Jump rope workouts

The sessions built into Jump Rope Protocol, each with a timer that runs right here. In the app, your AirPods, Powerbeats or Apple Watch count every jump.

5 min or less

Warm-up

3:50

Bounce, Alternate foot, Side to side. 6 rounds of 30 s.

Tabata

3:50

8 rounds · 20 s work / 10 s rest

10 to 15 min

1,000 jumps

At your pace

No time limit. Every jump counts.

Pyramid 50–200

At your pace

50 to 200 jumps and back · 30 s rest

Boxing rounds

11:00

3 rounds · 3 min work / 1 min rest

Cardio 15

14:45

15 rounds · 45 s work / 15 s rest

Tests

1-minute test

1:00

As many jumps as you can in 1 min.

Death by 20 +10

Until you miss

20 jumps the first minute, then 10 more each minute.

Programs

Beginner

Free

4 weeks · 3 sessions a week

Intermediate

Pro