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Weighted Jump Rope Routine for Beginners

With the pandemic still dragging on, more people are looking for ways to stay fit outside of the gym. If you have found yourself in a bit of a workout rut, or if you just want something new to try, then jumping rope is a great way to stay fit.

Why You Should Add a Jump Rope to Your Fitness Routine

There are all kinds of images that come to mind when thinking about a jump rope. They can range from kids playing at recess to boxers showing off impressive routines. There’s a good reason kids and boxers alike enjoy jumping rope. It’s great exercise, and it’s fun!


If you haven’t held a jump rope in years, it could feel a bit intimidating or at least a little awkward. Not to worry. This jump rope routine for beginners is designed to get you going at a reasonable pace.

Getting Started

Aside from the motivation to start, the first thing you need is a jump rope. There are a lot of options out there, from beaded jump ropes for kids to weighted jump ropes. The great thing about a weighted jump rope is that you can add a strength training component to your routine.


In terms of the right length for a jump rope, most products out there are either adjustable or can be held at any place near the ends. That way, you can find the right length for you. Weighted jump ropes fit into the latter category.


To find the right length of rope for your weighted jump rope, hold the rope at each end with the rope lying on the ground at your feet. Then stand on the middle of the rope. You will want to hold it so the rope is at ground level with your elbows bent 90 degrees and your hands at your sides.

Working Out with a Weighted Jump Rope for Beginners

Even as a beginner, a weighted jump rope is a great tool. You still get the cardio benefits from jumping rope, plus you get the added strength component of using a weighted rope.


One thing you will notice when you start using a jump rope is that it’s great exercise. You will get winded fairly quickly if you are just starting to work out. That’s okay. In fact, that’s a great thing. You’ll see right away how effective a jump rope is as a fitness tool. Plus, you can do it just about anywhere.


Taking that in mind, a circuit-style workout works well for a beginner’s workout. You can get that great cardio workout without having to slog through a long routine. Here’s how you can structure a nice pyramid style workout:


  • First, loosen up with a little walk, light jogging in place or jumping jacks.
  • Do 30 seconds of jump rope. If you get the rope caught on your feet, don’t worry. Just get going again.
  • Rest for 30 seconds.
  • Do one minute of jump rope.
  • Rest for 30 seconds.
  • Do 90 seconds of jump rope.
  • Rest for 30 seconds.
  • Do one minute of jump rope.
  • Rest of 30 seconds.
  • Do 30 seconds of jump rope.

That’s only four and a half minutes of movement, but you’ll feel it. You can start with one pyramid and build up to more going forward, or you can take it on again after a couple minutes of rest.


After doing this workout several times, you’ll want to expand your routine. You can add more sets, increase the time of each active period, or add sets of pushups between jump rope sets. The variety is limitless. Jump rope is a great exercise to add to a healthy diet and fitness plan.

Get Your Rhino Rope Today!

To make the most of your jump rope workouts, get a weighted jump rope for beginners from Rhino Rope.