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5 Simple Ways to Incorporate the Jump Rope Into Your Workout (Don’t Skip #6)

One of the greatest things about the jump rope is its versatility. There are so many unique ways to incorporate this simple training tool into your workout.

The question is – how exactly do you get started?

Assuming you’ve been convinced that the benefits of jumping rope are too great to pass up on, you might fall into one of a few categories.

Maybe you already have a training routine that’s working for you and you just want to figure out how to incorporate the jump rope. Maybe you’re starting from scratch and want to completely build your workouts around the jump rope. Or perhaps you’re just not sure yet what you want to do yet.

No matter where you fall on the spectrum, there’s room for the jump rope. In this post I’m going to highlight 5 simple ways you can incorporate the jump rope into your workout. Let’s dig in.

1 – At the beginning of your workout (as a warm-up)

OK so this one may not be too profound, but it’s the perfect place to start.

No matter what your current training routine looks like (or doesn’t look like), adding a bit of skipping before your workout is the easiest way to get started.

We’ve already talked about the importance of incorporating a warm-up before your workout. And I’ve even given you a full warm-up template that you can use to construct the perfect warm-up.

But if you’re looking for a quick start, just do this: before your next workout, start with 2-3 minutes of light rope jumping.

The goal is to get your heart rate up and your blood flowing.

Keep changing up your pace – mix light jumping with some quick bursts of speed – and play around with a few different variations like criss crosses, boxer steps, and scissor jumps to get the full body engaged.

Ninja Tip: Not sure how long to spend on your warm-up? Here’s what I do: since I jump to music, I will choose a song that’s about 3-5 minutes long and I make sure to jump for the entire duration of the song.

2 – In between your sets

If you already have a training routine in place, but you’re tight on time, then this is one of the best ways to introduce the jump rope into your routine.

There are two ways I like to do this…

The first is to simply add a light jump rope session in between each and every set of my workout. So if I’m doing five sets of push-ups, I’ll spend 60 seconds jumping rope in between each set.

This is a great way to actively rest between your sets so you’re not allowing your body to fully recover from set to set.

The second way you can do it is to add a quick max-effort jump rope session in between your sets. This is very different from active rest. Your focus should be to go 30 seconds all-out in between your sets.

What this does is it spikes your heart rate and adds a unique, challenging twist to your workouts. Really powerful stuff.

Ninja Tip: if you want to take this to the next level, try using a heavy jump rope. One of the best ones you can use is the 1.0 lb Intensity cable offered in the Crossrope Burn Set. This rope will easily 10X the effectiveness of your workout.

3 – At the end of your workout (as a finisher)

Workout finishers have been around for a long time, but I’ve seen very few people take advantage of the jump rope here.

A workout finisher is essentially a quick and intense set performed at the end of any workout. It’s designed to push you and your muscles way outside the comfort zone.

It’s great for maximizing fatigue and adding an extra layer of satisfaction.

One of the best ways to use the jump rope as a workout finisher is to put together a quick little HIIT session to end your workout. Here’s a sample of some jump rope speed work I like to use after some of my strength workouts:

Press play to watch the video.

Ninja Tip: a heavy jump rope will 10X the effectiveness of a workout finisher. Check out the the 1.0 lb Intensity cable offered in the Crossrope Burn Set

4 – On off days (for active rest)

If your idea of a rest day is laying motionless on the couch and watching re-runs of Seinfeld, then you might want to experiment with the idea of active rest.

We already touched on it briefly in point #2, but active rest on your off-days is amazing for recovery. It boosts blood flow which is essential for repairing broken-down tissue.

The jump rope is a great active rest tool because it allows you to determine your intensity level and it can be used anywhere – meaning you don’t have to go back to the gym on your off days.

The trick to using the jump rope on your off days is to keep your sessions longer and on the lower end of the intensity scale. You definitely don’t want to be fatiguing yourself. 10-15 minutes of very light jumping to your favorite tunes should do the trick.

Ninja Tip: I like to use my light PVC rope for active rest because it ensures that I keep fatigue at a minimum and allows me to freestyle a bit (you gotta have fun on your off-days).

5 – As part of a circuit

If you’re the creative type and you like to throw in a lot of different elements and training tools into your workouts, then adding a jump rope into the mix should be the next logical step.

The jump rope serves as a cool addition to any circuit.

It adds a unique cardiovascular boost to your workouts and, if you choose to use a heavy jump rope, it can add a really powerful upper body strengthening element as well.

