You've got the rope. Now what? Here's a complete workout you can do today.
The Structure: Work + Rest
Beginners can't jump for 15 minutes straight. That's fine. We use intervals.
The Workout
Warm-up (3 minutes)
- Ankle circles, calf raises, arm circles
- 30 seconds of easy jumping or jumping without the rope
Round 1-5 (10 minutes)
Each round is 2 minutes:
- 30 seconds jumping
- 30 seconds rest (march in place)
- 30 seconds jumping
- 30 seconds rest
That's 5 minutes of actual jumping. Plenty for day one.
Cool-down (2 minutes)
- Slow walking in place
- Calf stretch (30 seconds each leg)
- Shoulder stretch
Progressions
| Week | Interval |
|---|---|
| Week 1-2 | 30 on / 30 off (as above) |
| Week 3-4 | 45 on / 30 off |
| Week 5-6 | 60 on / 30 off |
| Week 7+ | 60 on / 15 off, or continuous |
The Goal
Don't count jumps. Count time. Tripping doesn't matter - just restart and keep the clock running.
Track Your Progress
Note how many trips per round. Watch that number drop each week. That's your real progress.
Coach Joaquín's starter tip: "Show up three times a week. That's it. Consistency beats intensity every time."
This simple workout is all you need to get started. No fancy tricks, no complicated routines. Just 15 minutes, three times a week, and you'll be a confident jumper in 6 weeks.