Stuck at home during this COVID-19 outbreak? I’ve got you covered. This full-body workout can be done in the safety of your own home and all you need is a jump rope! Dare to jump rope.

Sometimes clients approach me in search of a way to burn calories and melt fat fast without doing the same boring cardio they’ve tried before or following a weightlifting program. And I always have just the thing for them. A jump rope.

This home workout has three difficulty levels. The freestyle skills are the same for each workout but adapted slightly for each difficulty level. but if you’d rather skip straight to the level you want, choose one of the buttons below.

Circuit 1 Speed Step

Speed step is the jump rope equivalent of a brisk jog or sprint. You alterante between a jump on each foot per revolution of the rope. This is scored by counting only the number of times the right foot touches the floor; a score of 30 means you took 60 steps (30 with your right, 30 with your left).

How long? 30 seconds

Remember! Avoid stamping your step, try to be light on your feet instead.

Can’t do speed step? Replace this circuit with single bounces instead.

Need an extra challenge? Jump to music. Try to find a speed that is just a little too fast and push yourself to keep up with the beat!

Circuit 2 The Push Up

A push up… with a jump rope?! What if I can’t do a normal push up?! At first glance, this sounds far too difficult for a home workout but fear not, it’s easier than it sounds. In fact, the technique is more closely resembles a burpee with a jump rope. Watch carefully for the four parts: the squat, the kick-back, the kick-up, and the the pull through. Count how many you’re able to get, by trying to do as few single bounces between each push up.

How long? 30 seconds

Remember! This isn’t a traditional push up. Keep your elbows locked and use your arms as the strong base for the movement.

Need an extra challenge? Try the advanced push up where there’s only three parts: the squat, the kick-back, and the pull through.

Circuit 3 Double Unders

Double unders are a staple in almost every CrossFit workout, and for a good reason. They’re a killer way to burn calories. Double unders are where the rope passes under your feet twice every time you jump. Count how many double unders you’re able to get in a circuit.

How long? 30 seconds

Remember! Go slow, jump high. Jump for the sky and give yourself as much as time as possible to complete each rep.

Can’t do double unders? Leave the rope out of this circuit and do the penguin drill to focus on the technique without compromising on the calorie burning.

Need an extra challenge? Only count your highest unbroken score in each circuit.

Rest for 45 Seconds

Well done, you’ve made it to the end of your first circuit! Now, take a 45 second rest and get ready for round 2.

Now Repeat!

For beginners I recommend starting at three circuits and building up to five circuits. This means the workout will last 5-10 minutes.

For intermediate I recommend starting at five circuits and building up to ten circuits. This means the workout will last 10-20 minutes.

For advanced I recommend starting at ten circuits and building up to fifteen circuits. This means the workout will last 20-30 minutes.

Tracking Progress

There will be three ways to track your progress. Choose whichever you prefer. It’s important that you stick to one method so you can see your progress evolve over time.

For beginners I recommend that gauge your rating of perceived exertion (RPE) - in other words, give yourself a score on how hard you think the circuits were. A score of “1” means you felt like the circuit was easier than lying in bed watching Netflix; a score of “10” means you felt like the circuit was the hardest thing you’ve ever done, close to your absolute limit. The aim here is to always be above a score of “7”.

For intermediate I recommend to record the reps of the freestyle skills you achieve in each circuit. Don’t worry about how many trips you get, as this will become less the more proficent you become. Use your own performance as a benchmark to constantly push yourself to work harder and constantly improve your personal best.

For advanced I recommend to record not only your reps, but also the number of times you trip on the rope during each circuit to encourage you to improve your technique until you can complete the workouts without a single trip.

Dare to Jump Rope

This easy-to-follow high intensity circuit is the perfect home workout. Give it a go and let me know if you feel the burn. Tag me on Instagram or Facebook in your workouts and I’ll share them with everyone. Let’s all pull together during this difficult time. Need any more help with the freestyle skills? Let me know.

#coachchrisathome #daretojumprope

Need a Rope to Get Started?

Learn freestyle skills fastest and easiest with a beaded jump rope. They’re kink-free, heavy-duty and ideal for beginners.