20 Minute Jump Rope Workout


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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! 🙂

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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  1. Ooh looks like a good one! I’m always surprised how challenging it is to jump rope for one minute- even when I can run a few miles on the weekend.

  2. This is a great workout! I did it (without the repeat) this morning; I will definitely do this again! And I’ve been reading about how jumping is good for our bones. Thank you!

  3. Very fun workout! The time went by fast and I like the set up where the jump roping is split up. Got my heart rate pumping! Thanks for the workout, Brittany!

  4. I have been doing jumping rope exercises almost once everyday and I feel much better, more energetic and refreshed…

  5. just finshed in my backyard too! i love working i thought i would try something new and it was really fun!

  6. I love this workout because of the immediate benefits for my heart and legs. I appreciate the breaks! Thanks for an effective yet fun workout.

  7. Great workout! The first round was way slower than the second round. Total took me about 25 minutes. Will definitely do it again.

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

  8. 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.

  9. 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!

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