woman trying jump rope workouts

“Is it time for bed already?” you ask yourself as you gaze out the window. No — it’s 4:30. This is the winter. It’s dark. It’s cold. The last thing you want to do after working all day is to go to the gym to get your sweat on. Don’t let your fitness take a backseat just because it’s the season of chunky sweaters and comfort food. If you’ve got a jump rope and a high ceiling, you can try these seven jump rope workouts right at home. You can even watch Netflix as you do them. #Win

7 Jump Rope Workouts to Try at Home

1. Alternating Jump Rope Workout

One of our favorite jump rope workouts is this five-minute programming from Jump Rope Dudes on YouTube. What we love about this is that it alternates between jumping rope and other simple exercises. Here’s what you can expect.

  • 30 seconds jump rope regular bounce
  • 30 seconds jumping jacks
  • 30 seconds jump rope boxer skip
  • 30 seconds sumo squats
  • 30 seconds jump rope regular bounce
  • 30 seconds speed skaters
  • 30 seconds jump rope boxer skip
  • 30 seconds squat hold

Rest for 10 seconds between exercises, and rest one minute between circuits. Repeat these five times.

2. Annie

Annie is a traditional functional fitness workout that combines double-unders and sit-ups.

If you’re not yet familiar, double-unders are when the rope passes under your feet twice per jump, instead of once. This is obviously more advanced, but once you get them down, give Annie a shot.

For Time (complete as fast as you can)

50-40-30-20-10 reps

  • Double-unders
  • Sit-ups

3. 10-Minute Jump Rope Workout

This workout from POPSUGAR Fitness is a great one for beginners because they ease you into it, starting with double hops (which you can continue if you need to take it a little slower). This workout includes Ali jumps, high knees, single-foot hops, and lateral hops. Plus, the video includes a cool-down. Bonus!

Get your heart rate up and break a serious sweat.

4. Flight Simulator

This is another functional fitness workout for those of you who have mastered double-unders. Flight Simulator is not for the faint of heart.

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of unbroken double-unders

Typically, you can rest as needed in between sets, but if you miss a rep mid-set, you have to start that set all over again. Brutal.

5. HIIT Jump Rope Cardio Workout

This one’s really going to have you breathing heavy. The workout from Dannibelle includes three sets of seven types of skipping. You should aim to do the seven exercises straight through with no rest, but you do get 90 seconds of rest between sets. Here’s the list of skipping types:

  • 30 seconds standard skipping
  • 30 seconds high knees
  • 30 seconds split skips
  • 30 seconds single leg hops (right side)
  • 30 seconds single leg hops (left side)
  • 30 seconds alternating double hops
  • 30 seconds fast high knees

6. The Ultimate Beginner’s Jump Rope Workout

If you’re interested in jump rope workouts but need to keep it super simple, this one from The Phoenix Movement might be the one for you. It’s simply 20-second intervals of basic skipping.

  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest

Do this three times.

7. Low-Impact Jump Rope Workout

This routine from FitnessBlender is a good one to try because it’s manageable but effective. It’s more low-impact but you still get one heck of a workout. It’s based on 25 seconds on and 10 seconds of rest, although you can keep jumping through the rest periods if you’re feeling ambitious.

Jumping rope is an excellent full-body workout. It scorches calories, challenges your lower and upper body, and helps you get an effective workout in even if you only have five minutes. Next time your schedule is packed but you want to get your heart rate up, try these seven jump rope workouts right at home.