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Jump Rope Workout Plan
Start Plan (PRO)

Jump Rope Workout Plan

4 Weeks / 4 Days per Week / Intermediate
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned
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WORKOUT VIDEO
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4

Moderate Intensity Jump Rope Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
1 00:00:30 None
1 00:00:30 None
1 00:00:30 00:30
3 00:01:00 None
3 00:01:00 None
3 00:01:00 None
3 00:00:30 03:00

Notes:

Along with the three stretches listed in the workout, perform a five minute jog/walk to get your blood flowing and loosen up your muscles.

Be sure to follow the supersets, please do not ignore them.

Endurance Jump Rope Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
1 00:00:30 None
1 00:00:30 None
1 00:00:30 00:30
5 00:02:00 01:00
00:15:00 None

Notes:

Along with the three stretches listed in the workout, perform a five minute jog/walk to get your blood flowing and loosen up your muscles.

Break up the jump rope running times into sets of 3 minutes with 30 second rest between sets.

Ab Jump Rope Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
1 00:00:30 None
1 00:00:30 None
1 00:00:30 00:30
3 00:01:30 None
3 00:01:00 None
3 30 01:00

Notes:

Along with the three stretches listed in the workout, perform a five minute jog/walk to get your blood flowing and loosen up your muscles.

High Intensity Jump Rope Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
1 00:00:30 None
1 00:00:30 None
1 00:00:03 00:30
3 00:01:30 None
3 00:01:30 None
3 00:01:30 None
3 00:01:30 02:00

Notes:

Along with the three stretches listed in the workout, perform a five minute jog/walk to get your blood flowing and loosen up your muscles.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Hipflexors blue Quads blue Chest blue Shoulders blue Biceps blue Forearms blue Calves blue Triceps blue Glutes blue Hamstrings blue Abs blue Quads orange Hipflexors orange Groin orange Calves orange
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