Jump Rope Workout for Beginners That Burn Fat (Workout Guide)

Isn’t it baffling how jumping a rope can help you burn a large number of calories? Skipping is an excellent workout as it involves all the body muscles – arms, thighs, hips, buttocks, and stomach. Whether jump rope workout for beginners or experts, the more muscles you involve in the exercise, the more calories you lose.

So what if you are a beginner? Begin with low intensity and gradually increase it as you gain more control and coordination. Continue reading to learn the five levels of skipping workout that you can eventually follow for a toned body.


Level 1

Total Time: 5 minutes

  • Do Single Unders for 30 seconds
  • Rest for 30 seconds (feel free to increase your rest period up to 45 seconds initially)
  • Repeat 5 times

Doing single unders means jumping once per rope revolution. (1 jump; 1 rope revolution)


Level 2

Total Time: 5 minutes

  • Do Single Unders for 45 seconds
  • Rest for 15 seconds
  • Repeat 5 times


Level 3

Total Time: 5 minutes

  • Do a mix of Single Unders and Double Unders for 30 seconds
  • Rest for 30 seconds
  • Repeat 5 times

Doing double under means completing two rope revolutions per jump. (1 jump; 2 rope revolutions)


Level 4

Total Time: 5 minutes

  • Do Double Unders for 15 seconds
  • Rest for 45 seconds
  • Repeat 5 times


Level 5

Total Time: 5 minutes

  • Do Double Unders for 30 seconds
  • Rest for 30 seconds
  • Repeat 5 times

This is just a perfect jump rope workout for beginners to put them into motion and lead them to increased coordination and control.

Besides single/double unders, there are some other skipping exercises that you may want to try once you know you have come out of the beginner’s group.

Double Single Foot Jumps

Once you are comfortable doing single/double unders, you might want to try this. All you have to do is jump twice from the same foot.

Example – left foot, left foot, right foot, right foot, in one rope revolution.

Kick Out Jumps

In this, you will take the alternate foot forward with each jump. While your right is down, your left foot will be kicking out. You have to jump and switch feet between rope revolutions. This isn’t as easy as it seems. Or maybe it is! Try yourself and let us know.

Jump Rope Jacks

This is similar to normal jumping jacks, jumping wide apart every other hop.

Twist Jumps

This is all about rotating your torso. Jump and twist from your hip!


In this, you will have to change your leg positions between jumps. (one leg front, the other one behind, and vice versa)

High Knees

Jump alternately from one leg to another and while you do so, bring your knees up high.

Butt Kicks

This is reverse high knees. You have to try to touch your glute (butt) with your foot, while skipping, of course.

Squat Jumps

Hold a squat position while skipping.

Squat Jacks

This is a combination of jumping jacks and squat jumps. Perform jump rope jacks and land in a squat position.

Criss Cross Jacks

These are similar to jumping jacks but instead of bringing your feet together, you cross one foot in front of the other.

Tips – Jump Rope Workout for Beginners

  • Use a jumping rope with the right length. (Stand on the midpoint of your rope and pull it taut until the handles reach your armpit. That’s the correct length!)
  • Consider a warm-up exercise before jumping rope.
  • Don’t jump too high.
  • Get enough space so that your rope doesn’t get stuck.
  • Do not push yourself beyond your intensity.
  • Practice regularly to gain more coordination and control.

Benefits of Jump rope workout for beginners

  1. Skipping rope burns more calories as it involves a larger set of muscles.
  2. It improves coordination as it requires multiple body parts to communicate with each other to complete one movement.
  3. It makes you less likely to get hurt while performing other activities.
  4. Skipping rope increases your heart rate and gets your heart pumping more effectively. This is beneficial for your heart health and cardiovascular system.
  5. It strengthens your bone density. Bone density measures the strength of your bones. The higher the bone density, the lesser are the chances of fractures.

How Many Calories Does Jumping Rope Burn?

The number of calories you burn while jumping rope depends on three factors – your weight, intensity, and the complexity of your routine. If you are heavier, you will apply more energy, hence, burn more calories.

Also, if your speed is fast and the routine is complex, you will burn more calories and shed off more weight. Depending on your weight and intensity, you may burn 70-110 calories in a 10-minutes skipping session.

However, you can also count the number of calories burned using a formula. Read on to know more.

How to Calculate the Number of Calories Burned Jumping Rope?


Calories burned per minute = (MET * body weight (in kg) * 3.5) / 200

MET is a measurement of the energy cost of physical activity for a certain period.

The values of MET for various physical activities are given below-

Type of Activity MET
Skipping, slow pace 8.8
Skipping, moderate pace 11.8
Skipping, general 12.3
Skipping, fast pace 12.3


Note that these values of MET are mean values and may vary from individual to individual in ways that account for differences in weight, age, sex, and other factors.


Let’s take an example. Suppose a person weighs 85 kg and jumps rope at a moderate pace for 1 hour.

Then, total calories burned = [(11.8 * 85 * 3.5) / 200] * 60 = 17.55 * 60 = 1053

[1 hour = 60 minutes, the actual formula calculates calories burned per minute)

Conclusion for Jump Rope Workout For Beginners

If you keep procrastinating your workout, then we would suggest you just skip it. Literally! That means, grab a rope and start jumping. We are sure you will love it. Try all the jump rope workout for beginners and let us know in the comments which level of rope jumping are you on? Are you still a beginner, or have you reached the advanced level? Also, feel free to share some other jumping rope exercises that we might have missed. 

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