Jump Rope Workout Routine - Intense Home Cardio + Toning Exercises


Calorie burn:

207 to 294





Equipment Needed:

Jump Rope

Workout type:

Cardiovascular, Toning

Body focus:


Workout Details

Be warned: this 20 minute home cardio workout is a lot harder than it looks.

Routine Structure: This jump rope workout uses 1-minute intervals to really get your heart and lungs working. In between the intervals, you will do 14 repetitions of bodyweight toning exercises that focus on the chest & arms, abdominals, glutes and thighs. This is a very fast paced routine and there is only 40 seconds of rest in between each of the three rounds.

If your cardiovascular endurance is a bit rusty, you can still do this workout: when you absolutely must take a rest simply pause the video and jump right back in as soon as you have caught your breath.

Fitness Blender’s Jump Rope Cardio Workout is a seriously efficient calorie burner - Not even taking into account the considerable number of calories that you will burn after you have finished exercising while your body attempts to regulate itself after such a high intensity routine. For this reason, this is an ideal metabolism-boosting workout.

Jumping rope is an excellent workout for people who are trying to speed up weight loss efforts, increase their endurance, and tone up allover. There are very few muscles that this $6 - $14 cardio tool doesn’t use; calves, hamstrings, quadriceps, abdominals, obliques, forearms, deltoids, triceps, biceps, glutes, and wrist, knee, and ankle complexes are all engaged in order to pull off the motion.

Here’s a breakdown of this video:
1 Minute Jumping Rope – The first interval uses a skipping motion. There are many variations on this style but the one in the video above has you hopping on one foot, alternating feet with each hop, while kicking the free lifted foot out just in front of your body.

14 Push Ups – You can do full push ups from your toes to make this harder, or “Girl Push Ups” from your knees to make it a little less challenging. If you can do full push ups, do as many of the harder version as you can before switching over to the easier version.

1 Minute Jump Rope – Sixty seconds of hopping with both feet.

14 Toe Touch Crunches – This move tones the abs, quadriceps, and hip flexors. If you want an easier version than the one shown in the video, you can always bend your legs at the knees instead of having them straight out over your hips.

1 Minute Jumping Rope – Sixty seconds of jumping rope in the same fashion that you would if you were jogging, just to make sure that we keep your heart pounding and your lungs gasping for air!

14 Squats – It’s funny but the squats actually end up being a brief opportunity to catch your breath before you go right back into another cardio interval. Squats are fantastic for your glutes, quads, hamstrings and lower back, and they also burn a high number of calories.

1 Minute Single Leg Jumping Rope – Just to really exhaust those calf muscles, we finish up with a single leg hop. Do roughly 15 hops per single leg before you switch feet.

This is one of those workouts that will most definitely bring about results. Whether you are an athlete looking for quicker, more agile feet, a fitness retiree trying to be able to walk a flight of stairs again without becoming winded, or a dieter trying to see a downward plummet on the scale, this routine is a great option.

Especially if you have not exercised in a while, doing this cardio workout video can make for some particularly sore muscles the next day. Make sure that you warm up lightly before starting the routine and stretch out thoroughly when you are finished in order to minimize the soreness that comes from waking up those muscles.



03/12/15 4:06pm

Love jumping rope! Would really like to see more workouts and some at level 5. Thank you for all the options!


11/09/14 8:51am

this jump rope cardio would be perfect for a mini challenge


11/05/14 6:52pm

I enjoyed this workout. Provided a good foundation for a workout video we did just with jump ropes. http://www.buyjumpropes.net/resources/a-quick-fun-jump-rope-workout-routine-for-intermediates/


04/08/14 12:54am

I'm 24 years old and weight 94kg, and i jumping rope two weeks ago but now i have so much pain in my legs, I could not continue please help me anybody i want to continue this jumping rope, because i was saw this benefit of jumping rope - please help me anybody


05/09/14 12:33am

do some stretch or warm ups before doing this exercise ..........


01/31/14 7:15pm

I just threw this on to your new lower body workout. I love jumproping. I can't believe how far you guys have come with your videos. I was pretty bummed when no one was talking to me throughout this one! lol! I love having your voices in the background to keep me motivated and to help pass the time. I appreciate it! TY!


06/12/13 7:02am

This is best exercise to do at home and I am lucky to find fitness blender while searching randomly. Now I don't need any other help from any other website or to pay to any gym. Really Thanks!


04/17/13 3:36am

Just used fitness blender for the 1st time, and tried out this workout, just trying to pick myself back up. Cheers fitness blender for such an awesome site.


01/17/13 9:34am

just found your website & did this workout...I love it! Thanks!!


12/10/12 6:33pm

I just did this workout and those one legged jump rope were murder on my calves! I also used a weighted jump rope which added a little bonus to the arms & shoulders.
Great workout - THANK YOU!


06/19/12 12:52am

I just did this work out and loved it. :) Thank you both so much. Great site and videos!


05/18/12 9:50pm

This is one of my favorites, but I have many. I just wanted to comment about the "favorites" feature. I actually created a 'Fitness Blender' folder and saved the link as bookmarks to each of my favorite videos and listed them in order of my specific routine. Then I don't have to search for them, just go down the list of my many saved workout videos.

fitness blender

05/09/12 10:10am

emeia04 - Thanks for the comment. We have had a lot of members asking for this feature and we are actually working on adding it. We do not know when it will be live yet as there are some other items we are adding as well, but look for it in the coming months. Thanks again.


05/09/12 9:48am

Love these videos! They've been a great asset while working towards my fitness goals. It would really be great if we could mark videos as "favorites" so we don't have to search for the ones we love!

fitness blender

04/24/12 3:09pm

Kthaw - Thank you! We will build more in the future, watch out for them!


04/22/12 1:18am

This is my favorite routine! Would love a couple more level 5 vids using a rope. Think this is such a great service you offer people - thanks!

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