Kick-Ass 10-Minute Jump Rope Workout!

I just got my ass kicked by a piece of rope.

I’ve recently rediscovered jumping rope as a fun and effective way of getting cardio – in fact, a jump rope is on my holiday gift guide. I say rediscover because when I was in elementary school, I loved jumping rope. Each day at recess, my friends and I would challenge each other to jump rope competitions. But it only recently occurred to me to try it as an adult.

We know that interval training is super effective at dropping body fat. As a refresher, interval training means alternative between different intensities (i.e., a moderate and then fast speed) several times over the course of a cardio workout. I usually do it while running or on the rowing machine – but today, I applied it to jumping rope. And after just ten minutes, I know I’ll be feeling it tomorrow.

Here’s what I did, after warming up:

  • 30 seconds of two-foot jumping at a moderate intensity
  • 30 seconds of two-foot jumping at a high intensity
  • 30 seconds of skip-jumping at a moderate intensity
  • 30 seconds of skip-jumping at a high intensity
  • Repeat 4 more times, for a total of 10 minutes

And, if you want to get creative – you can mix it up and try some one-foot jumping (I did) or some side-to-side jumping.

If you get caught up in the rope (and you probably will) just keep going.

And… if you don’t have a jump rope handy, you can still try the workout. Just use an imaginary rope – it works the same. ๐Ÿ™‚

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Do a YouTube video of this!

  2. What is skip-jumping?

  3. You have 2 minutes total of jumping listed…so do you rest for a short time in between these 2 minute sets for a total of 5 sets? I just can’t see myself being able to do this for 10 minutes continuously.

  4. Omg. I love jumping rope. But, what’s skip jumping? And Davey can you do the X jumping? It’s uber fun to do once you get a hang of it!

  5. I jump the rope almost every day for 30′ ish. I take several 30s rests between 3 or 5′ jumping time. Jumping the rope helps a lot losing fat and putting on mass. That hits every single muscle.

  6. This may sound like a silly question but does jumping rope without an actual rope burn the same amount of calories?
    And how many calories does this interval workout burn, please?

  7. what are the best ways of warming up?