75 Jump Rope Exercises to Burn Fat, Get Fit, and Have Fun
Jumping rope is one of the oldest training activities on the planet.
Athletes have been using jump rope exercises for centuries to achieve elite levels of fitness. But over the past decade we've seen some drastic changes in this arena.
New jump rope designs, creative programs, and better materials have opened up new possibilities for anyone looking to add a unique element to their training mix.
In this post I want to show you some of the most powerful and unique jump rope exercises that you can add to your own routine today to build endurance, burn fat, and have fun while doing it.
Let me show you.
Crossrope to the Rescue
There's no way I would've been able to create this video by myself. As you'll see in a moment, there are some challenging jump rope exercises in this video that take time to work up to.
So I had call in the big guns...
I called up my by buddy Dave to meet me in Toronto. I told him I wanted to create a video that showcased the baddest jump rope exercises on the planet.
He was game, of course.
Dave's the owner of Crossrope, a company (which I'm affiliated with) that makes what I consider to be the absolute best jump rope training system on the planet. He's also a jump rope ninja which is what I needed.
We'll touch on the ropes again in a moment.
Dave and I met up and put our jump rope skills together to show you all the possibilities available with this one simple training tool. When you have the right tool and the right mindset, you can achieve any fitness goal you set out for yourself.
75 Jump Rope Exercises to Get in the Best Shape of Your Freakin' Life!
What I love most about jumping rope is the versatility and flexibility. It allows me to train anywhere, anytime. No gym required. Complete freedom.
It gives me the freedom to play around with different combinations of rope styles, rope weights, foot patterns, hand movements, speeds and intensities to adjust my workout. Even small changes in certain areas can have HUGE effects on my workout.
That's what I want for you.
My hope is that this video inspires you to get out there and come up with new ways of incorporating skipping rope exercises into your own training routine.
Press play below to watch the video:
Here's the full list of jump rope exercises from the video:
Beginner Jump Rope Exercises:
If you're just getting started with jump rope training, here are some beginner jump rope exercises to learn and focus on:
1. Basic jump
2. Alternate foot jump
3. high-knee jump
4. Side-to-side jump
5. Front-to-back jump
6. Boxer step
7. Half-twist jump
8. Full-twist jump
9. Jump rope jacks
10. Jump rope diamond jacks
11. Jump rope butt kicks
12. Single foot jumps
13. Scissor step
14. Half scissor step
15. Side swing
16. Double side swing
17. One-arm side swing
18. One-arm double side swing
19. Heavy basic jump
20. Heavy rope alternate foot jump
Intermediate Jump Rope Exercises:
If you already have some jump rope training experience, the following intermediate jump rope exercises are great to add to your routine:
21. Single heel-toe jump
22. Double heel-toe jump
24. High-knee off-step
25. Foot cross jump
26. Criss-cross jump
27. Alternate foot criss-cross jump
28. Backward jump
29. Alternate foot backward jump
30. Side cross jump
31. Crossed arm jump
32. Double under
33. Double under scissor jump
34. Heavy rope side swing
35. heavy rope double side swing
36. Single foot front-to-back jump
37. Single foot side-to-side jump
38. 360 basic jump
39. 360 single foot jump
40. Jump rope short sprint
41. High RPM heavy rope jump
42. Alternate foot criss-cross
43. Basic jump acceleration
44. Mummy kicks
Advanced Jump Rope Exercises:
If you're already a jump rope ninja, then move on to the advanced jump rope exercises. Just be warned that a good chunk of these are particularly challenging and place a lot of stress on the joints so only attempt them if you can:
45. Heavy rope criss-cross
46. Heavy rope double under
47. Single foot double under
48. Backward double under
49. Alternate foot double under
50. Double under criss-cross
51. Single foot double under criss-cross
52. Speed double under
53. Triple under
54. Heavy triple under
55. Single foot triple under
56. Heavy double under criss-cross
57. Quadruple under
Jump Rope Exercise Combinations
The following is a mix of different jump rope exercise combinations you can play around with. Don't hesitate to create your own either!
58. Basic jump with side swing
59. Alternate foot side swing criss-cross
60. Single to double arm side swing
61. High RPM alternate foot side swing
62. Basic jump to double under
63. Double under acceleration
64. Alternate foot to double under
65. Double under to double under cross
66. Single foot jump ladder
67. Alternate foot to scissor step
68. Jump rope jack to scissor step
69. Side swing turn
70. Side swing to backward jump
71. Side cross turn
72. Side side under
73. Double under to side swing arm cross
74. Single double triple
75. Jump rope combos
What Rope Did We Use?
Of course I'm going to get this question. So let me answer it:
The Premium Set comes with six high-quality ropes that range in weight - from the 1 Oz speed rope all the way up to the 2 Lb Fury (yellow) rope.
Want to Learn How to Jump?
If you would like to learn how to get started with jump rope training, sign up for my free jump rope crash course and learn the basics you need to jump.
Got an Exercise to Add?
We did our best to cover the most important jump rope exercises. But I'm sure we missed a few here and there that others might enjoy.
Click here to let me know what your favorite jump rope exercise is OR what exercise we left out of the list. Cheers!