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Jump rope interval timer and workout generator

Choose level, length and goal. Get a full session with warm-up and cool-down, then run it with a big countdown and beeps.

By The Jump Rope Workout editorsUpdated 2 min read
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    How the generator builds a session

    • Warm-up: 2 minutes (1 minute for a 5-minute session) of easy skipping and side swings. See the full warm-up.
    • Work and rest: beginners 30 s on / 45 s off; intermediate 40/20; advanced 45/15. Endurance sessions use longer rounds (60–120 s) with shorter relative rest; skill sessions use 30–45 s rounds and rotate footwork drills.
    • Cool-down: 1 minute of walking on sessions of 10 minutes or more, then stretch your calves.
    • Moves: each round names a step suitable for your level, from basic bounce to criss-cross and double unders. Swap anything you have not learned yet for a basic bounce.

    Tips

    • Turn the volume up and put the phone where you can see it; the screen stays awake while the timer runs on browsers that support it.
    • Nothing is uploaded: the timer runs entirely in your browser.
    • Beginners: if 30 seconds feels long, follow the 4-week plan with the custom mode set to its timings.