It’s also versatile in the sense that you can use it anywhere. So if you want to run your circuit outdoors and mix and match jump rope sprints with pull-ups on the tree in the backyard, you can absolutely do that.

One of my favorite ways of using the jump rope is mixing it into a circuit with bodyweight exercises. Here’s an example of a jump rope-bodyweight workout I did not too long ago as part of a challenge:

A video posted by Srdjan Popovic (@bloomtofit) on

Bonus: Just crush it

OK, so you’re not really sure which one of the above to choose…

Or maybe you’re short on time and don’t have much room to work with.

Or maybe you’re stuck in your hotel room on a rainy day and just happened to pack your jump rope in your suitcase (good for you).

Then this one is for you: just crush it.

Grab a jump rope, find a spot that offers enough space (not hard to find), set your timer for 5-10 minutes, and just crush as many rotations as you can in that time span.

Heavier ropes help here big time because they engage the full body, but they’re not necessary. Any jump rope pushed to max RPMs can offer great benefits.

So that’s it.

You’ve got 5 (scratch that – 6) simple and somewhat unique ways to incorporate the jump rope into your routine.

Your turn…

Which one of these methods are you already using? And which one are you going to add to the mix? Let me know in the comments below!

Arun - November 25, 2015

I liked ur idea of using jump rope on my rest days. Previously i just used to watch TV or sleep. Now this is probably wat i ll shift my focus to.

Oran - November 26, 2015

Yeah definitely agree with all your points. I might consider doing circuits as I usually don’t do them and could probably benefit from them. I’ll probably do in between sets as well, because, you know, waiting for your rest time to finish can be boring sometimes. Thanks.

    Srdjan Popovic - November 27, 2015

    Yeah I agree with you Oran. It’s especially true for my strength training sessions (where my rest periods are often 2 min long between sets). The jump rope definitely cures the boredom.

Chris Moir - November 26, 2015

Hi,
I definitely agree with these.
I see the video has you jumping rope outdoors, I’ve found that i very quickly trash my ropes jumping outdoors. i know cross-rope have 2 outdoor ropes, but i really don;t like the feel of those compared to their normal ropes(the stamina and explode ropes are phenomenal!). how do you find the outdoor ropes?

    Srdjan Popovic - November 27, 2015

    Hey Chris, the outdoor ropes are solid in terms of durability, but I definitely agree that there is a difference in feel between outdoor and indoor ropes (indoor ones are a little more crisp to me). But I can say that the difference becomes less and less noticeable as the weight of the rope goes up. So the Intensity Rope (1lb outdoor rope) still feels quite crisp to me.

      Chris Moir - November 30, 2015

      Thanks Srdjan, I agree the indoor ropes are crisp, i find both the outdoor ropes feel like fighting with giant spaghetti.
      One thing i am considering is finding some kind of sleeve to cover the rope where it impacts the ground. i tried Plastic tubing, but that wore through pretty fast. i tried heavy duty springs, but they somehow disengaged from the rope and turned it into a super-rake/ barbed wire. my most recent effort involved stitching a Kevlar sleeve onto my explode rope, but that turned to fluff very quickly.
      Obviously not making contact with the ground is the best way to preserve my ropes, but when using headphones and/or when i get tired, the feedback from the ground helps me keep my rythm..
      Have you had any luck with trippleunders? I’ve yet to manage more than a couple in a row, and even that feels like mostly luck. Only seriously tried the triples with the lighter ropes..

      With all the variation in the cross-rope system, you can get a good circuit using just the ropes.
      – pushups holding the jump ropes(keeps wrists neutral, less wrist pain if you suffer that on regular pushups)
      – air squats with rope across your shoulders in squat position( helps with posture, stops you collapsing forwards) .

      Also, jump-ropes make good assistance tools for- stretching/ mobility work.

ANGELICA - November 26, 2015

I think I want to incorporate the jump rope at the end of my workout. I prefer the light speed rope 😉

    Srdjan Popovic - November 27, 2015

    Not a bad choice. I find max effort jump rope sprints work really well as workout finishers!

Angus - December 12, 2015

I’m using my Crossropes as you suggested between every set to keep my heart rate up and I’m loving them.
The ropes come with a great app for workouts with the ropes alone. Good for active rest days.
Thanks for all the great info and workouts. They’re making a huge difference to my health.

    Srdjan Popovic - December 14, 2015

    That’s awesome Angus! I personally love doing max effort jump rope sprints in between my sets. Really good stuff.

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