Get Fit Faster With This Weighted Jump Rope Workout (+ Jump Rope Giveaway!)

Krista Stryker
5 min readMay 17, 2017


I have a confession to make: despite knowing what a great addition they can be to every athlete’s workout regimen, I’d never worked out with a weighted jump rope before a couple of weeks ago.

Sure, I knew that many people swear by them to add an extra boost to any workout, but for some reason I just never got around to trying them. I was so used to buying those $5 jump ropes at my nearest sporting goods store, and never really thought to try anything different. But the problem with these cheap jump ropes is that while they’re super affordable, they also don’t last very long — meaning they tend to break at the most inconvenient times (for me, this is usually when I”m traveling and can’t replace them for weeks).

Recently I got a chance to try out some Crossrope weighted jump ropes, and I have to admit I’m pretty sold on the weighted jump rope concept.

Here’s what I like about them:

  • They pack more into every workout. Those high knees and single unders just got way tougher.
  • They’ll make you stronger and fitter in less time — our #1 goal here.
  • The Crossrope ropes have interchangeable handles (!). This means you can have different weights of jump ropes, but need only one pair of handles. This is a serious game changer!

Want to try them out for yourself? We have a giveaway where you can win a Crossrope Plus Set (see details at the end of this post)!

Get Fit With This Weighted Jump Rope Workout

Ready to give it a shot? This weighted jump rope workout will get you out of breath and your muscles burning in no time!

And as always, if you don’t currently have a weighted jump rope, don’t use that as an excuse not to do this workout. You can still do this workout with a regular jump rope (or even no jump rope at all, just pretend you have one), although a weighted jump rope will really take it to the next level.

Here’s what you need to do: Set an interval timer for 18 rounds of :10 and :30 intervals. Rest on the :10 intervals, then work as hard as you possibly can on the :30 ones. Go through these exercises:

1. Single unders
2. Push up hops
3. High knees w/ jump rope
4. Squat step ups
5. Burpee lateral jumps
6. V up tuck combo

Work hard, and have fun!

Exercise Descriptions

Single Unders

How to do it: Hold a jump rope with both hands and make sure the rope is behind you.

Jump up as you swing the jump rope under you.

Keep your arms close to you and core tight as you continue to jump.

Push Up Hops

How to do it: Get into a push up position with your shoulders directly over your hands as you engage your core and squeeze your butt.

Bend your elbows and knees slightly, then push up explosively so that your hands and feet leave the ground simultaneously.

Land back in the starting position, then repeat, aiming to link the hops together rather than resting in between each one.

High Knees W/ Jump Rope

How to do it: Stand in place with your feet hip-width apart.

Drive your right knee toward your chest and quickly lower to the ground.

Follow with your left knee.

Continue alternating knees, working as fast as humanly possible.

Squat Step Ups

How to do it: Stand in front of a plyo box, bench, or elevated surface.

Step up onto the surface with one leg, following with the other leg.

Step back down, then immediately squat down.

Repeat starting with the other leg.

Burpee Lateral Jumps

How to do it: Stand up straight.

Drop down and do a burpee and instead of the jump up, jump as far to you can to one side.

Immediately do another burpee then jump back to the starting position.

V Up Tuck Combo

How to do it: Lie on your back, engage your core and reach your hands towards your feet.

Keeping your core tight, tuck your knees in towards your chest.

Straighten your legs as you reach your hands above your head, keeping a hollow body position.

Raise your arms and legs towards each other, keeping them as straight as possible and aiming to touch your feet with your hands.

Lower down and repeat the sequence.

Crossrope Giveaway Details!

We’re really excited to be teaming up with Crossrope for a super cool giveaway!

We’ll be giving away a Crossrope Plus set that includes four (!) awesome ropes, including 1/4 lb Agility Rope, 1/2 lb Energy Rope, one lb Intensity Rope, and two lb Fury Rope, plus the Rugged Handles.

This is an awesome set that will last you a super long time and provide tons of variety to your workouts.

Here’s what you need to do to enter:

  • Do today’s weighted jump rope workout and work as hard as you possibly can. If you don’t have a weighted jump rope yet you can use a regular one, or as mentioned above do the workout with no jump rope at all.
  • Take a photo or video of yourself doing the workout and tag #12minuteathlete and #crossrope on Instagram.
  • We’ll announce the winner on Tuesday, May 23nd!

Good luck you guys and work hard!



Krista Stryker

Performance coach, writer, and athlete. I write about how you can experience personal transformation through movement and exercise.