10 Minute Jump Rope Workout For Beginners To Lose Weight

Beginner Follow Along Jump Rope Workout With Or Without A Jump Rope

On today’s episode of Live Lean TV, I’m sharing a follow along 10 minute jump rope workout for beginners to lose weight.

And you don’t need to be coordinated, you don’t need any experience, and you don’t even need a jump rope to do it.

Here’s my promise: you’re going to trip up on the rope.

Everybody does.

But this workout is built so that every time you mess up, you keep burning calories anyway, because we’re pairing the jump rope with simple bodyweight exercises that keep your heart rate high the entire 10 minutes.

10 Minute Jump Rope Workout Instructions

The workout format’s dead simple:

• 20 seconds of the basic bounce jump rope
• 10 second rest
• 20 seconds of a bodyweight move
• 10 second rest
• Repeat

We stick to the one foundational jump rope exercise, the two feet regular basic bounce, the whole way, no fancy tricks, so you actually build the skill instead of getting frustrated.

Now if you don’t have a rope, you can complete faux jump rope exercise or use the Crossrope Amp ropeless system, no rope required.

I’m using the Classic Weighted Crossrope, but you can use whatever you’ve got, or nothing at all.

Use 15% off coupon code: LiveLean.

That’s more calories torched in less time, which is exactly what we want for weight loss.

At the end of this post, I’ll show you exactly how to enter to win a Crossrope Ropeless Set and a Classic Get Lean Set.

The giveaway is open to my YouTube viewers.

Alright, let’s hit the timer and get to work.

Set 1: Two Feet Regular Basic Bounce Jump Rope

• Reps: 20 seconds
• Rest: 10 seconds
• Set: 1

The first jump rope coaching cue to think about is taking tiny bunny hops, not big jumps into the air.

Your feet should just clear the jump rope as it goes under your feet.

Since you’re a beginner, promise me you’ll be easy on yourself and not get frustrated if you keep messing up the jump rope portion.

Rather than giving up, just jump right back into it and do your best.

After 20 seconds, take a 10 second rest, shake out those wrists, then we move into our first bodyweight exercise: jumping jacks.

Bodyweight Exercise #1: Jumping Jacks

• Reps: 20 seconds
• Rest: 10 seconds
• Set: 1

The reason I choose jumping jacks is because they train the same arm-to-leg timing you need on the jump rope.

Your hands and feet have to fire together.

Nail the rhythm here and it carries straight over to the jump rope.

Plus we’re keeping that heart rate high and burning calories while your wrists recover for the next round.

After 20 seconds of jumping jacks, take your 10 second rest and grab your rope.

Back to the two-foot basic bounce next.

Remember, tiny hops.

Set 2: Two Feet Regular Basic Bounce Jump Rope

• Reps: 20 seconds
• Rest: 10 seconds
• Set: 1

The next jump rope coaching cue is perfecting the rotation of the jump rope.

The rotation is all in the wrists, not moving the arms up and down.

To do this, focus on keeping your arms stationary against your body while you quickly rotate your wrists forward to move the rope up, over, and under your body.

As a beginner, these 1/4 pound weighted ropes from Crossropes are actually easier to time than a light one, and the ropeless version needs even less coordination while still smoking your shoulders.

After 20 seconds of jump rope drop the rope and take a 10 second rest to catch your breath.

Next up we’re going into air squats, which gives your calves a break.

Get ready.

Bodyweight Exercise #2: Air Squats

• Reps: 20 seconds
• Rest: 10 seconds
• Set: 1

Now we drop to air squats and this one’s a gift.

We’re off the calves, giving your lower legs a break from all that jumping, but the heart rate stays up.

Big muscles, big calorie burn.

Knees track out, chest tall, drive through the heels.

This is how you last the full ten minutes.

After 20 seconds, the squats are done.

Rest for 10 seconds and pick up that rope.

Two-foot basic bounce coming up.

Remember to stay on the balls of your feet.

Set 3: Two Feet Regular Basic Bounce Jump Rope

• Reps: 20 seconds
• Rest: 10 seconds
• Set: 1

For set 3, let’s focus on locking in the perfect posture for jump rope.

Depress your shoulders away from your ears.

To do this, keep your shoulder blades pulled back and down.

This helps to keep your chest up, back straight, and actually fires up an isometric contraction in your back muscles.

Once 20 seconds is done take a quick 10 second rest, to reset your feet.

