Can't face running or joining a gym? Use this 10-minute jump rope workout to burn calories and boost cardio this winter

Boxers swear by it. CrossFit athletes obsess over it. And Instagram and TikTok feeds are flush with amateurs and influencers learning the ropes—quite literally—of this fun exercise.

I'm talking about skipping. When it comes to return on investment, a jump rope is one of the best purchases you could make if you want to see your fitness levels jump in 2025.

If you can't face running or don't have access to a gym, jump rope is a fun, versatile, travel-friendly and low-cost option I think everyone should add to their workout toolbox.

Just five or 10 minutes will burn a boat-load of calories, boost your cardiovascular fitness, strengthen and stabilize your calves and ankles, and keep you mentally stimulated as you learn new moves and techniques.

But where to start? Personal trainer Winter of Phoenix Nation regularly shares follow-along skipping rope videos on YouTube and this 10-minute routine is ideal for beginners.

10-minute beginner jump rope workout

10 Minute Beginner Jump Rope Workout (Weight Loss) - YouTube

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Rounds 10 Work 40sec Rest 20sec

Alternate rounds of boxer steps with heel-to-toe skipping

In the video, Phoenix Nation's Winter demonstrates two skipping techniques: boxer steps and heel-to-toes. The first involves lightly bouncing from one foot to the other while skipping; the second alternates lightly tapping the heel of one foot on the floor between skips.

While these two techniques will challenge your coordination and are worth mastering, you can also substitute them for basic two-foot bounces. The key is to keep working for the full 40 seconds of each round.

"Jumping rope for 10 minutes is an excellent exercise for beginners because it is low-impact, easy to learn, and incredibly effective at boosting cardiovascular fitness, coordination, and agility," Winter writes in the video caption.

She also recommends repeating this workout 3-5 times per week depending on how quickly you tend to recover from bouts of exercise. When first starting out, err on the side of caution and build up the frequency and intensity of your workouts gradually.

The best jump rope for beginners

While searching for a suitable skipping rope workout to recommend I also spotted a handy tip from jump rope extraordinaire Lauren Flymen, aka @lauren.jumps, on where most beginners go wrong.

Her advice: use a beaded rather than wire rope. "Beaded ropes cut through the air nice and slowly and give you a chance to actually control the rope without the rope controlling you," Flymen shared on Instagram.

Wire ropes, she adds, have their place if you're aiming to max out reps of double unders (passing the rope under your feet twice with each jump, but if you're simply looking to add some speed to your workouts then first master your technique with a beaded rope, then look to progress to a PVC option.

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