Workouts & plans
Every workout here has exact round lengths and rest, so you can press start and go. Begin with the 4-week beginner plan if you are new; everything else assumes you can skip for about a minute.
10 guides
Jump rope workout for beginners: a 4-week plan
Three short sessions a week. By week four you will skip ten minutes in total and string together one- to two-minute rounds.
Jump rope workouts by level
Beginner, intermediate and advanced sessions with exact round lengths and rest, ready to run.
Jump rope interval training: Tabata, EMOM and ladders
Tabata, EMOM, ladders and 30/30s with a rope, plus how hard each one should feel.
How to track jump rope progress
Pick one or two numbers, test them the same way every two weeks, and keep a one-line log.
Calories burned jumping rope (chart)
A calorie chart by body weight and skipping pace, the formula behind it, and why interval sessions burn less than the headline figure.
10-minute jump rope workouts
Three ten-minute sessions, beginner to advanced, with the warm-up built in. Press start and go.
Jump rope for weight loss: what actually works
Skipping burns energy fast, but weight loss depends on the whole week. Here is a realistic plan that builds volume without wrecking your calves.
Jump rope vs running: which is better?
Per minute they are close. The differences are in impact, space, skill and how long you can keep going.
How long to jump rope a day
Usually 10–20 minutes, four or five days a week. Here is how much for your level and goal, and how to build up safely.
30-day jump rope challenge
Twenty rope days, ten recovery days, two tests. A calendar you can actually finish.