I wrote this article last fall for an affiliate and thought I’d share it with you guys now!  I do this jumprope workout a couple of times a month – perfect form of cardio and great for the lymph nodes!


Please tell me you have Kriss Kross playing in your head now.  And for the rest of the day.

You’re welcome.

Aside from thoughts of hip hop guys dancing around with dreads and saggy pants, JUMP JUMP is exactly what we’ll be doing today!


Jump ropes and trampolines aren’t just for kids anymore.  “Rebounding” sports are making a comeback – I predict that you’ll see more and more of these type workouts and classes at your local gym!!

And for good reason.

Not only do you get a wonderful cardiovascular workout, but you strengthen your arms, core and legs all at the same time.  You can burn up to 135 calories in a 10 minute jump rope workout (source)!  That means you get to eat more candy corn and not feel so bad about it. Winking smile

Tips For Jumping Rope

via Fitness Magazine

  • Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
  • Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
  • If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.
  • To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.

The workout I’ve developed for you today can be done in just 10 minutes with the only equipment piece being a jump rope!  I suggest that if you’re going to be rebounding often, you’ll want to invest in a high quality jump rope.  My two favorites can be found on Amazon – Everlast ($14.99) and Valeo ($12.09).  Both are weighted, so you’ll get an even better arm workout!

Everybody JUMP JUMP!!

What You’ll Need:

A jump rope

Ample space for jumping

How It Works:

Complete this workout on non-consecutive days, 2-3 times per week!



QUESTION:  Do you incorporate jumps into your workout?? 


  1. Molly says:

    LOVE the jump rope. i usually include a minute of it in between other strength exercises when i’m completing any circuit-focused workouts. thanks for the new workout suggestion!

  2. Bonnie says:

    Yes – one of the best tools you can use is a jump rope! Thanks for sharing the workout with us – love incorporating them into my workouts, esp when I don’t want to do sprints. ;)

  3. Heather Murphy says:

    My friend and I were just talking about how we wanted to incorporate a little bit of jump roping into our workouts, but we are so uncoordinated it might not happen! ha It doesn’t hurt to try.. or maybe it will.. ;)

  4. Liz @ I Heart Vegetables says:

    Ok so I have such a funny problem when I jump rope. My ponytail always hits the rope and I get stuck!!! I think my hair is just too long haha. If I try to put it in a bun, it falls out, but if I leave it swinging, it always hits the rope! Thoughts?

    • Bonnie says:

      Have you tried just a low pony tail? I have the same issue (although I have dreads) and if my hair isn’t tied back jusssst the right way, it catches on the rope and/or slaps me in the face. Give the low pony a shot!

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