Weighted Jump Rope Workouts

If You want to crank up the intensity…

(In the attached video I’m using the orange 2 lb Weighted Jump Rope)

Jump rope workouts are one of the best forms of cardiovascular and overall conditioning.

The Jump Rope Workouts are one of the best modalities for cardiovascular conditioning and general whole-body strength. If you want to get in ripped quick this is your friend.

The great benefits of regular jump rope – are cardiovascular conditioning, superior explosiveness, increased speed, more strength, and better coordination. Also one of the best tools to improve your lymphatic circulation and bone mineral density. Once you pass the beginner level the weighted jump ropes are a great addition to your exercise arsenal.

Besides the great general benefits of regular jump rope, this weighted version will work your arms, forearms, and shoulders a lot harder compared to the regular one. A great tool to build muscles in the upper body and to develop strength – and endurance in the working muscle groups. You can buy heavy ropes with different weights (1, 2, 3, 4, 5, and 6 lbs) I would recommend starting with either 1 or 2 pounds of heavy ropes in the beginning.

Before you start to train with heavy ropes make sure to practice enough with regular jump rope to have the necessary skills and conditions.

Workout Sample: With the following progression you can build up your heavy jump rope performance. After a few stretching exercises, you can start your jump rope drills. 30sec on – 30sec off x 10 In the beginning do 30 seconds on – 30 rest intervals 5-10 times. 1min on – 30sec rest x 10 Once you can do 10 rounds increase the jumping to 1min with 30-sec rest in 10 rounds. 2min on – 1 min rest x 8 The next step will be doing 2min jumping with 1 min rest periods between. Again reach 10 rounds. 3min on – 1 minute rest x 5 After you can do 10 rounds increase the jumping to 3 minutes no stopping with 1-minute rest between. At this level, you can either increase the time of jumping and/or decrease the rest periods between the rounds. You can do single-leg hops. You can also do the whole drill with a heavier-weighted jump rope! (In the attached video I’m using the orange 2 lb Weighted Jump Rope)