Jump Rope Workout – Lose Fat And Get in Shape

Jumping rope is a great workout. If you play sports, and I think that you should because life is just more fun when you also enjoy it through the capabilities of your body, jumping rope will enable you to perform at a higher level.

When done regularly, this kind of training, will develop your coordination aerobic and anaerobic power and capacity, balance, quickness of feet and hands, speed, agility, and explosiveness. It will also of course greatly aid in weight loss. Get strong and keep your body weight down and you will develop a great body.

Jumping Rope – Workout Styles

  • Basic jump – jump with both feet at the same time. Master this technique first. Make sure you jump by going up and not by flexing you feet the knees.
  • Alternate foot jump – alternate your feet. You can skip one or two times with each foot and then switch to other one.
  • Criss-cross – cross your hands in front of the body.
  • Double under – jump a bit higher and swing the rope two times before hitting the ground

My Personal Rope Skipping Routine

Start off by working up to being able to jump rope for 1 minute nonstop. I hate it when things get complicated so I will not recommend to set a timer or whatever.

Just count the number of jumps. Between 100 and 120 jumps will probably be about a minute of nonstop skipping. So lets simplify – two jumps equals one second.

Working Up To 1 Minute Jump Rope Workout

So the first goal is to get to 1 minute. To do this each workout do as many rounds of jumping as necessary and add up the total time until it equals one minute. It could be 6 rounds of 10 or 2 rounds of 30, etc.

christian bale jumping rope in american psycho
Christian Bale working up a sweat in the movie American Psycho. Regarding jump rope technique, notice how the upper arms are held close to the body. The movement comes from the wrists.

Jumping Rope Workout – First Training Week

When you are able to jump for one minute nonstop, start adding one more round each workout. You will want to take a 3 minute rest between rounds to fully recover. Continue in this way until you are able to complete 6 one-minute rounds:

  • Monday – 1 round
  • Tuesday – 2 rounds (3 minute rest between rounds)
  • Wednesday – 3 rounds (3 minute rest between rounds)
  • Thursday – 4 rounds ((3 minute rest between rounds)
  • Friday – 5 rounds (3 minute rest between rounds)
  • Saturday – 6 rounds (3 minute rest between rounds)

Jumping Rope Workout – Second Training Week

You will rest only 2 minutes between rounds and will start adding one more minute to each round every workout. Let me clarify it:

  • Monday – 2 min, 1 min, 1 min, 1 min, 1 min, 1 min,
  • Tuesday – 2 min, 2 min, 1 min, 1 min, 1 min, 1 min,
  • Wednesday – 2 min, 2 min, 2 min, 1 min, 1 min, 1 min,
  • Thursday – 2 min, 2 min, 2 min, 2 min, 1 min, 1 min,
  • Friday – 2 min, 2 min, 2 min, 2 min, 2 min, 1 min,
  • Saturday – 2 min, 2 min, 2 min, 2 min, 2 min, 2 min;

Jumping Rope Workout – Third Training Week

Finally you will be resting only 1 minute between rounds. You will be adding 1 more minute on every workout:

  • Monday – 3 min, 2 min, 2 min, 2 min, 2 min, 2 min;
  • Tuesday – 3 min, 3 min, 2 min, 2 min, 2 min, 2 min;
  • Wednesday -3 min, 3 min, 3 min, 2 min, 2 min, 2 min;
  • Thursday – 3 min, 3 min, 3 min, 3 min, 2 min, 2 min;
  • Friday – 3 min, 3 min, 3 min, 3 min, 3 min, 2 min;
  • Saturday – 3 min, 3 min, 3 min, 3 min, 3 min, 3 min;

At this point you will be jumping for 18 minutes with 5 minutes of rest total.

Jump Rope Proficiency – Now What?

After you adapt to doing six 3-minute rounds, you have a few more options to increase the difficulty.

