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Jump Rope Workout Plan
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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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  • 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 Chest blue Shoulders blue Biceps blue Forearms blue Quads blue Triceps blue Glutes blue Hamstrings blue Hipflexors blue Calves blue Abs blue Calves orange Quads orange Hipflexors orange Groin orange
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