10-Minute Jump Rope Cardio Workout

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About this Workout
Jumping rope isn't just for kids! It's a high-intensity cardio workout that also blasts calories. No jump rope? No problem! You can do this workout even without a jump rope. Coach Nicole will lead you through a short warm up, cardio workout, cool down and stretching routine in about 10 minutes, making it easy to fit into your day. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
  • Length: 10 minutes
  • Equipment: Jump rope (optional)
  • Type of Workout: Cardio (aerobic) & flexibility
  • Fitness Level: Intermediate to Advanced
  • Impact: High-impact
  • Safety Precautions: Wear proper footwear and pay attention to your footwork to avoid tripping or slipping. Exercise at your own intensity level, using tips provided to lower your intensity if necessary. Only complete as much of the video as you can, taking a break to recover (by marching in place) when necessary. Never stop abruptly--if you get tired, try to stay moving, even if you're just walking in place. As you progress, try to finish the entire video.
  • Extra Tip: If you don't have a jump rope, don't have the coordination to use one, or simply don't have enough space to turn a rope, you can still do this workout by mimicking the jump rope movement with your hands.
  • BUY IT! SparkPeople's new Cardio Blast DVD features a new and improved version of this workout!

Member Comments

  • I did this 4 times in a row. I dont have the room for a rope, so I put hand weights on & pretended......I did 2 lots with my Forerunner 225 wrist based HRM & burned 173cal, then tested it it with the strap on my chest & did it 2 times more....162cal for that lot. So that shows how much a fit person like myself, can burn in a short time. I also know my body is still burning a ton more after it.

    I found my new go to workout....... but can't wait for my cordless rope to get here.... I can't use one here at all. - 1/28/2016 7:08:31 PM
  • Fighting arthritis in my feet and knees and was still able to do this. - 1/25/2016 7:40:45 PM
  • This is very simple exercise to thanks for the tip. - 12/22/2015 9:47:45 PM
  • When are heavy you are not able to jump like that unless you are in a pool...... - 11/26/2015 2:36:27 PM
  • Whew! I was looking to burn a good number of calories in a short amount of time, and I'm sure this took care of that! It was a little intense for me as a beginner, but I followed the modifications and took an extra long cool down to get my heart rate down. My feet are hurting a little bit, but I feel super accomplished! - 9/1/2015 8:53:36 PM
  • I love, love, love Coach Nicole's 10 minute jump rope routine. It's easy on my knees, while producing a good sweat. I'm not very coordinated lol, so I do it without a rope and I'm now up to 3 repeats. Love it. - 8/7/2015 8:50:52 AM
  • This was a great workout and will try using 2 or 3 times a week. Thanks - 7/15/2015 2:12:40 AM
  • This was a fun workout i liked using a jump rope its a really good workout got my heart rate up and sweat on thanks. - 6/3/2015 7:26:27 AM
  • This is such an awesome video!! - 12/28/2014 12:36:25 PM
  • Very good quick morning work-out before going to work! And I did it without a jump rope.

    - 11/26/2014 7:06:40 AM
  • Great video for a beginner interval training with a JR! - 11/1/2014 11:24:00 AM
  • Love the skipping workout! It's like a more intense warm up for boxing - which is an awesome way to lose weight! - 10/23/2014 4:21:56 AM
  • I haven't skipped with a rope since I was very early teens - maybe even earlier, and I'm now 63! After a year with weekly sessions with a personal trainer, SP. becoming very fit and losing 40lbs, I picked up a skipping rope at the gym the other day - but I was nervous and thought I'd get horribly snarled up. Wow - it was like riding a bike - straight in! Mind you, the improved fitness has helped. Your video has inspired me to buy my own rope and skip here at home. I don't know if I can manage 10 minutes, but who cares? I will improve, for sure. - 10/5/2014 5:38:46 PM
  • wow. I have trouble keeping the rope going for the simple jumps.
    very impressive for you to make the video and never miss a jump. - 9/30/2014 9:01:22 AM
  • I love rope skipping, after skipping for 20 min two days in a row I realized I could jog longer than I used to without getting tired, skipping gave me a pump up! - 9/30/2014 4:31:56 AM