You can focus on speed, alternate between different skipping styles in each round or do calisthenics – push ups and squats, during your breaks. Get yourself a rope and start skippin’!

Comparison: Fasting and Exercise

In the video below nutritionist Brad Pilon compares the benefits of exercise and fasting. Why should you care? Well to lose weight and get in shape with exercise alone is a losing battle.

A tough workout might burn 300 calories. A medium size meal can be 600+ calories. So it makes sense to use both exercise and a caloric restriction to burn fat.

Brad Pilon is the author of my favorite diet plan, Eat Stop Eat.

Babe by Vincent

42 thoughts on “Jump Rope Workout – Lose Fat And Get in Shape”

  1. j.,

    Glad you like it! You are welcome. I am looking forward to hearing your results if you implement the workout.


    Eye of the Tiger is a kick ass song! Very motivational! Ross is very fit. Like a cyborg lol. He makes it look simple, yes, but not easy for sure. I am looking forward to the next installment in the series about the history of fitness at your blog.

    Thanks for the comments guys!


  2. hi yavor!
    thanks for your advice at fitnessblackbook.com. since i was a bit busy for a while i want to get serious on my fitness goals now. but i still have some questions: do you only suggest doing weighted dips and chinups in the strength training phase? or can i replace it with a basic strength training workout with low reps etc. which rusty recommends? and about the bodybuilding style peroid…i am a bit sceptical about doing it because i have heard for example from rusty it creates sort of a look i dont aim for. rusty says……
    ……The Problem With the Typical 6-12 Rep Range
    This rep range does work in building muscle, I just don’t think it creates the best look. What happens is that the muscles wind up getting ultra-pumped during the lifting. When I used to lift this way, my skin would get tight and I’d look like a different person while lifting. The problem with this is that the size is temporary. Another problem was that when my muscles weren’t pumped up…they looked decent, but soft. The fluctuation in muscle size was unpredictable as well. Some days I looked huge, some days I looked much smaller. Anyone who has lifted this way for a number of years knows exactly what I’m talking about…..
    and with what lifting phase i should start in order to reach my goals? finally i would appreciate if you could me an idea how i can structure my workouts (including lifting, cardio (intervall training or your rope skipping schedule which i will enjoy for sure 🙂 )? i am asking because i am short of time these days and only have time to workout 3 days a week maximum but i still want to make progress.
    puhh..sorry….loads of questions i guess. but as i said before i am keen on getting serious now because i have the impression i waste too much time in the gym without achieving some of my goals the last two years!
    p.s.: as you right guessed..i am a younger guy (22)…and one of role models who are around my age ,apart from the guys you mention, is zac efron. and i also like the look of david beckham a bit..altough he is older i think i have sort of a similar body composition..

  3. Eric You can do weighted dips and chins, or any other exercises. Both approaches work. But with weighted dips and chins you cannot lie to yourself. You either lift yourself (plus some additional weight) or not. If you get fat, it is more difficult.

    This is not so with free weight exercises. You can bench press and get strong, but also get fat.

    With strength training alone, you will achieve a lot, but at some point you will experience 2 things:

    1. you will reach a temporary plateau – you won’t be able to get much stronger, at least not for a while
    2. you may wont a bit more size (for example a little bit bigger arms to fill the sleeves of your t-shirts). That size can be achieved much easier with some bodybuilding training. Then, after a few months, when you get back to strength training, you will achieve new records with your new muscle.

    Don’t over think it. Just go for it and try and make note how your body reacts.

    If you train only 3x per week make sure to always do some cardio or HIIT or something after your weights. I personally use this jump rope routine from this post and it’s great. And, of course, decide on a diet plan.

    During the summer what I’d do is train with weights for 30-45 minutes, then skip rope and then immediately go to the nearby swimming pool and swim some time. It got me very noticeable results fast.

    p.s. By the way, you are German, right? Today was my first day at a German language class that I just enrolled to. I’m psyched – it was great!

    p.p.s Start making GOALS with deadlines. This will really change things for you physique-wize.


