Jump Rope Workout
  • Our Complete and Definitive Guide to Beginner Jump Rope Workout!

    03 Aug 2019

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    Editor-in-Chief of the Approved By Coach

    A lot of athletes will agree, that jumping rope is the best exercise for conditioning the body. Simple yet very effective it helps warm up your muscles and get your blood pumping. However, not every beginner knows how to use it in order to get the max benefit out of this cardio. Are you also a newcomer to this exercise? Then you should definitely keep in mind some beginner jump rope workout tips, that will help make your skipping session so much more effective.

    So we’ve decided to create a little guide to help all the newcomers learn once and for all how to use the jump rope correctly. So let’s take a look!

    Do You Know How to Jump Rope Correctly?

    One of the most basic yet effective jumping workout tips is time and consistency. Yes, in order to jump rope confidently and consistently you need practice.  The perfection comes with time, and for now, you just need to focus and try to make as few misses as possible in every set you make. While this may be simple for those who are already used to jumping, as a beginner, you may miss one or two skips, but don’t let that discourage you – just keep going!

    Basic Jump Rope Technique

    The First Beginner Workout

    To improve faster, it’s better to create a list of beginner jumping exercises, according to the following plan:

    1. The first set should contain 15 skips with a 30 second rest time;
    2. The second set – skip 25 times with 30 seconds rest;
    3. The third one – 35 times with 30 seconds;
    4. Keep your 4th and 5th with 25 and 15 actions respectively.

    The short training reps help in elevating your heart rate as you grasp the jumping techniques. However, if you can quickly get past your first three sets, increase the momentum in the last two sets. Once you master this rope workout routine, you can move to the next fitness exercise.

    Our Second Jump Rope Challenge for Beginners

    The next all-important technique in the skipping workout for beginners is completing a seven-minute training exercise. Just remember that you have to do this powerful and quickly for maximum results. This jumping rope exercise can also be done before or after your main routine.

    So if you’re wondering: “how long should I jump rope in this training program?” then you need to know that you only have to complete at least 2 skipping rounds, from the following set of jumping rope exercises:

    Beginner workout
    • Set 1- hop for 30 seconds and rest for the same amount of time
    • Set 2- 45 seconds of intense hops with another 45 seconds of resting
    • Set 3- hop for 1 minute and rest for a minute
    • Set 4- repeat the second set
    • Set 5- Complete your rope workout routine with 30-second hops and rest for 30 seconds

    3. Drills to Improve Your Workout Timing

    Every jump rope program for beginners requires skill, coordination, and endurance. It’s a physically demanding routine that tests your agility and athleticism as well as quickness. Remember –  in an effective skipping rope workout the critical component is timing. So with that said let’s take a look at some simple yet very effective practice drills to smoothen your workout:

    1. Train Barefoot

    This jump rope cardio workout for beginners is remarkable for improving your timing. It allows you to skip with ease as there’s no added shoe weight. Moreover, people that use this technique do it consecutively for one minute – that helps strengthen their ankles and feet in the process.

    What to avoid when jump roping

    2. Close Your Eyes When Skipping

    Another popular, but a rather risky jump rope exercise for beginners. This will allow you tp determine whether your bounce technique is good; plus it will help you keep your body more in-tune with its surroundings. Eventually, you’ll develop impeccable timing. However do keep in mind that if you skip with your eyes closed, make sure that the room is spacy and there are no people around – so you wouldn’t have to worry about breaking something or hurting someone.

    3.Jumping on One Foot

    This can be a rather challenging skipping technique for beginners. Despite hardship, it teaches you how to move your feet as fast as possible, which is a very valuable lesson. After all, you’ll never develop the right timing if your feet are just too slow.

    Significant Rope Workout Errors Made By Beginners

    In your jumping rope workout, it’s normal to trip a couple of times. After all, you’re a begginer, so it’s totally normal to have difficulties ar first. And yesm while it’s quite tempting to give up, and at times, you must never do that – sucesss only comes with time, practice and hard work. Perhaps most hardships come from the fact that you make some common jumping rope mistakes? Take a look at some, and make sure you avoid them:

    Practice the timing

    1. Using a Light Rope

    PVC ropes which are famous for their low cost are quite popular today. However, it’s important to note that they are quite challenging to jump with because as you do this, you have no control of the rope. It’s, therefore, difficult to time your activity.

    We are not saying that using light ropes is wrong, but as a beginner, they will only make your workout difficult. To avoid this, it’s better to choose the best CrossFit rope. This one is heavy enough, to give you all the freedom of making the necessary adjustments while jumping. A good example is reducing the rotations in your every turn.

    2. Too Many Arm Movements

    Here is something we continue to see even from the most experienced jumpers. A lot of beginners use their elbows as well as shoulders to turn the rope – however that is exhausting and rather inefficient. Just allow your wrists to make the rotations and don’t move your arms.

    If you want to know whether you’re using too many arm movements, then the best option would be to conduct all your rope workouts in front of a mirror. As you work out, use short, relaxed, and regular movements for your shoulders as well as elbows. However, stop immediately if you notice them rotating.

    3. Jumping or Skipping Too High

    The third major mistake we see in beginner jumping exercises is when a person decides to exaggerate his or her jump. Most beginners do this to avoid making skipping mistakes. However, by creating an ample space between them and the ground, they give the rope more time to move beneath them.

    To avoid making such a mistake, practice in front of a mirror, or even ask a friend to film your routine. Moreover, you can follow some jumping rope guidelines:

    • Ensure that your feet are always together
    • Land on your midsoles to get the best bounce
    • Keep your knees slightly bent
    • Count your actions to develop a good rhythm

    4. Poor Jumping Posture

    Another jump rope challenge for beginners that may be affecting you is terrible body posture. In most cases, you are hunched over with your neck forward and skipping using the knees. A good position means that your shoulders are back and mostly down to allow hopping as if you’re using the ‘springs’ in your legs.

    5. Poor Choice of Shoes

    Always make sure that you are using the right pair of shoes. After all, the best jump rope exercise routine for beginners must be challenging, but still comfortable. Also, it’s better to choose shoes with a god bounce, in order to protect your knees from the shock of landing and make your skipping a lot smoother and comfortable.

    6. Wide Arms

    Now, if you want to know how to jump rope correctly remember to always keep your arms close to your body. If they are not, you’ll only shorten the rope’s length and further increase your chances of tripping. So, be aware of the distance to adjust your body accordingly.

    Beginner workout

    7. A Too Long or Too Short Rope

    While there are many jump rope for beginners’ mistakes, however, this one is the most frequent. Many people end up choosing a jumping rope that is too short or too long, and that ruins the entire jumping experience. So remember that it’s always crucial to settle on the right length. Moreover, it’s not very difficult to do:

    1. With one foot, stand at the center of the rope
    2. Bring both of the handles on one side until they touch your shoulders
    3. Ensure that these handles are neither above nor below your shoulders

    8. Many Beginners Forget To Have Fun!

    While many people want to learn how to jump rope to lose weight, sometimes they forget that every roping for beginners’ exercise is all about having fun. Otherize, you’ll lose interest pretty soon. So, don’t be too hard on yourself – it shouldn’t feel like a chore. You will have an easier time once you let loose and stop pressuring yourself!


    Jumping rope is a very fun and engaging activity that will bring you a lot of benefits once you get the hang of it. And now that we’ve shared some simple yet very effective jump rope tips for beginners, we at ApprovedByCoach hope that now you will have a much easier time mastering this amazing technique. So don’t waste any time, and start training today! Also, feel free to share your progress with us in the comments, we would be thrilled to learn of your progress!

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