Want to start skipping rope but not sure where to begin? No worries. This 15-minute beginner workout helps you get started safely and effectively wherever you are. Whether you skip indoors or at the gym, this is the start of your Sweatrope journey.
What do you need?
- A yoga or exercise mat
- A skipping rope, such as a Sweatrope rope
- Enough room to skip indoors or outdoors
Warm-up — 5 minutes
We start with dynamic stretches to warm up your muscles and prevent injuries. Follow this dynamic warm-up video on YouTube for guidance.
Can't do some of the exercises? That's fine. Do what you can and skip the rest. You've got this!
The workout — 10 minutes
1. Single skips (3 minutes total)
- Skip for 30 seconds
- Rest for 30 seconds
- Repeat three times
2. Combination set (4 minutes total)
- Skip for 45 seconds
- Plank for 45 seconds
- Rest for 30 seconds
- Repeat twice
3. Finisher (3 minutes total)
- Skip for 1 minute
- Squat for 1 minute
- Skip for 1 minute
Nice work — you can be proud of yourself! In 15 minutes, you've completed a full-body workout focused on cardio, core and legs. Powerful, quick and effective.
Ready for the next step?
Did that feel easy? Challenge yourself with a weighted skipping rope and feel the difference. Explore Sweatrope weighted ropes.
Pro tip: Schedule this workout three times a week. Before you know it, you will be fitter, more energetic and hooked on skipping!
Let us know how it went in the comments.