Move · Videos · Cardio · 13 min

10-Minute Beginner Jump Rope Workout

10-Minute Beginner Jump Rope Workout — video by Jump Rope Dudes Play · 12:40

Video by Jump Rope Dudes on YouTube · Open on YouTube

Brandon from Jump Rope Dudes alternates 20-second rounds of the basic jump rope bounce with jacks, air squats, push-ups, high knees, butt kicks and lunges, coaching rope technique each round. You need a jump rope; a heavier rope makes it easier to learn.

  • 13 min
  • Beginner
  • High impact (jumping)
  • jump rope

Good forHeart healthFun workouts

Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Regular bounce for 20 seconds: tiny hops, turning the rope from the wrists; then 20 seconds of jumping jacks. 1:53
  2. Rope with your hands close to your sides and still, then air squats, knees slightly out and back straight. 2:52
  3. Rope with good posture, shoulder blades drawn back; then push-ups, on your knees if you need to. 3:58
  4. Rope on the balls of your feet, then high knees, bringing them up towards waist height. 4:53
  5. Rope with shoulders down away from your ears, then butt kicks, running on the spot. 5:53
  6. Rope bringing it all together: tiny hops, soft knees, arms in; then forward lunges, pushing up through the heels. 6:58
  7. Rope with both hands level and parallel, then jumping jacks again. 7:54
  8. Rope a little faster by flicking the wrists, then air squats again at a controlled pace. 8:51
  9. Rope again: if you trip, swing it back round and carry on; then push-ups or knee push-ups. 9:53
  10. Final rope round as fast as you can manage, then finish with high knees. 10:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Take tiny hops on the balls of your feet
  • Keep your hands close to your sides and turn the rope from the wrists
  • If you trip, just swing the rope back round and carry on

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadpush-ups
  • Elbows takes loadpush-ups
  • Wrists & hands takes loadpush-ups, flicking the rope
  • Hips takes loadair squats, front lunges, high knees
  • Knees takes loadrope jumping, jacks, high knees, squats, lunges
  • Ankles & feet takes loadrope bounce on the balls of the feet, jacks
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Knee push-ups offered; slow the squats if needed

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Jump Rope Dudes; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety