@ Home Jump Rope Workouts

Build Fast Formula @Home Jump Rope Workout

At-Home Rope Jumping Workout (45-50 minutes)

If you’re looking for an at-home workout that gets your blood pumping, consider these rope-jumping, toning, muscle-building exercises:

Warm up (jog in place) for 3-5 minutes.
Circuit #1
  1. Jump rope with two feet at a time (10 jumps at a moderate pace, followed by 10 jumps at a fast pace continuously): 1 minute
  2. Squats (hold weights for added resistance): 1 minute
  3. Plank jacks: 1 minute
  4. Repeat this sequence of exercises two more times
Circuit #2
  1. Jump rope with one foot at a time (10 jumps at a moderate pace, followed 10 jumps at a fast pace continuously): 1 minute
  2. Alternating lunges (hold weights for added resistance): 1 minute
  3. Push-ups: 1 minute
  4. Repeat this sequence of exercises two more times
Circuit #3
  1. Jump rope front to back for: 30 seconds
  2. Jump rope side to side for: 30 seconds
  3. Jump squats: 1 minute
  4. Plank rows: 1 minute
  5. Repeat this sequence of exercises two more times
Circuit #4
  2.  Rope jumping with high knees: 1 minute
  3.  Calf raises: 1 minute
  4.  Biceps curls: 1 minute
  5.  Triceps extensions: 1 minute
  6.  Repeat this sequence of exercises two more times
  7.  Sit-ups: 1-2 minutes
Cool down and stretch for 5 minutes.