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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.

Flat lay of a beaded jump rope, an interval timer, a water bottle and a small towel on a wooden floor

12 guides

A jump rope with orange handles hanging from an outdoor pull-up bar at sunrise over grass
Workouts & plans

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.

2 min read
Flat lay of a beaded jump rope, an interval timer, a water bottle and a small towel on a wooden floor
Workouts & plans

Jump rope workouts by level

Beginner, intermediate and advanced sessions with exact round lengths and rest, ready to run.

2 min read
A jump rope draped over a wooden plyo box in a dim gym
Workouts & plans

Jump rope interval training: Tabata, EMOM and ladders

Tabata, EMOM, ladders and 30/30s with a rope, plus how hard each one should feel.

2 min read
Workouts & plans

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.

3 min read
Workouts & plans

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.

3 min read
A speed jump rope with orange handles lying next to white training shoes on a sunlit gym floor
Workouts & plans

10-minute jump rope workouts

Three ten-minute sessions, beginner to advanced, with the warm-up built in. Press start and go.

2 min read
Workouts & plans

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.

2 min read
A jump rope with orange handles hanging from an outdoor pull-up bar at sunrise over grass
Workouts & plans

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.

2 min read
Flat lay of a beaded jump rope, an interval timer, a water bottle and a small towel on a wooden floor
Workouts & plans

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.

2 min read
Workouts & plans

30-day jump rope challenge

Twenty rope days, ten recovery days, two tests. A calendar you can actually finish.

2 min read
Flat lay of a beaded jump rope, an interval timer, a water bottle and a small towel on a wooden floor
Workouts & plans

Jumping rope every day

Yes for most regular skippers, as long as most days are easy. Here is how to build up, a 7-day template and realistic results.

3 min read
A jump rope draped over a wooden plyo box in a dim gym
Workouts & plans

Jump rope for boxing

Boxer skip, footwork drills and 3-minute rounds with a minute's rest: how boxers use the rope and three sessions you can run today.

2 min read