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30 Minute Jump Rope Workout for Beginners

Jump roping is the perfect at home cardio workout! It’s fast and it can be fun too! These 13 moves are sure to improve your cardio, coordination, and agility all from home! Plus, you need very little space and time to get an incredible workout! This 30 minute jump rope workout for beginners is one of my favorites and I hope you’ll give it a try!

Jump Rope on the floor | Jump Rope workout for beginners

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Benefits of Jump Rope Workouts

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. I got my ball bearing jump rope off Amazon for under $10! It’s got over 56,000 amazing reviews on Amazon and it has served me well. It turns smoothly and you can cut it to be the perfect length for you too! 


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

30 Minute Jump Rope Workout for Beginners

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. 

Basic Jump | Jump Rope Workout for Beginners

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. 

Lateral Jump | Jump Rope Workout for Beginners

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. 

Half Jack Jumps | Jump Rope Workout for Beginners

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. 

High Knee Jumps | Jump Rope Workouts for Beginners

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. 

Butt Kick Jumps | Jump Rope Workout for Beginners

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. 

Double Single Foot Jumps

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. 

Run in Place Jumps | Jump Rope Workout for Beginners

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! 

Twist Jumps

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. 

Mummy Kick Jumps | Jump Rope Workout for Beginners

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. 

Straddle Jump

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. 

Criss Cross Jumps | Jump Rope Workout for Beginners

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.

Scissor Jumps

Thank you so much for reading through this workout! I hope that you will try it! If you would like to see each of these moves in action to help you better understand each one, you can watch my Instagram reel here where I demonstrate each move! Please let me know which of these 12 moves ends up being your favorite and if you enjoyed this 30 minute jump rope workout for beginners! Don’t forget to check out the other at-home workouts and stroller workouts on my fitness page! Keep truckin’ mama, taking care of your body is not selfish! It is exactly what you need to do to be the best mama you can be! 

-Beautifully Busy Mom

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