  4. hello yavor! you have possibly seen what i posted at fitnessblackbook.com…
    hi again! i have a similar question like nelrock: due to a bit too radical diet i lost fat but also i am lacking of a well-proportioned amount of overall muscle . my problem is that back to the times had more muscle and lifted weights regularly i never had the feeling of making a good progress.. ..there was no difference between lifting heavy or light..i used to lift ridicilous light weights in the gym in comparison to other guys or to you!..but seriously, i want to give it all a fresh start and slowly gain 5-10 pounds of muscle…according to your recent post, what would recommend me to do? please help to not feel like a complete wuss in the weight room again!what about cardio? i am sort of getting addicted to it once i started it so i quit it all..the thing is i stay lean (as i post in another article) without cardio…thanks to ESE..now i am a bit afraid of not getting the “extra sharpness” and losing functional fitness..i also think that sprinting shape my legs very well. so what about doing ESE just once a week and adding some intervall training? i am sorry, i use to ask to much questions but i have been struggling for getting a great body for around 10 months now.. and it seems to end in a fiasko…guess i need much more continuity and patience, or didn`t i?

    what are your thoughts? i know i asked you for help before and you gave me very good inspirations and advice! but i got way to obsessed about it all and ended up so confused that i am depressed now..i think it is because of the fact that i expect to much and also don`t trust enough in really reaching it.i changed the “masterplan of getting fit” too often…what would you do if you are at my situation? the whole thing is getting in the way of my social life and my college work! the problem is i need a long term approach of workout and eating which suits well into my personal life..
    p.s. when you say that you are enrolled to german class, am i right that you are going to college to? i think this is cool..i admire people who manage work ( also studying at college), getting AND staying in great shape and have a full-filling social life at the same time! i guess it is all about having the right priorities..one last thing: which words did you learn first? and what about my english? ; )

  5. Eric,

    I will address your last questions first.

    I am in no position to judge your English as it is a second language for me too. That being said, I think your English is great.

    As far as the German class goes, I don’t remember my first words. I enrolled at a Mittelstufe class this autumn. They call it B2.3. It’s kind of hard but I will give it my best.

    I work part time as a trainer, study for my Law degree, go to the German class, and try to have a life outside of all this. If there was one piece of advice I could give you, it would be this:

    Have a fitness plan, stick to it, but when you get out of the gym, forget all about fitness and enjoy your life. College life is awesome and you don’t want to miss out on that.

    Good job following Eat Stop Eat. I follow it too and find it a great eating plan.

    As far as building muscle goes – it is simple. You have to gradually increase your poundage on the basic lifts. This cannot happen overnight, as your body needs time to adapt to this stress. Just relax, make sure you train regularly and also make sure you get stronger.

    I will soon write detailed workout plans that will get you from zero to hero so to speak.


    p.s. Don;t compare yourself to other people (Rusty, other muscular guys you know, people at the gym…). Everybody is unique (height, bone weight, muscle and tendon attachment, shoulder to pelvis ratio, etc., etc. Just focus on getting the most results from your body.

    Also, girls mostly prefer guys with normal build. So take it easy man and enjoy the awesome years of college 🙂

  6. thank you for your help yavor! im starting to relax and enjoying life again..it feels great : )
    btw you nailed it at fitnessblackbook.com. ESE is great because it is so easy…but i am a curious . did you also just follow the ESE lifestyle eat what you want and stay lean? for me it works rather well and i am only a bit afraid of muscle loss and lower metabolism like brad it describes if you don`t do enough resistance training. i have just have seen you did two post and i will read them for sure but i am gonna go back to my real life now 😉

  7. Eric,

    The article is coming. I’m editing videos and such.


    p.s. Do you guys watch Entourage (Eric reminded me of the E. character from the TV series)? Best show ever!

