footwork steps before trying any jump rope workout for beginners. 

And finally, here are some quick tips to keep in mind for your first jump rope workout:

• Keep your feet close together and jump on the midsoles of your feet, landing softly
• Only jump ½” to 1” off the ground
• Keep your knees slightly bent and maintain a tall, neutral spine
  at all times
• Keep your head and chest up, head looking forward
• Keep your shoulders pulled back and your elbows held down and back
• Keep your hands along the midline of your body, using your wrists to turn the rope (not your elbows or shoulders)

Now you’re ready to jump into our first workout!

1. Jump Rope Workout for Beginners: Option One

This is a great beginner jump rope workout for mastering the basics. We've also included warm-up exercises before the workout and a cool-down stretch sequence to wrap things up. 

This workout is super simple and will definitely help you get the swing of things. We'll be doing 30 seconds of basic jump followed by a 30-second rest for a total of 5 minutes of jumping.

2. Jump Rope Workout for Beginners: Option Two

In this next workout, you’ll complete three Tabatas. 

What is Tabata? A Tabata is a simple interval sequence that involves 20 seconds of max-effort activity followed by 10 seconds of rest for 8 rounds. 

One Tabata is 4 minutes long.

3. Jump Rope Workout for Beginners: Option Three

Here’s another super simple beginner jump rope workout that will definitely help you get the swing of things.

How to Find Additional Beginner Jump Rope Workouts You’ll Love

Ready for more? If you’re looking for more beginner-friendly jump rope workouts, you have a couple of great options. 

First, you can download the Crossrope app (available on the App Store and Google Play). We release a new workout every weekday, and with a standard subscription, you get access to over 2,500 jump rope workouts.  

Next, you can join our free Online Jump Rope Fitness Community. Join a group of over 97k fellow jumpers. Be inspired, celebrate wins, and find support. It’s also an amazing place to get tips, feedback, and workout suggestions as you learn to jump. 

Finally, subscribe to the Crossrope Youtube Channel! Our Crossrope Trainers are always releasing new workouts for you to try.

Bonus Beginner Jump Rope Challenge

If you’re looking to take on a beginner jump rope challenge, we have the perfect 14-day challenge for you. Download the Crossrope app and follow along as our Crossrope Trainers guide you through an effective beginner workout. The workouts slowly build up your endurance and gradually introduce new footwork steps. After two weeks, you’ll be jumping like a pro.

Jump into your first workout below!

And there you have it. Hopefully, you’ve been inspired to try out one of our jump rope workouts for beginners. You've now have everything you need to get started on your jump rope fitness journey! Let us know which beginner workout you’ve enjoyed the most in the comments below.