Then we roll into pogo hops, your secret jump rope drill.

Stay loose.

Bodyweight Exercise #3: Pogo Hops

• Reps: 20 seconds
• Rest: 10 seconds
• Set: 1

Next bodyweight exercise are pogo hops.

Don’t sleep on these.

This is secretly a jump rope drill.

Keep your knees soft and bounce off the balls of your feet.

That’s the exact bounce you want on the jump rope.

Beginners often jump too high while jumping rope and gas out.

Master this spring right here, and your next jump rope round gets easier.

Once the 20 second timer is up, take a quick 10 second rest and grab the rope.

Take that same bounce right into your two-foot basic.

Feel how it carries over.

Set 4: Two Feet Regular Basic Bounce Jump Rope

• Reps: 20 seconds
• Rest: 10 seconds
• Set: 1

The jump rope coaching cue I want you to focus on this set is hopping on your toes and the balls of your feet.

This really keeps you bouncy to protect and cushion your knee joints.

After 20 seconds of jump rope, put the rope down and take your 10 second rest here.

Next we flip it to upper body with push ups.

Find your spot on the floor.

Bodyweight Exercise #4: Push Up

• Reps: 20 seconds
• Rest: 10 seconds
• Set: 1

Next up is the push up.

Your legs have been carrying this whole workout, so we flip it and load the chest, shoulders, and arms.

If you need to, complete the push up on knees and control the way down.

No ego.

This keeps it a true full-body session, not just a leg burner.

After 20 seconds, the push ups are done.

Get off the floor and take a 10 second rest, with rope in hand.

Two-foot basic bounce next.

Focus on your posture, tall and tight.

Set 5: Two Feet Regular Basic Bounce Jump Rope

• Reps: 20 seconds
• Rest: 10 seconds
• Set: 1

We’re now on set 5 of 10.

This time I want to focus on keeping both hands in to your sides and parallel to the floor.

Both sides of your body should be symmetrical.

This will ensure a smooth arc with the jump rope.

Once 20 seconds is up, that’s time.

Great set.

Take a 10 second rest to breathe it out.

We’re finishing this round with mountain climbers, so get those hands down and ready.

Bodyweight Exercise #5: Mountain Climbers

Mountain climbers are next.

This movement keeps your core locked, shoulders working, and we’re spiking that heart rate without pounding your calves again.

Drive those knees, keep the hips low.

This is where we burn.

Beginners can get max calorie burn without needing perfect rope skill.

Keep that pace up, you’re almost through.

Once 20 seconds is up, rest for 10, stand up, grab your rope.

Back to the basic bounce.

Shake it out and reset your rhythm.

We’re now half way done the 10 minute workout.

Over the past 5 sets, I’ve shared the basic coaching cues to get better at jumping rope.

So moving into the second half of the workout, try implementing all 5, while picking up the speed.

Nothing changes other than rotating your wrists a little faster.

Repeat The Same Exercises One More Time

After repeating the set 1-5 one more time, that’s 10 minutes, you’re done.

Great work.

You didn’t just survive 10 minutes of jump rope, you built the foundation.

You worked on your bounce, your rhythm, your coordination, and you kept moving the whole way through even on the rounds where the rope tripped you up.

And that’s the point.

Tripping up isn’t failure, it’s part of the process.

Just keep going.

Do this workout a few times a week and I promise you, that basic bounce is going to start feeling automatic.

Once the foundation is there, you can start adding speed, adding variety of jump rope exercises, and turning this into one of the most efficient fat-burning tools you’ve got.

And here’s the deal.

Crossrope Jump Rope Contest Giveaway

I’m giving away a Ropeless Set and a Classic Get Lean Set from today’s video sponsor Crossropes.

I love using this weighted jump rope because they are actually easier to learn because you feel the rope as it moves, and that added weight turns a simple bounce into a serious cardio and strength burner.

To enter, just leave a comment on the YouTube video with a rating from 1-10, with 10 being the best, on how accomplished you feel after that jump rope workout.

Once we hit at least 50 comments, I’m picking a winner, so drop your comment now and let’s get there fast.

Or if you want to get the Crossropes jump rope system right away, I’ve included a 15% off discount link when using coupon code: LiveLean.

If this workout helped you, do me a favor, tap the social media buttons to share this and subscribe to my Live Lean TV YouTube channel for more ways to keep Living Lean, 365 days a year.

Keep Living Lean.