Get Jump Rope Fit! 12 Week Home Workout Program

Perform three rounds of a jump rope workout: one-minute rope intervals, 20-second alternating dumbbell snatches, 20-second alternating forward lunges, and 20-second dumbbell push-ups in a plank, with rests between rounds.

Perform three rounds of jump rope. Alternate one minute of jump rope with 30 seconds of kettlebell swings, goblet squats, and push-ups on the kettlebell, then rest one minute.

Begin week 1 of jump rope fit 12 week program with workout 3: alternating shoulder press, bent-over rows, and burpees with dumbbells, 1 minute jump rope, repeated for three rounds.

Three rounds of a jump rope and dumbbell workout, featuring hammer curls, thrusters, and deadlifts, with 1-minute jump rope blocks, 30-second work sets, and 1-minute rests.

three rounds of a bodyweight jump rope workout with one-minute jump rope intervals and 30-second cross jacks, jump squats, and Playa lunges, followed by a one-minute rest.

Week 2, workout 1 combines one-minute jump rope intervals with 30-second strength moves, including double presses, front and side shoulder raises, and mountain climbers, completed in three rounds.

Week 2 workout #2 runs three rounds of jump rope intervals, alternating one minute of rope with 30 seconds of renegade rows, goblet squats, and burpees, with a minute rest.

Perform a three-round interval workout alternating one-minute jump rope bouts with 30-second dumbbell hang cleans, push presses, and front squats, with a one-minute rest between rounds.

perform three rounds of a home jump rope workout combining 1-minute jump rope intervals with 30-second alternating dumbbell snatches into lunges, 30-second push-ups, and 30-second V-ups, with 1-minute rests.

Perform three rounds of the week 2 workout, cycling one-minute jump rope, a 30-second curl-to-press, burpee deadlifts, and 30-second alternating lunges with dumbbells, with a one-minute rest between rounds.

Run a three-round jump rope circuit. Each round includes 1 minute jump rope, 30 seconds overhead lunges per side, and alternating dumbbell cleans to overhead press, with a 1-minute rest.

Perform three rounds of a full-body jump rope circuit, alternating one minute of jump rope with 30-second dumbbell deadlifts, shoulder presses, and floor presses to train chest, triceps, and cardio.

This week 3 workout from Jump Rope Fit alternates jump rope intervals with renegade rows, alternating step ups, and v ups, performed in three rounds to train core and conditioning.

Complete three rounds of a circuit: 1 minute jump rope, 30 seconds renegade rows, 1 minute jump rope, 30 seconds alternating step ups with one dumbbell, and 30 seconds v-ups.

Complete three rounds of a jump rope circuit: one-minute jump rope, 30-second burpee pull-ups, 30-second alternating dumbbell shoulder presses, and 30-second reverse lunges with dumbbells, resting one minute between rounds.

Four rounds combine one-minute jump rope intervals with 30-second dumbbell cleans, 30-second bicycle crunches, and 30-second alternating dumbbell step ups, with one-minute rests.

Week 4, workout 2 features three five-minute amraps with one-minute rests, starting each round at top, alternating 100 singles or 50 double unders, plus renegade rows, box jumps, and pull-ups.

Complete three rounds of a home workout with two-minute jump rope intervals, 30 seconds of right- and left-arm dumbbell hang snatches, 30 seconds of deadlifts, and one-minute rests between rounds.

Perform a five-minute amrap combining jump rope reps (50 double unders or 100 singles) with dumbbell movements—incline bench press, stiff-leg deadlifts, push-ups, and alternating lunges—for three rounds with one-minute rest.

perform four rounds of the week 4 workout, alternating one-minute jump rope intervals with 30-second dumbbell push presses, bent-over rows, and bodyweight air squats, with a one-minute rest between rounds.

perform a three-round, full-body workout featuring one-minute jump rope intervals, dumbbell bicep curl to overhead shoulder press, goblet squats, weighted sit ups, with one-minute rests.

Perform a five-minute amrap with jump rope, dumbbell deadlifts, dumbbell push-ups, box jumps, and V-ups, repeated for three rounds with one-minute rests between rounds.

