This 15-Minute Skipping Rope Workout Will Transform Your Arms And Abs

Megan Flemmit |

By Alison Feller, photography courtesy of Amanda Kloots

Prepare to get seriously sweaty.

Think skipping rope is just for CrossFit fanatics or double-dutch-loving kids? No way! Skipping ropes are all the rage on the fitness scene, from boxing to barre studios—and for good reason. “Jumping rope is one of the best ways to burn the most kilojoules, and it tones the entire body as you’re jumping,” says Amanda Kloots, creator of “The Rope” and “The Dance” classes in New York City. “Since becoming an avid jumper, my entire body has completely changed—especially my arms and abs.”

Kloots’ popular skipping rope-based classes focus on some fitness fundamentals: endurance, coordination, and speed. With those powers combined, Kloots guarantees, “this workout will leave you sweating and your muscles burning.”

READ MORE: How To Use The Right Skipping Rope

Before you bounce: “Make sure you’re jumping with your shoulders directly over your hips, and keep your abdominal muscles in tight,” says Kloots. “Squeeze your legs together and tighten your glutes. Keep your elbows right by your waist and bent at 90 degrees, and stay low to the ground. You barely need to jump off the ground.”

Ready to get your Rocky on? Kloots designed this workout just for Women’s Health readers:

Your playlist: Find three songs that are each 3–5 minutes long. DJ’s choice! (Kloots’ recommendations: “Gypsy” by Lady Gaga, “There’s Nothing Holding Me Back” by Shawn Mendes, and “Till I Collapse” by Eminem.)

jumprope-workout_infographic_1(Infographic by Emily Tibero)


Jumping Rope (with feet together)

How to: Keep your legs together, squeezing your glutes and inner thighs. Now tighten your core, lifting your abs, and keeping your elbows at your waist in a bent-arm position as you bring the rope over your head, then under your feet.

Plank Jacks

How to: Start in a plank position, hands under your shoulders and feet next to each other. Jump your feet out to a wide V, then jump them back in again.

READ MORE: These Are The 5 Insane Body Benefits Of Skipping

Jumping Rope with Foot Jacks

How to: While you raise the rope over your head (as you would during a basic jump, jump your feet out so they are slightly more than shoulder-width apart. Without pausing, quickly reverse the movement.

Jumping Rope with High Knees

How to: While doing a basic jump, alternate raising your left and right knee as high as you can.


How to: Stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and slowly lower your body until your right knee is bent to 90 degrees. Push back to the starting position and repeat with your left leg. That’s one rep.

Rope Sprints

How to: Keep your jumps small and your body tight. Go as fast as you can, raising your heart rate and torching kilojoules!

Looking for more ways to get fit with a rope? Here’s 9 ways you can tone your entire body with a rope, plus this skipping workout will help tone and shape your bod.

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