  8. Great article! Can i use my new jump rope routine as my only cardio ans still get great results? And one more thing. My ultimate goal is to have the body of Brad Pitt in Fight Club (I am sure this is not the first time you have heard this). I know i will not get my body exactly like his but i believe that i can get below 10% bodyfat and weight around 150 to 160 lbs since me and and Brad are the same height. HOW MANY SRENGTH SESSIONS DO I NEED TO GET BELOW 10% BODYFAT? 3,4,5,6 days a week? THANKS!

  9. Al,

    this is just a tool. Intense jump roping will help a lot. So will a strict diet/weightloss program. Strength training more than 3 times per week is not necessary. For the Brad Pitt in Fight Club look you need 3 things

    1. Similar bone structure (especially hips)
    2. Low body fat – you know how to get this
    3. Developed chest, traps, shoulders and arms – it’s best to train them 1x per week with 1-2 exercise, 6-10 total sets per body part. I’m gonna write up an article soon regarding training specifically for muscle size as opposed to strength (these are different!)


  10. I’m just curious about the amount of calories burned in a workout like this? I need to lose about 12kg’s and I am on a calorie restricting diet but i would like to have a workout that I can do at home as well – this seems perfect!

  11. Cat

    I can’t give you exact numbers because it depends on your bodyweight and the intensity of your workout.

    To maximize the effect however – make sure to not eat 2-3 hours before jumping rope and 1-2 hours after. Also – you can do simple exercises such as jumping jacks, mountain climbers, squats and lunges while resting between sets.

    Good luck,


  12. Great site mann.. 😀 I’m so greatfull for the guidelines that you give.. But one question though isn’t the jump rope movement itself supposed to come from the feet also and bend the knees a little bit ?

  13. John,

    it’s mainly from the ankles. The knees are not locked, they are held ‘soft’ but the movement comes mainly from the calves.



  14. Shine,

    1 round could be 1-3 minutes depending on your level. If you count 2 skips for ~ 1 sec, then one 1 min round is 100-120 skips.



  15. I’m going to try this, I recently bought a rope with my pull up bar. I’ll learn how to get good and give this one a go.

    Good info!

  16. Very thorough jump rope workout post – especially the progression from beginner to proficiency! When I first started training at the gym I used to do a boxer style jump rope routine as the finisher to my resistance training. Years later I discovered it was an excellent – not to leave out ‘fun’ – way to get in a great HIIT workout when I didn’t have time to go to the gym.


  17. Yavor,

    Great post. I love fighting with my jump rope; just can’t get consistent to keep going for long durations.

    I like working in different variations: one leg, alternating legs, and cross-overs.

    How do you recommend working into double-unders? I haven’t managed to get them, yet.


  18. Some great workout ideas. I travel for work a lot and love the fact that I can pack my skipping rope in my bag, without it taking up much room. While I’m away all I need is a little bit of space, about 30mins of time and I can have myself a free HIIT workout.

  19. Thanks so much for posting this info. Very motivated. I have 40lbs to lose : /. Post baby and in nursing school makes it tough, but tomorrow my jump rope trial begins!

    American Psycho was awesome btw, “Shadow” (the parts I actually watched) was pretty sick and awesome as well.

    Have a great week! Xx

  20. This is great! I’ve started on this just last week and now I find my stamina increasing rapidly. Initially I found it hard to even hit 1min. But now I’m doing 2 X 30mins rounds. Thanks for sharing this with us ;-D It was most helpful for beginners like me.

  21. hey there!

    great article…. will rope jumping be able to built up my stamina as well as help loose weight ??…. i need to reduce alot of weight and built up my stamina tooo … i cant seeem to climb three floors stairs even ….

    reply awaited !!!! ne one …. some one ???

  22. How I wish I could make that jumping rope workout since I bought one a year ago but since I have a retroverted uterus I need to stop jumping and doing some jog.

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