Three rounds of jump rope (1 min), dumbbell double press (30s), hanging knee raises (30s), and mountain climbers (30s) with a 1-minute rest between rounds.

Perform a five-minute amrap of 12 alternating dumbbell snatches, 10 alternating forward lunges, 8 burpees, 6 pull-ups, and 30 double unders or 60 singles. Repeat for three rounds with rests.

Perform four rounds of jump rope cardio and strength moves, including one-minute jump rope intervals, 30-second dumbbell bent-over rows, front squats, and shoulder presses, with one-minute rests.

Perform three rounds of a jump rope focused workout, alternating one-minute jump rope intervals with 30-second dumbbell moves (lunge curls, burpee box jumps, deadlifts) and a one-minute rest.

Perform three five-minute amrap rounds combining jump rope (60 basic unders or 30 double unders), six dumbbell double presses, and six pull ups, with one-minute rests between rounds.

Perform three rounds of a jump rope–based workout. Alternate 1 minute jump rope with 30-second dumbbell moves: thrusters, Russian twists, and hammer curls, resting 1 minute between rounds.

Complete week 6, workout 4 of Get Jump Rope Fit: three five-minute amrap rounds with 80 single unders or 40 double unders, plus v-ups, box jumps, push-ups, pull-ups, burpees.

Four rounds of one-minute jump rope intervals interspersed with 30-second dumbbell bench press, alternating dumbbell lunges, and alternating dumbbell curl to shoulder press, with a one-minute rest between rounds.

perform three rounds of a jump rope interval workout featuring kettlebell swings into goblet squats, lateral kettlebell burpees, and sit-ups, with 1-minute rests between rounds.

Perform three five-minute amrap ramps in week 7, workout 2, with 60 single unders (or 30 double unders), eight dumbbell up-downs, eight pull-ups, and eight dumbbell thrusters, repeated for three rounds.

Perform three rounds of jump rope intervals, cycling 1 minute jump rope, 30 seconds of dumbbell ground-to-overhead, 30 seconds dumbbell lunges, and 30 seconds push-ups, with one-minute rest between rounds.

Do a five minute amrap: 100 single unders (or 50 double unders), 20 sit ups, 15 box jumps, 10 dumbbell push presses, 5 burpees, rest one minute between rounds.

Perform four rounds of one minute jump rope intervals, 30-second dumbbell renegade rows, 30-second alternating dumbbell snatches, and 30-second V-ups, with one minute rest between rounds.

Perform three rounds of week 8 workout 1, a jump rope focused session alternating with kettlebell moves, including 30-second swings and overhead lunge snatches, to boost cardio and strength.

Perform three five-minute amraps combining jump rope with dumbbell cleans, push presses, front squats, and push-ups in a plank, starting with 80 single unders or 40 double unders, rests.

Four rounds of alternating jump rope and dumbbell work, including deadlifts, incline bench press, pullovers, and close-grip bench press, with a one-minute rest.

Engage in three five-minute AMRAPs combining jump rope intervals (60 singles or 30 doubles) with alternating dumbbell reverse lunges, renegade rows, and dumbbell shoulder presses, with one-minute rests between rounds.

Begin this week’s three-round workout: alternate one-minute jump rope blocks with 30-second bodyweight intervals of air squats, burpee pull ups, box jumps, and push ups, resting one minute between rounds.

Perform three rounds of a jump rope cardio circuit interleaved with dumbbell snatches into lunges, dumbbell burpees, and alternating dumbbell shoulder presses, with a one-minute rest between rounds.

Guide through a 15-minute jump rope workout with three five-minute amraps: 60 single unders (or 30 double unders), 10 dumbbell clean and jerks, 12 box jumps, and 14 sit ups.

Four rounds of a jump rope circuit, interleaving one minute jump rope with 30 seconds of dumbbell bench press, lunges, push-ups, and bodyweight air squats, with one-minute rest between rounds.

Perform a 5-minute amrap across three cycles of six dumbbell devil presses, 60 single unders or 30 double unders, 12 dumbbell front squats, and six pull-ups, with rest between cycles.

Three rounds of jump rope intervals with kettlebell swings and overhead lunges (right then left), followed by burpees and a one-minute rest in week 9.