This jump rope workout for beginners is the perfect at home cardio workout for moms who don’t have time for the gym! It’s fast and it can be fun too! These 13 moves will improve your cardio, coordination, and agility all from home in just 30 minutes! Plus, you need very little space to get it done.
This 30 minutes jump rope workout for beginners led me to fall in love with jump roping. I hope you give it a try!
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Jump Rope Workout for Beginners
Benefits of Jump Rope Workouts for Busy Moms
There are plenty of benefits to adding jump roping to your workout regimen, here are just a few:
- It’s fast- If you’ve ever jumped rope before, you know how quickly it becomes tiring. Some studies have found jump roping for 10 minutes to be equivalent to 30 minutes of running.
- It requires very little space– Rather than planning out a full running course around your neighborhood, you will only need to clear a small corner of one room in your home. Or…you can do it outside too and get a little fresh air!
- It’s inexpensive- While running may require you to purchase a gym membership or a treadmill, you can get a good jump rope for $10 or less!
- It is better on joints than running– Believe it or not, jumping rope is actually easier on your joints than running is. The smaller range of motion puts requires less from your joints. Plus, you also get to choose the surface that you jump on. Getting a good quality, shock absorbent workout mat is sure to help diminish the impact on your knees even more!
My Favorite Jump Rope
Jump roping can quickly become a terrible experience without a good jump rope. Unless you hate your wrists, you’ll need a good ball bearing jump rope. I own and love that exact one. It turns smoothly and you can cut it to be the perfect length for you too!
DISCLOSURE: (READ BEFORE CONTINUING)
Please check with your doctor before performing this workout or any other workout plan. Beautifully Busy Mom does not take responsibility if any injury was to occur while performing this or any other workout on the website.
30 Min. Jump Rope Workout for Beginners
To complete this workout, complete each of the exercises for 30 seconds each with 15 seconds rest in between each exercise. After completing all 12 exercises once, take a 1 minute rest. This is one set.
To complete the full 30minute workout, complete 3 sets. However, you can also easily adapt this workout to your ability level. Complete only 1 or 2 sets at first and work your way up to the 3 full sets!
To be able to see each of these exercises in action, visit my Instagram page and check out my jump rope workout reel!
Basic Jump
To perform a basic jump, keep your feet slightly closer together than shoulder width apart. Use your wrists and forearms to swing the jump rope and jump with both feet together. Land in the same place you started and repeat.
Lateral Jumps
For the lateral jumps, start in the basic jump position and perform a basic jump for the very first jump. On your second jump, jump both feet out to one side. Your outside foot will be just beyond your shoulder. On the next jump, jump your feet all the way to the opposite side, just outside the opposite shoulder. Continue alternating between sides without stopping in the middle. Alternate for the duration of the exercise.
Half Jack Jumps
For the half jack, start in a basic jump position. Your first jump will be a basic jump. On your second jump, jump your feet out to opposite sides, both just beyond shoulder width. On the next jump, bring them back into the basic jump position. Alternating jumping your feet out and in, performing a half jumping jack with just your lower body as you jump rope. That dumb face I’m making is not a requirement for the exercise, don’t worry.
High Knee Jumps
High knee jumps are exactly what they sound like, high knees with a jump rope in the mix! On each jump, alternate which knee you bring up towards your chest.
Butt Kick Jumps
Butt kick jumps are very similar to high knee jumps. However, instead of bringing alternate knees up towards your chest, you will be alternating kicking your heels up towards your butt. Alternate which foot you kick up with each jump.
Double Single Foot Jumps
The easiest way to begin double single foot jumps is to start with a single basic jump. On the next jump, jump onto your left foot for two jumps. Next, switch immediately to your right foot for two jumps. Continue alternating back and forth between feet.
Run in Place Jumps
For run in place jumps, you will complete a slow jog while jumping the rope with each step. Adjust the speed of the turning rope with the speed of your jog. You can complete this at any pace you feel comfortable with.
180 Twist Jumps
To start twist jumps, begin with one basic jump. As you take the next jump, twist your lower body and torso to the right. Make sure you are keeping your arms and jump rope still facing straight forward. On the next jump, twist your lower body and torso all the way to the left without stopping in the middle. Continue alternating between right and left. If it’s difficult at first, stick with it! This is probably the trickiest move in this jump rope workout for beginners, but it’s awesome for your core and lower body!
Mummy Kick Jumps
Start by kicking one foot out in front on you with only a slight bend in the knee. Quickly transition that foot to the ground as you kick the other foot out in front of you in the same way. Continue alternating which foot is out in front.
Straddle Jumps
For the straddle jump, start with your feet slightly wider than shoulder width apart and your hands a little further out as well. Keeping the jump rope wider will help accommodate for your feet being wider and help you not trip on the rope. Jump up and down, landing in the same place each time with your feet wide.
Crisscross Jumps
Start with a straddle jump for your first jump. On your next jump, bring your right foot in front of your left foot to cross your legs one in front of the other. Next, jump your feet back out into a straddle jump. Then jump with your left foot out in front this time and your legs crossed one in front of the other. Jump back into a straddle jump and then continue alternating between straddle and crisscross jumps, alternating which foot goes out in front each time.
Scissor Jumps
Start with your right foot on the ground out straight in front of you and your left foot on the ground straight behind you. As you jump, have your feet switch places, bringing your left foot out in front of you and your right foot straight behind. Continue switching back and forth.
This post was all about a jump rope workout for beginners that will make you actually enjoy jump roping. With 13 different fun moves, you will get a ton of cardio quickly without getting bored. So, if you would like to see each of these moves in action, head over to my Instagram reel here where I demonstrate each move! I hope you love this workout as much as I do.
-Beautifully Busy Mom
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Meet the Author
This pot was written by Monica, a mom of two and former college athlete who is passionate about staying fit through motherhood.
