20 Minute Jump Rope Cardio Workout for Epic Endurance [Episode 67]

Jump Rope Cardio Workout

Yo! We've got an insane 20 minute jump rope cardio workout to get through today.

If you're looking for a workout to help you build endurance and stamina, then this is the workout you need to put in your queue. The workout is built around simple jump rope and bodyweight conditioning exercises and can be done anywhere.

No gym needed. Grab your rope and your timer and let's get to work.


Jump Rope Cardio Workout

Here's what you need to know for this week's jump rope workout.

Total time estimate to complete the workout: 20 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of a few minutes of light aerobic activity, a series of corrective stretches (optional), and some mobility exercises.

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

Workout Details

I won't lie - this workout will be a grueling one to get through. You will need to set your timer to ​interval mode:60 seconds high and 30 seconds low.

Your goal for this jump rope cardio workout is to complete the following sequence of jump rope and bodyweight exercises for completion:

  • 60 seconds basic jumps
  • 30 seconds mountain climbers
  • 60 seconds alternate foot jumps (or sprints)
  • 30 seconds mountain climbers
  • 60 seconds jump rope boxer step
  • 30 seconds mountain climbers
  • 60 seconds of jump rope jacks
  • 30 seconds mountain climbers

That's one round. Complete three (3) total rounds, resting 60 seconds between rounds.

If you need to take longer breaks between rounds, please do so. You can also control the intensity of this workout but increasing or decreasing the number of repetitions you get every work session.

Watch the following video to see what the workout looks like:​

Press play to watch the video.

Workout Modification Ideas

Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:

Make the workout easier:

Here are some ways you can make the workout less challenging:​

  • Replace mountain climbers with extended planks, or
  • Slow down your pace for the jump rope exercises, or
  • Complete only 1-2 total rounds of the workout

Make the workout more difficult:

Here are some ways you can make the workout more challenging:​

  • Use the heavier 1 Lb (orange) jump rope from your Crossrope Starter Set
  • Replace boxer steps with double unders, or
  • Push the pace to 80% effort on each work session

Make sure to track your results and share them in the comment section below.

Need a Real Challenge?

If you enjoyed this workout, then you're going to love the the 3-Week Jump Rope Shred Challenge that I designed to help you get in the best shape of your life with nothing but a jump rope, your bodyweight, and a timer.

Click here to check out the Jump Rope Shred Challenge

Share This Workout

Want to challenge your friend(s) this week? Send them this workout using one of the social buttons below:

Take the 7-Day Kick-Start Challenge

Do you need a fun fitness challenge to kick-start your fitness routine? Try the free 7-day kick-start challenge today and get a head start on your fitness journey:

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