Skip rope. Get fit in ten minutes a day.
Plain, tested jump rope workouts for every level, with exact timings, sensible progressions and the technique that makes them feel easy.
Start here
New to the rope? These three pages cover the first month.
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.
How to jump rope properly: technique basics
The rope does the work, the wrists turn it, and your feet leave the floor only just enough to let it pass.
10-minute jump rope workouts
Three ten-minute sessions, beginner to advanced, with the warm-up built in. Press start and go.
Interval timer and workout generator
Pick your level, time and goal. Get a full session with warm-up, rounds and cool-down, then run it with big numbers and beeps you can hear across the room.
Workouts & plans
Plans and timed sessions from your first week to hard intervals.
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 (and on Apple Watch, Garmin, Strava, Fitbit)
Pick one or two numbers, test them the same way every two weeks, and keep a one-line log, plus how to track rope sessions on Apple Watch, Garmin, Strava and Fitbit.
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.
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.
Technique & skills
Form, footwork and tricks, in the order most people learn them.
Footwork and tricks in learning order
Alternate step, boxer skip, high knees, criss-cross and double unders, in a sensible learning order.
How to do double unders
One higher jump, two fast wrist flicks. Three drills that teach the timing, and fixes for the mistakes that whip your shins.
5-minute jump rope warm-up
Raise your temperature, wake up the ankles and calves, find the rhythm. Five minutes, no equipment beyond the rope.
Gear & safety
Choosing a rope, where to jump and how to keep your calves and shins happy.
Choosing and sizing a jump rope
Rope types explained and a quick way to size one for your height, without spending much.
Jump rope safety: shin pain, surfaces and shoes
Where to jump, what to wear and how to keep calves, shins and Achilles tendons healthy as you add volume.
Weighted jump ropes: are they worth it?
Heavier ropes make your shoulders and grip work harder and slow everything down. Useful for some goals, a hindrance for others.
Jumping rope in an apartment
Most of the noise is your landings, not the rope. Technique, a mat and the right time of day solve most of it.
Best surface to jump rope on
Sprung wood and rubber flooring are best, a firm mat is the home answer, and concrete is for short sessions only.
Jump rope knee pain
Usually technique, surface or too much too soon. How to check each one, what to change, and when to stop and get help.
About this site
Editorial standards →Jump Rope Workout is a new, independent guide to skipping rope for fitness, launched in October 2026. Every page is written from scratch by our editorial team from established coaching practice and published exercise research, and says where its numbers come from. It is general fitness information, not medical advice.