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Jump Rope Bodyweight Workout That Actually Works

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I just tried this jump rope bodyweight workout, and I really loved it!

Jump Rope Bodyweight Workout (1)

For those of you that have never used a jump rope for fitness, you really need to start.

Not only is it a really good cardio workout, but it’s good for feet movement, mental sharpness, hand-eye coordination and more.

For more information about jumping rope, check out this article!

I just got out the old jump rope again this morning and did a sweet 20 minute jump rope bodyweight workout.

It consisted of only 4 bodyweight exercises:

  1. Jumping rope
  2. Push ups
  3. Weighted Russian twists
  4. Body squats

I have been jumping rope for quite some time now, and am at that level where I can really vary how I jump rope!

The beginning is the most difficult, but it’s a skill which is really fun to learn.

Practice makes perfect, and pretty soon you’ll look like a young Mike Tyson with his rope!

20 Minute Jump Rope Bodyweight Workout

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Keep reading for this really simple and effective jump rope workout.

Like I said before, it’s just 4 bodyweight movements.

Easy and fun!

The Jump Rope Bodyweight Workout

Exercises: Jump rope, push ups, Russian twists and body squats.

Below I have put together quick instructional videos to make sure your form is correct.

Jump rope:

Push ups:

Body squats:

Russian twists:

The entire workout should take you no longer than 20 minutes.

What you’ll need: A jump rope, your bodyweight, enough floor space to fit the length of your body and to be able to swing a jump rope. If you have an exercise mat then you can use one, but it isn’t necessary.

What you’ll do: It’s 5 sets only. Each set is exactly same and consists of 2 and a half minutes jumping rope, 35 push ups, 50 Russian twists and 15 body squats. For Russian twists, I used a 10 pound weight which I held with my hands. If this is too much, then do it without any weight.

Jump Rope Bodyweight Workout 222

Take a 30 – 60 second rest in between sets, depending on your fitness level.


Incorporating a jump rope into a bodyweight workout is epic.

It’ll get you fit, in shape and it’s a skill which you can constantly improve. Meaning it’s good for your mind!