3 Heart Pumping Jump Rope Cardio Workouts
If you’re looking to get your blood pumping with a jump rope cardio workout you are in for a treat.
All these jump rope workouts I have for you on this page are considered HIIT (High Intensity Interval Training) workouts, so they may be too much for you at first if you are not already in decent shape, but you will be able to work your way into great shape pretty quickly.
These are next-level workouts for women looking for a bigger challenge.
If you think that you can handle them, these workouts can help take your fitness to the next level!
Jump Rope Cardio Workout #1
Timed Rope Jumping
For this timed workout, which is the most advanced of the three fat-burning jump rope exercises, you are going to make an effort to get as many repetitions as possible in 30 seconds, rest 30-90 seconds, then repeat for 5-10 cycles.
The rest period depends on your fitness level, but I’d stick with a specific set amount of time, let’s say 30 seconds rest.
You want to keep your heart rate high, feel the burn in your lungs, your shoulders, and core also.
I always try to hit 100 reps in 30 seconds although it is TOUGH to do and I miss my mark nearly every time (so dang frustrating!).
How many can you do?
What I’ve found is that my breathing and cardio conditioning is not what holds me back from hitting my target reps, but the muscular endurance of my shoulders is often the issue. But it’s the constant attempts to hit my high exceptions that keep me motivated and pushing my body to its limits. And that’s really all that matters, every failure is actually a big-time win health-wise.
When you are maxing out with your repetitions always keep your core tight because your body’s center will be engaged intensely. Jumping rope as fast as you can just about works every muscle in your body, as you’ll soon find out!
Jump Rope Cardio Workout #2
Sliding Scale Jump Rope
As you are completing your jump rope workout, it is likely that you’ll get very tired over time (hey, you’re only human and these are some workout warrior routines). One excellent way of keeping the workout volume high, but with an intensity that is manageable is to create a sliding scale of jump rope reps. Here’s what you do, you start out for example with 500 jump rope reps in a row, then rest until you feel you can go hard again (30-90 seconds max), take your repetitions down by 50 reps to 450, then complete the set again.
So it resembles this if you start at 300:
(Rest 30-90 seconds in between each set)
The total amount of repetitions is a solid 1,050 accomplished in 6 sets, but the quantity of repetitions per set decreases over time. The intensity is manageable but very consistent, you will be sweating, huffing and puffing, all while strengthening your heart and burning a tons of calories.
Jump Rope Cardio Workout #3
“Pick a Number” Rope Jump
This is my favorite jump rope routine because it’s random just like me, lol. It also can be done as a nice warmup depending on how fast or slow you are jumping. It’s rather simple to do, pick a certain number of reps numbering in the 100’s, for example 100 or 200 jump rope repetitions.
So lets say that you choose 200 reps, you need to finish those 200 repetitions at a fairly rapid pace, then rest until you catch your breath (so you do not need to rest for a particular time period, but to up the intensity I often do time my rest), then go again.
Do 5-10 cycles, it’s possible for you to finish 5-10 cycles in less than 15 minutes depending on your level of fitness, and after 5-10 cycles you’ll have between 1,000 to 2,000 total reps. That’s a heck of a workout.
If you are just starting out, volume (the total number of repetitions) is something you should monitor and increase over time. So you might do 300 repetitions one workout, than 350 the next, and so forth. This will ensure you get more powerful and get better over time, because your workouts will become more difficult.
These workouts are just about 10-20 minutes, but they can help you greatly improve your speed, stamina, and help melt that additional layer of fat off your body. If you’re more advanced, you can try one of these workouts after lifting weights, a jog, or another type of exercise. And don’t forgot proper supplementation to help you endure these rigorous workouts.