The Best Jump Rope Workout Routine for Weight Loss and Endurance

Created by Sean Dudayev

Last Updated: July 6, 2020

Today I’m excited to share some simple and awesome jump rope workout ideas from Sean. Sean has over 20 years’ experience as a practitioner and student of combat sports. Here he offers some great advice about jumping rope for weight loss and better endurance. Yep, the classic and humble skipping rope can offer a superb full-body workout on its own. Check out Sean’s jump rope workouts that you can try today! – Elly

When people think of losing weight and doing cardio, the first thing that often comes to mind is running. It’s a mode of exercise that seems to come to mind, even though there are many other choices for cardio, which may be more suitable or in line with a person’s preferences. Running requires a relatively large output of time for a small loss in calories. While it can be great for conditioning, not everyone has the time, or the knee health, to run every day.

What a lot of people don’t realize, is there are more efficient ways to get your cardio in. One of those ways is to do a jump rope workout. Jump roping can be great for both weight loss and endurance training. Let’s dive into some benefits of a good jump rope routine then dive into the workout. 

Benefits of Jump Roping 

Jump roping is one of those exercises that can seem intimidating if you’ve never done it, but if it’s something a third-grader can do, then you can too. Here are some good reasons to start skipping rope. 

More for Less, Jump Rope for Weight Loss 

Is skipping good for weight loss? How many calories does jumping rope burn? The biggest thing people are surprised to hear in regards to jump roping to lose weight is that it can actually burn 25% more calories than running. In fact, a 15-minute jump roping session can burn as much as 300 calories. The exact number will depend on your personal size, but that doesn’t change the fact it’s a more time-efficient exercise than running if you’re looking to lose weight.

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Jump Rope Exercise Can Be More Fun

If you give jump roping a chance, you will see that there are many different ways to jump rope. Rather than keeping the same pace and style the entire time, you can learn new ways to jump rope and do tricks to keep it entertaining. If your shoulders start getting a bit of a pounding, then use that opportunity to cross the rope across your chest while skipping.

Not only does it make you feel cool, but it also rests the shoulders for long enough to allow you to keep skipping. If you find that your calves are getting tight, then try skipping on one foot at a time, changing between a few bounces 2-3 bounces on each foot before switching. Jump roping can be made really fun in different ways. Some even dance to a rhythm of whatever music they’re listening to. 

You Can Do Your Jump Rope Work Out Anywhere 

One of the biggest benefits of jump roping is that it is extremely portable. It’s something you can put into a small bag or wrap around your neck and take with you wherever you’re going.  As long as you have a flat surface, you’re good to go.

[If you’re into “anywhere” workouts, grab my free bodyweight workout download via the button below. There are only 7 exercises, and 3 progression levels for each exercise so you can choose the one that’s right for you – Elly].

Great for Your Balance 

As you can see jump roping has a ton of benefits, which is why it’s one of the staples of a boxer’s workout routine, however, one of the main reasons boxers skip rope is because it is great for balance, coordination, and foot speed. It can help you be lighter on your feet and have a much better balance in all of your exercises, and in daily life. 

Jump Rope for Cardio AND Muscular Endurance 

Speaking of boxers, fighters are some of the most well-conditioned athletes on the planet, largely due to their style of training and the requirement for good stamina on the job. A jump rope workout is one of the best ways to acquire better endurance as it is a total body workout.

Not only will it help you with cardiovascular endurance, but it will also help you with muscular endurance. Jump roping works your shoulders, glutes, calves, core, and forearms. It touches on parts of your body from top to bottom.

This increase in endurance will help you in all of your other exercises because it teaches you how to keep a steady pace and how to keep at it with good form even when you’re tired. This can help in and out of the gym. Doing a jump rope workout for endurance can be one of the best things you can do. 

jump rope workout routine-weight loss-endurance

The Jump Rope Workout Routine 

Now that you’re aware of the jump rope benefits that exist, We’re going to break this up into three different styles of training. You can pick and choose whichever sounds preferable based on the level of challenge you prefer. However, a fair warning, none of these are easy. 

The Boxer 

In boxing, fighters fight for three minutes and rest for one minute, for a set number of rounds. You will be doing the same thing. Because you’re likely just starting out with a jump rope workout routine, we’ll start you off at the amateur boxer level. 

Here is how it will work: 

First, you will need to download a free boxing timer on your phone. These are readily available on any app store. Next, grab your rope and set the timer to 3-minute rounds, with 1- minute breaks. 

As soon as the round begins, begin skipping and continue to do so until the round is over. Don’t let the rope tripping you up make you drag things out. Immediately get back into skipping as soon as you mess up. There shouldn’t be more than 3 seconds between you breaking the beat and getting back into it. Once the round is up, rest for the one minute, and then do this for 3 rounds. As you get into better shape you can add more rounds. 

You will be shocked to learn how slowly time moves when you’re jumping rope. Make sure to keep a moderate pace throughout. 

jump rope workout routine-weight loss-endurance

The Marathoner 

This will likely be the best option for those that are switching over from running as it requires a steady pace. With this jump rope weight loss workout, you will want to simply set a timer, and skip rope until you reach your time. 

I recommend doing this in increments of 5 minutes in order to give yourself something to push for. You don’t want to stop when your body tells you too, you want to stop when the time tells you to because the mind tends to trick us into feeling more tired than we are. Depending on the type of shape you’re in, do this for 5, 10, 15, or 20 minutes straight. Much like the first workout, when your feet get tangled, make sure to jump right back into it and not try to buy extra time. That’s cheating and you’ll only be cheating yourself. 

The Punisher 

Unlike the comic book hero, the only one you will be punishing with this workout is yourself. This adds an interesting twist to the exercise and can be done in either of the two styles above. You can either do it in rounds or one straight go at it.

However, there is a small, but significant caveat added. Every time you mess up, you have to get down and do a set of pushups. If you can do more than 20 pushups in one set, then stick to doing 10 pushups every time you mess up. If you can do less than 20 as your max, then stick to doing 5 every time you mess up. This may not sound like a lot, but it adds up during the duration of the workout. This makes it both a strength training and a cardio workout at the same time.  It’s also a great option for an extra boost towards losing weight by jumping rope.

The Best Jump Rope Workout is The One You do Consistently 

The best jump rope workout comes down to the jump rope workout you’re willing to sustain over a long period of time. In fact, one study found jump roping had a significant effect on the reduction of body fat in children over a 10 week period, and the same can be said for adults. I recommend doing this for at least 30 days to gauge your results and see the improvements you’ve made.

Of course, like anything, if you’re looking to jump roping to lose weight, then you will want to make sure you watch what you do in the kitchen. Don’t use the extra workout as an excuse to eat worse. 

Give it a go!

Thanks to Sean from Brawl Bros for these jump rope workout ideas. Have you tried any jump rope workouts to lose weight or improve your endurance? We’d love to hear your thoughts so please join in the conversation below!

Disclaimer: This article contains affiliate links. This means that if you make a purchase after clicking on one of these recommended service provider links, like an insurance broker, or a travel agent, I may earn a commission – at no extra cost to you. [For my full disclosure, please see my DISCLAIMER page).

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Sean Dudayev


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