Try This: The Jump-Rope Workout You Can Do Virtually Anywhere

Updated 09/22/17

A jump-rope workout makes for one the easiest ways to exercise for its accessibility—you can literally do it anywhere there's space—and its efficiency. "Jumping rope is an unsung hero in the cardio category," says Rob Sulaver, founding trainer of Rumble Boxing. "It works your speed, agility, hand-eye coordination, and cardio engine and can be cranked up to pretty extreme intensity."

Even those who have never jumped rope before can get in on the action. "Start without a jump rope in your hand. Mimic the movement of jumping rope, and coordinate your jump with the imaginary rope," Sulaver says. "The beauty of this is that you can get some solid practice without slowing down to fuss with a rope that keeps catching on your feet."

The Jump-Rope Workout You Can Do Virtually Anywhere
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Other tips from him include keeping your shoulders relaxed, elbows close to your ribs, and jumps short. "Jumping rope is all in the wrists," he says.

Oh, and make sure that the jump rope is the right length. "Step on the center of the rope, and pull the handles straight up. They should reach at least armpit height, give or take a few inches. As you become more experienced, you can decide on your own preferred length," he says.

With the basics laid out for us, we asked him to break down his favorite jump-rope exercises for us, step by step, so that we can incorporate them into our routines.

Scroll down to see which three will give you the best full-body workout.

Workout #1

45 seconds of jumping rope
15 seconds to transition
45 seconds of bodyweight squats
15 seconds to transition
45 seconds of plank jacks
15 seconds to transition

45 seconds of jumping rope
15 seconds to transition
45 seconds of bodyweight squats
15 seconds to transition
45 seconds of plank jacks
15 seconds to transition

Workout #2

100 jump rope
100-yard shuttle run (50 yards out, 50 yards back)
100 mountain climbers (50 per knee)

80 jump rope
100-yard shuttle run (same as above)
80 mountain climbers (40 per knee)

100 jump rope
100-yard shuttle run (50 yards out, 50 yards back)
100 mountain climbers (50 per knee)

80 jump rope
100-yard shuttle run (same as above)
80 mountain climbers (40 per knee)

60 jump rope
100-yard shuttle run (same as above)
60 mountain climbers

40 jump rope
100-yard shuttle run (same as above)
40 mountain climbers

Workout #3

500 jump rope
1-mile hard run
400 jump rope
3/4-mile run
300 jump rope
1/2-mile run
200 jump rope
1/4-mile run
100 jump rope

500 jump rope
1-mile hard run
400 jump rope
3/4-mile run
300 jump rope
1/2-mile run
200 jump rope
1/4-mile run
100 jump rope

This is for those who like to run. But even Sulaver admits that this is a pretty difficult workout. "Feel free to scale the volume to match your current fitness level," he says.

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