Jump Rope Circuit Training Workout to Burn More Calories

This Jump Rope Circuit Workout includes a mix of both jumping rope and total body strength exercises for a fast-paced, whole-body workout. Jumping rope is an excellent cardio exercise, but it can be tough if you haven’t done it in a while. When getting started:

  • Stay on the balls of your feet as you jump.
  • Only jump high enough to clear the rope and land with the joints soft to protect them.
  • Keep your shoulders relaxed and turn the rope with your wrists, rather than your arms. You should have very little upper body movement.
  • Start slow and be prepared to trip on the rope a few times as you get your rhythm. Jump for a few seconds at a time and add time as you get more comfortable and stronger.


See your doctor before trying this workout if you have any injuries, illnesses or other conditions. This workout is best for intermediate/advanced exercisers.

Equipment Needed

A jump rope various weighted dumbbells and a medicine ball

How To

  • Make sure you warm up with at least 5 minutes of cardio
  • Perform the exercises in each circuit, one after the other, resting between circuits
  • Perform each circuit once for a shorter workout, twice for a longer one
  • Modify the workout to fit your fitness level, available equipment, and goals
  • If you’re new to jumping rope, take your time and only jump for as long as you can and finish the minute by marching in place or doing another cardio exercise. You may need to work up to a full minute of jumping.

Circuit 1: 1 Minute Jump Rope

Woman Jumping Rope

Start easy with a slow jump, landing on the balls of the feet. If you need to warm up, alternate jumping for 10 reps and then march in place for 10 reps.

Jump rope for 1 minute.

2 Minutes Single Arm Squat and Swing

Hold a heavy weight and squat low, swinging the weight between the knees. Stand up, swinging the weight up overhead.

Repeat for 60 seconds on the right and then do the move on the left.

1 Minute Jump Rope – Double Jump

Pick up your jump rope and get going on a double jump. That means each time you jump over the rope, you jump twice as the rope makes its way back around. 

1 Minute Bear Crawls to Pushups

Squat down to the floor and walk your hands out until you’re in a plank position. Do a pushup on the knees or toes and then walk the hands back to a squat and stand up. Add a jump at the end for more intensity. 

Repeat for 60 seconds.

1 Minute Jump Rope – Alternating Feet

Now you’re going to get your jump rope and you’ll alternate feet as you jump, just like you’re jogging, only you’re swinging a jump rope. Let’s see just how coordinated you are.

Squat Press

Stand with feet hip-width apart and hold medium or heavy weights over the shoulders. Keeping the abs engaged, bend the knees and lower into a squat, keeping the knees behind the toes and the back straight. Push into the heels to stand up, pressing the weights overhead.

Repeat for 60 seconds.

Circuit 2: 1 Minute Jump Rope – Speed Counts

This jump rope section is all about speed. How fast can you go? Start slowly and gradually speed up and see how fast you can go for one whole minute.

1 Minute Rear Lunge With Double Arm Row

Hold medium-heavy weights and step back with the right leg into a straight-leg lunge. Tip forward from the hips, back flat, and pull the elbows up in a double arm row. Lower, step back to starting position, and repeat for 30 seconds on each side.

1 Minute Jump Rope – Single Leg Double Jumps

Now you’re going to get your jump rope and, once again, start with a regular jump with both feet. Slowly transition into one foot at a time and a double jump. So, jump twice on the left and then twice on the right for one minute.

1 Minute Rear Lunge With Med Ball Touch

Hold a medicine ball overhead and step back into a straight leg lunge with the right leg. Swing the leg up into a kick while bringing the medicine ball towards the toe.

Repeat for 30 seconds on each side.

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Circuit 3: 1 Minute Jump Rope

This time, do plain old jumps with your jump rope. Go as fast or as slowly as you want for one minute.

1 Minute Single Arm Overhead Squat

Stand in a wide stance holding light-medium weights. Take the right arm up, letting the left arm hang between the legs. Looking up at the right arm (optional) lower into a squat until the thighs are parallel to the floor. Press back up, keeping the arm up and repeat for 30 seconds on each side.

1 Minute Jump Rope – Strong and Steady

Get your jump rope and get into a strong, steady jump. Try to keep the same pace for the entire minute without tripping over the rope.

1 Minute Hammer Curl Power Squat

Hold medium or heavy weights in both hands. Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can. Stand up as you lower the weights and repeat for 60 seconds.

1 Minute Jump Rope – Speed Interval

For your last jump rope minute, go as fast as you can. Leave nothing on the table because this is your last cardio.  Go!

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1 Minute Triceps Kickbacks

Stand with feet hip-width apart and bend at the waist until back is parallel to floor holding your light or medium weights. Pull the elbows up next to torso. Keeping elbows static, extend the arms out behind you, contracting triceps. Lower and repeat for 60 seconds.

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