As of: March 9, 2024, 5:05 p.m
By: Alexandra Grauvogl
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Combining jumping rope with bodyweight exercises like squats is an effective workout © IMAGO / Pond5 Images;
IMAGO / Shotshop
Anyone who trains cardio and strength in one workout benefits twice as much.
It's easy to do with our combination workout of jumping rope and bodyweight exercises in less than 25 minutes.
Download training PDF now!
If time for training is short, jumping rope is an ideal way to effectively strengthen the cardiovascular system and muscles and increase calorie consumption in a short time.
With a few rope jumping technique tips, even beginners can quickly get started with the sport.
Our 24-minute workout combines jumping rope with bodyweight exercises, strengthening strength and endurance at the same time.
Calorie consumption, fitness: This is what makes jumping rope so effective as a workout
Jumping rope not only strengthens the cardiovascular system and endurance, but also large muscle chains throughout the body.
The front of the thighs, calves, stomach, back, arms and shoulders are particularly trained.
A study showed that jumping rope for 10 minutes a day can improve cardiovascular performance just as well as jogging for 30 minutes a day.
Depending on factors such as body weight, height, gender, age and jumping intensity, jumping rope can burn around 500 calories in 30 minutes.
If you want to lose weight, you should consider this efficient training in addition to a corresponding change in diet in order to increase the body's output and reach an energy deficit more easily.
24-minute workout for the whole body - the exercises
Jumping rope for 20 to 30 minutes at a time can be quite tiring (physically and mentally).
Our 24-minute full-body workout, which combines classic bodyweight exercises with jumping rope, brings more variety.
In addition to cardio, the muscles throughout the body are increasingly trained - especially legs, buttocks, stomach, back, shoulders and arms.
Bodyweight exercises
are
strength exercises using your own body weight.
In addition to jumping rope and jumping jacks, the following bodyweight exercises are included in the workout:
Leg Raises (leg raises while lying on your back);
Target muscles: stomach
Wall Sits;
Target muscles: front of thigh
Mountain Climbers;
Target muscles: stomach, back and deep core muscles
squats (squats);
Target muscles: front of thigh, back of thigh, buttocks
push-ups (push-ups);
Target muscles: chest, shoulders, arms, torso
Lunges (lunges);
Target muscles: buttocks, front of thighs
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How is the workout structured?
The workout includes two rounds with an identical sequence of exercises.
First you jump rope for 30 seconds, followed by a bodyweight exercise for 30 seconds.
There is then a break of 30 seconds before jumping rope again.
After the 1st round there is a longer break of 90 seconds.
The workout is suitable for every fitness level: beginners can scale up, for example by doing just one round (12 minutes) or slowing down when jumping and doing the exercises.
The ultimate goal should always be to perform the exercise cleanly.
Advanced users can e.g.
B. jump rope quickly, make strength exercises more difficult with additional weights (e.g. squats and lunges) or add a third round.
Try to complete each exercise interval (jumping rope, bodyweight exercise) to the end and also adhere to the rest periods to achieve the maximum training effect.
Do you want to get started? Then download the workout PDF now!
Full Body Workout: Free PDF Download
Register once and for free and enjoy full access to training plans and workouts in the PDF library.
The 24-minute full-body workout with jumping rope and bodyweight exercises awaits you there.
Enjoy the training!
The 24-minute workout combines jumping rope with bodyweight exercises © IMAGO / Depositphotos
Important note:
To prevent pain and injury, warm up before each training session and do a short cool-down afterwards.
Example warm-up: Circling arms, 30 seconds – Circling wrists, 30 seconds – Circling shoulders, 30 seconds.
Example cool-down: 5 minutes of stretching for legs, chest, arms, shoulders and neck
In particular, we recommend that beginners and those returning to sports, but also everyone else, have their fitness for sport checked by a doctor before completing the workout.
If you experience sudden pain or feel ill while performing the exercise, you should stop training immediately and have the symptoms clarified medically.