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4 Full Body Jump Rope Workouts

February 15, 2021

At the end of last year, we reached out to our EBOOST Ambassadors and asked them how they were staying fit in 2020. One of the questions we asked each of them is, ‘If there is one piece of equipment someone could get the most results from while working out at home (or the local park), what would it be?’ The piece of equipment that was shared the most was the jump rope. So today, we are sharing ‘4 Full Body Jump Rope Workouts’.

Full Body Jump Rope Workouts

If there is one piece of equipment someone could get the most results from while working out at home (or the local park), what would it be?

“A jump rope is a great tool to work cardio and endurance. 10 minutes of jumping rope is almost the equivalent of running a mile. But the reality is that your body is the only equipment you need to get a great workout. Get up and move!” – Quincy France

4 Full Body Jump Rope Workouts

First of all, jump rope workouts are extremely effective for weight loss in as little as 5-10 minutes. Plus, they are simple to master and can be a lot of fun.

Jump Roping 101

Finding the rhythm to jumping rope is key to jumping rope. If it has been a while, first start jumping without a rope and count “1, 2, 3, 4”. Use your legs as springs, you don’t need to jump very high or tuck your knees in. Stay on your toes and keep your knees slightly bent. Try keeping your hands near hip level and just rotate at the wrist to move the rope around your body.


15 min AMRAP (as many rounds as possible)

1 min jump rope boxer skip

30 sec pushups

30 sec bodyweight squats

30 sec jump rope sprint

Rest 1 minute


3 Rounds :30 secs on :10 sec rest

30 seconds – 15 sec regular bounce + 15 sec run in place
30 seconds – 15 sec regular bounce + 15 sec boxer skip
30 seconds – 15 sec regular bounce + 15 sec right leg only
30 seconds – 15 sec regular bounce + 15 sec run in place
30 seconds – 15 sec regular bounce + 15 sec boxer skip
30 seconds – 15 sec regular bounce + 15 sec left leg only

Rest 1 minute between each circuit

full body jump rope workouts

Ropes and Thrusters

4 Sets

1 min Jump Rope

15 Push-ups

1 min Jump Rope

15 Thrusters (with jump rope taught between hands)

1 min Jump Rope

Rest 1 minute


Freestyle Rounds

4 Rounds

30 seconds of freestyle jumping

30 seconds bodyweight squat

30 seconds of freestyle jumping

30 seconds of mountain climbers

30 seconds of freestyle jumping

30 seconds of rest

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