A jump rope is inexpensive, fits in a drawer, and gives you a serious cardio workout in just 10 minutes. Here’s how to get started, even if you haven’t jumped since grade school.
Why Jump Rope Works
- Gets your heart rate up fast, so short workouts count.
- Works your legs, core, shoulders and coordination at the same time.
- Needs almost no space and no gym.
The 10-Minute Beginner Routine
Warm up with 1 minute of marching in place and arm circles. Then:
- Basic bounce: 30 seconds jumping, 30 seconds rest.
- Alternate foot step: 30 seconds, 30 seconds rest.
- Side to side: 30 seconds, 30 seconds rest.
- Basic bounce: 30 seconds, 30 seconds rest.
Repeat the circuit twice (8 minutes), then cool down with 1 minute of light stretching. As it gets easier, jump for 40 seconds and rest for 20.
Beginner Tips
- Stay on the balls of your feet and keep jumps small, about an inch off the ground.
- Turn the rope with your wrists, not your whole arms.
- Adjust the length: standing on the middle, the handles should reach your armpits.
- Jump on a mat or a forgiving surface, not bare concrete.
- Wear supportive athletic shoes.
Our Picks
Best smart rope: RENPHO Smart Jump Rope
Tracks your jumps and syncs to an app, which makes it easy to see your progress and stay consistent.
RENPHO Smart Jump Rope
Counts jumps and syncs to an app so you can track your progress over time.
Best budget: multifun Digital Jump Rope
A counter and timer on the handle, no phone needed. Great value for getting started.
multifun Digital Jump Rope
Built-in counter and timer right on the handle. Simple and budget-friendly.
Don’t skip the mat: Gaiam Dry-Grip Yoga Mat
A cushioned mat softens each landing and keeps the rope from scuffing your floors.
Gaiam Dry-Grip Yoga Mat (5mm)
Thick, non-slip cushioning that softens landings and protects your floor.
Bottom Line
Ten minutes a day with a jump rope, paired with healthy eating, is a simple and affordable way to support your weight loss goals.
Disclosure: This post may contain affiliate links. See each product page for the current price. Check with your doctor before starting a new exercise program.
