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The 30 Minute Jump Rope Workout For Runners (+22 Advanced Exercises)

9 Mins read

Are you ready to unleash the power of the humble jump rope? Well, you’ve landed in the perfect spot.

Imagine this: an exercise that improves your endurance, builds strength, and torches calories, all in just 15 minutes! Sounds too good to be true, right? But trust me, it’s not a fairy tale. It’s the magic of jump rope!

In today’s article, I’m here to spill all the secrets of jump rope training, regardless of whether you’re a beginner or a seasoned pro. We’re diving deep into the world of skipping rope, exploring its incredible benefits, shedding light on its weight loss potential, and even picking the perfect rope for your needs.

But hold on, folks, that’s just the tip of the iceberg! I’ll also cover proper technique—because let’s face it, you don’t want to trip over your own feet—plus, I’ll guide you on how and where to kickstart your jump rope adventure.

Plus, for those of you seeking an extra challenge, we’ve got 22 intermediate and advanced jump rope exercises that’ll take your fitness game to new heights.

So, are you excited? Let’s go!

Benefits of Jump Rope Workout For Runners

Before I get into the list of jump rope moves, let me first explain some of the perks of skipping rope as well as how you can make use of it to achieve your fitness goals.

Improves athletic performance

There is a reason why elite boxers, tennis players, and some of the best athletes in the world use jump roping regularly: it delivers.

This training tool can help you boost agility, balance, speed, and coordination, helping you become the best runner (and athlete) you can be.

Iron Calves

The rope will help build endurance and strength in your calves—one of the most important of all running muscles.

Powerful calves can help you run further and faster while reducing the risks of injury.

Increased Speed

The rope can also help you increase your running speed by training your legs to decrease ground contact time, helping you be light on your feet and boosting stride frequency.

Sheds mad calorie

Sure, running burns a lot of calories, but so does jumping rope.

According to a study, 10 minutes of nonstop rope jumping at 120 RPMs can burn as many calories as jogging for 30 minutes, 720 yards of swimming, or two sets of tennis singles.

Pass a Plateau

The rope can help if you’re facing a plateau or just want to change things up.

This tool can be a great alternative training tool to boost your energy, strength, speed, and athletic performance without spending more time in the gym.

It’s convenient

Yeah, obviously, you can practically do jump rope training almost everywhere.

You can virtually perform jump rope exercises almost everywhere. It’s a simple and quick workout. You can take a jump rope with you wherever you go. You can perform the exercises at home, or you can take it outdoors. It’s really up to you.

Fitness/sport and healthy lifestyle concept – Jumping/skipping rope with blue handles on white wooden background

Jumping Rope is Cheap

A good jumping rope will not cost you more than $10 if you don’t have a jump rope someplace in your house.

Of course, top-of-the-line brands made with the best materials will cost more but nothing more than $60.

Additional resource  – TRX workout for runners

Choosing the Right Jump Rope

The fitness market offers plenty of different types of jump ropes to choose from, each with specific pros and cons. Choosing the one for you can seem overwhelming with the differences between styles.

But fear not, because I’ve got your back. I’ll guide you through the ropes (pun intended) of selecting the ideal jump rope, especially if you’re just starting out. So, let’s dive in!


When it comes to jump ropes, you want to make sure you’re getting the right stuff. Pay attention to the material used in the rope’s construction. You’ll often encounter ropes made of cotton, polyester, or nylon, all braided to prevent those annoying tangles. Now, here’s the secret sauce: different materials offer different benefits.

Picture a PVC rope, a bit thicker with lower density. This bad boy gives you some air resistance, allowing you to pick up the pace and challenge yourself. On the other hand, imagine a sleek steel skipping rope, thin and dense. This one is built for speed demons who want to take their jump rope game to the next level. But for all you beginners out there, I’d recommend going with a PVC or cloth jump rope. They strike the perfect balance for starting your jump rope journey.

The Rope Length

Now that we’ve covered materials, let’s talk about length. You don’t want a rope that’s too short or too long for your height.

Tripping over your rope mid-jump is not the kind of excitement we’re aiming for.

So, here’s a handy rule of thumb: when you stand straight in the middle of the rope, the handles should extend comfortably to your arms. Simple, right? To be more precise, I’d suggest getting a jump rope that’s around three feet longer than your height. So, if you’re a proud 6-footer, aim for a rope that’s approximately 9 feet long.

And hey, don’t sweat it if you accidentally grab a rope that’s too long. Most jump ropes have adjustable handles, allowing you to customize the length to fit your needs. Just a quick readjustment, and you’re good to go.

More Challenge

Ready to crank up the intensity of your jump rope game? Well, my friends, it’s time to enter the realm of weighted ropes. Brace yourselves for a whole new level of challenge and awesomeness. Trust me, it’s worth it.

Why go for a weighted rope, you ask? Let me enlighten you. Not only does a heavier jump rope amp up the difficulty of your workouts, but it also helps you master the art of proper form and rhythm. Picture this: as the weight pulls the rope down, you can feel each rotation, giving you a tangible sense of the rope dancing around your body. This awareness makes it easier to time your jumps with precision.

Plus, the weighted rope allows for a nice and steady pace, making your jumps smoother and more controlled compared to using a lighter rope that can get all wild and unpredictable on you.

Now, hold your horses before you rush off to grab a weighted rope. Remember, it’s all about finding the right balance. You want a weight that challenges you without throwing you off balance or putting too much strain on your muscles. So, I encourage you to experiment with different weights until you find the one that feels just right for you.

Jump Rope On The Right Surface

The surface is another piece of the puzzle. If you’re a beginner, treat our precious muscles and joints with care. That means choosing an impact-friendly surface that cushions the landing.

