20 Minute Jump Rope Workout

Get both your cardio and bodyweight training done with this quick 20 minute jump rope workout. All you need is a jump rope and some space!

I’m really excited to share this workout with you! I’m obsessed with interval training and love workouts that combine both cardio and toning. This workout fits the bill — your heart rate gets elevated during the jump rope portion and then recovers a bit during each bodyweight exercise. I did the workout yesterday and it’s awesome.

Plus, jump roping is pretty darn fun. It takes you right back to your elementary school days… doing Double Dutch on the blacktop during recess. (Maybe that’s just me.) Speaking of, did you ever do those Jump Rope for Heart competitions in gym class? Oh my goodness, I LOVED those and always tried to get a super high number of consecutive jumps. Those physical fitness tests on the other hand, not so fun for me because I could never do a pull-up. Still can’t… I don’t want to talk about it. 😉

Girl in black workout pants and blue tank top holding a black jump rope outside.

The best part about this workout is that anyone can do it — beginners can take as many breaks as needed — and all you need is a jump rope and a little space. I did the workout in our backyard, but you could literally do it anywhere. It’s a great travel workout too! Just stuff your jump rope in the front pocket of your suitcase.

Graphic with the workout listed out and girl holding jump rope outside.

The moves are pretty self explanatory. During the 1 minute jump rope bursts feel free to switch things up. You can do criss-cross, double unders, reverse jumps, one leg jumps, etc. Have fun with it! If you try this workout, leave me a comment and let me know what you thought of it! 🙂

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    1. Sandra Virgen
      June 9, 2022 AT 10:12 pm

      I loved this workout! I’m just getting back into working out, and needed to change things up a bit. Joggin on the treadmill was getting boring lol
      I truthly didn’t think I was going to complete even one set of this workout, when I saw the “repeat” at the bottom of list I thought “heck no, I’m dying!” But I pushed myself, and didn’t rush it, and surprised myself by completing two sets! Thank you for creating this easy, fun and painful, but so worth it workout!

      1. Brittany Mullins
        June 10, 2022 AT 2:16 pm

        Wow Sandra, you’re crushing it! Great job! Thank you for coming back to leave me a comment as well, I appreciate it!

    2. Vee
      January 21, 2021 AT 3:30 pm

      Absolutely loved this! Needed something new besides doing Tabata all the time. I changed it up a little to make it longer. All the body weight stuff I did for 20 to 30 reps instead. And last jump rope I did for a minute and a half. Then finished with a 90 second plank! Thanks!

    3. Carol
      March 18, 2019 AT 8:18 pm

      Looked easy but kicked my butt!!! Loving it!!!! Great and short!!

    4. S
      January 14, 2018 AT 2:33 pm

      Based on a 150 pound person – you burn at least 300 cals with this workout.
      10 cals per min jump rope and about 14 cals per minute per exercise – more of you add weights to the squats and lunges.

    5. Sarah
      October 16, 2017 AT 7:13 pm

      Love this! Do you know how many calories each round burns? Thanks!

      1. Brittany Mullins
        October 16, 2017 AT 7:48 pm

        Unfortunately I don’t, but if you have a heart rate monitor you could wear it and track your calorie burn. Hope this helps!

Parchment paper lined with protein balls.


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