Imagine a world where your jumps have a soft landing, like stepping on a cloud (well, almost). So, opt for surfaces with enough padding to absorb the impact, such as a wood floor (like a basketball court), a thin carpet, or rubberized flooring. Trust me, your body will thank you for it.

Jump Rope Workout For Runners – The Correct Form

Proper form is where the magic happens. So, buckle up and get ready to unleash your inner jump rope ninja!

Let’s get one thing straight. Jumping rope isn’t exactly rocket science, but there are a few key details you need to pay attention to.

Let’s break it down, step by step.

First things first, stand tall and confident with your feet shoulder-width apart, gripping the jump rope handles behind you. Make sure your hands are roughly the same distance apart from the centerline of your body.

Now, pay attention to your posture. Keep that spine nice and neutral, chest up, and head held high as you gaze forward like a champion. Pull those shoulders back, my friends, and let those elbows rest comfortably back and down.

When it’s time to unleash the magic, start the movement by rotating your forearms forward and then your wrists. This generates the momentum needed to keep that rope spinning. Remember, most of the rotations should come from those powerful wrists of yours. Keep those shoulders and elbows in check, minimizing unnecessary movement.

As you start hopping, aim for consistency. Keep those jumps around one to two inches off the floor, clearing the rope with ease. And here’s a pro tip: bend those knees slightly throughout the rotation and land softly on the balls of your feet.

Now, let’s talk about that back of yours. Keep it nice and neutral with a slight posterior pelvic tilt. And hold those elbows close to the sides of your body.

When it comes to your chin, make sure to tuck it in as if you were cradling a delicate egg under there. This not only keeps your form in check but also adds a touch of elegance to your jumps.

What’s more?

Let’s avoid the dreaded double jump, shall we? No jumping twice before that rope comes around. It’s all about staying in sync and keeping that rhythm flowing.

The 30 Minute Jump Rope Workout For Beginners

Without further ado, here’s the beginner jump rope workout to get you started on the right foot.

Warm up First (like usual)

After five minutes of jogging in place, do 12 to 15 reps of torso twists, shoulder rolls, calf raises, and cross crawls.

Next, get your body ready to jump by doing at least one minute of shadow jumping. Try rotating your wrists as if holding a rope to simulate real-life rope jumping

The 30 Minute Jump Rope Workout For Beginners

Without further ado, here’s the beginner jump rope workout to get you started on the right foot.

Warm up First (like usual)

After five minutes of jogging in place, do 12 to 15 reps of torso twists, shoulder rolls, calf raises, and cross crawls.

Next, get your body ready to jump by doing at least one minute of shadow jumping. Try rotating your wrists as if holding a rope to simulate real-life rope jumping. After the warm-up, perform the following jump rope workout exercises:

One Minute of Forward jump

This is the most basic jump.

Swing the rope over your head and jump over it with both feet on every rotation. You don’t have to jump too high, just high enough to clear the rope. Keep it up for one to two minutes, then take a 30-second break before you move to the next exercise.

One Minute of Alternate-foot Jump

Instead of jumping over the rope with both feet at once, alternate by landing on your right foot, then on your left foot on each rotation.

Imagine that you are running in place, and stay on the balls of your feet the entire time. Continue for one to two minutes, rest, then move to the next exercise.

One Minute of Side-to-side Jumps

Do the basic jump, but jump from side to side using both feet as you swing the rope. Keep it up for one to two minutes, rest, then move to the next exercise.

One Minute of Double Jumps

Jump high enough in the air, or swing the rope fast enough, to pass the rope under the feet twice before landing. This one is challenging, so do your best to stick with it for at least one full minute.

If you lose form, just get back on it. Continue for one to two minutes, rest, then move to the next exercise.

One Minute of Single Foot Hops

Start jumping over the jump rope on your right leg for 30 seconds, then switch sides without stopping. Get into a rhythm here. Keep it up for at least two minutes, then repeat the whole circuit two to three times.

Intermediate and Advanced Jump Rope Exercises To Try

Once you’ve mastered the beginner jump rope exercises shared above, it’s time to make your workouts more challenging and varied by trying the following, more advanced jump rope exercises.


Jump rope Heel Toe Step

Frog Jump

Mike Tyson Jump Rope Squats

Jump Rope Mummy Kicks

The Boxer Skip

Jump Rope Burpee

Double Side Swipe

Double Unders

Criss Cross Double Unders

Backward Jumping

Jump rope jacks

Elevate 360 Wrap

Side Under Jumps

Jump Rope Half and Full Twist

Mic Release

Side Swing Cross Over

Skier & Bell Jumps

Jump Rope Criss-Cross

Jump Rope Side Swings

High knees

Push-Up Jump

Bonus – The Hybrid Total Body Jump Rope Workout

Once you’ve mastered the basic jump rope routine, feel free to move on to more challenging workouts.

For example, you can mix up jump rope exercise and calisthenics, just like in the following routine:

This challenging routine can be performed anywhere. All you need is a rope, your bodyweight, and some space.

Be careful, though. The workout is pretty intense as it will boost up your heart rate and work your calves, quads, core, triceps, and biceps.

  • One minute of basic jump
  • 25 push-ups
  • One minute of frog jumps
  • 25 floor dips
  • One minute of boxer skips
  • 30 air squats
  • One minute of high knees
  • 20 lunges on each leg
  • One minute of double unders
  • 90-second plank hold

Repeat the circuit two to three times.


There you have it!

Today’s article provides you the best jump rope workout for runners to get started  as well as taking your training to the next level. The rest is just details.

Please feel free to leave your comments and questions in the section below.

Keep training strong

David D

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