You grab your rope, you start skipping, and between the multiple times you smash your shins to bits, you keep muttering to yourself, “A means to an end…” Getting shredded is no easy feat, but with this high-intensity workout, we might be able to get you there!
Get Shredded Jumping Rope Overview
First off, you won’t only be skipping rope. You have to build muscle, burn calories, and do a variety of different exercises to get shredded. Thus, you can’t only do jump rope exercises.
Rope skipping will still make up the base of the workout, predominantly your cardio. Along with jumping rope, you’ll also be doing weight training and the occasional HIIT workout.
- Fitness level: Beginners
- Duration: 12 weeks
- Workouts per week: 4 workouts per week
- Average workout duration: 65 – 75 minutes
- Equipment needed: Full gym
- Goal: Build muscle and lose weight
Shredded with a Jump Rope Workout Schedule & Details
As explained, we’ll focus on burning body fat and building muscle with resistance training.
In order to have an amazing workout every time, do the cardio (jumping rope) after you do the weight training part.
Also, don’t worry about rest times between sets. Instead, wait a bit longer before doing the next set to allow for full recovery — this isn’t cardio, after all…
Day 1 – Upper Body Day
| Movement | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3 | 10, 8, 6 (increase the weight) |
| Overhead Press | 3 | 12, 10, 8 |
| Barbell Rows | 4 | 16, 14, 12, 10 |
| Overhead Press Barbell | 3 | 10 |
| Jumping Rope (Fast, 80%) | 5 | 30 seconds |
| Jumping Rope (Double Unders) | 3 | 20 reps |
| Jumping Rope (Low and Slow, 50%) | 1 | 5 minutes |
* Note: We’ll do the lifting first because there’s a greater risk of injury if you do cardio first.
Day 2 – Lower Body Day
| Movement | Sets | Reps |
|---|---|---|
| Squats | 4 | 12, 10, 8, 6 (increase the weight) |
| Split Squats | 3 | 10, 8, 6 |
| Seated Leg Curls | 4 | 16, 14, 12, 10 |
| Adductors | 4 | 15 |
| Jumping Rope (Low and Slow, 50%) | 2 | 3 minutes |
| Jumping Rope (Double Unders) Superset with 10 Burpees | 3 | 10 double under, 10 burpees, and 10 double unders |
| Jumping Rope (Low and Slow, 50%) | 1 | 5 minutes |
Day 3 – Upper Body 2
| Movement | Sets | Reps |
|---|---|---|
| Weighted Pull-Ups | 4 | 12, 10, 8, 6 (increase the weight) |
| Bench Press | 3 | 10, 8, 8 |
| Dumbbell Rows | 3 | 14, 12, 10 |
| Dumbbell Curl Superset with Dumbbell Overhead Triceps Extensions | 5 | 20 |
| Jumping Rope Round A | 3 | 20-speed skips, 10 double under, 5 burpees, 10 double unders, and 20 side-to-side skips |
| Jumping Rope Round B | 2 | 100 skips, 100-second plank, 50 skips, 50-second side plank |
Day 4 – Lower Body Day 2
| Movement | Sets | Reps |
|---|---|---|
| Leg Press | 4 | 12, 10, 8, 6 (increase the weight) |
| Lying Leg Curls | 3 | 10, 8, 6 |
| Barbell RDLs | 4 | 10, 10, 6, 6 |
| Calf Raises | 4 | 20 |
| Jumping Rope (to break those calves) | 1 | Skip for as long as you can. Don’t skip numbers, and don’t cheat. This is supposed to be low-intensity cardio. |
* Quick note: You may have noticed that there aren’t any bodyweight exercises or a ton of jumping rope exercises. The truth is you only need a wee little bit of cardio, and then your diet is what gets you ripped.
Jump Rope Shredding Diet
So, you finished your workout and now you want to get to eat! But, what do you have to eat to get lean?
Well, the closer the food is to the natural source, generally, the better it is. However, food isn’t necessarily “bad” because it’s processed. Whey protein is processed, and we praise that stuff, so…
That means we have the quality checked, so let’s look at quantity.
Follow these steps:
- Consume 150 – 250 calories less than your maintenance calories, which you can calculate with this handy calculator.
- Consume at least 1.2 grams of protein per pound of body weight.
- Consume at least 0.3 grams of fats per pound of body weight
- Lastly, the remainder of your calories should be eaten as carbohydrates.
And it’s as simple as that! You’ll end up losing 0.5 – 1.0% of your total body weight per week, and once weight loss stops, reduce your calories again by another 150 – 250. You can also use supplements like creatine to help you get shredded, but it’s definitely not necessary.
Pros and Cons of a Jump Rope Workout
| Pros | Cons |
|---|---|
| You’ll get a lot of variety in your workouts | Can be quite hard on your shins |
| Great for cardiovascular health | Inaccessible to very obese folks |
| Builds plyometric strength in the legs | Slight danger of falling |
| Easy to learn | Hard to progress |
Shredded with a Jump Rope Conclusion
The biggest thing you need to take away from all of this is that consistency is the “magic bullet” everyone’s looking for. There’s no “secret” fat loss trick behind doing double unders or jumping rope for 60 minutes every day.
Practice healthy decisions like healthy food, a great sleep schedule, and progressive overload under the bar, and you’ll see the pounds drop off your gut before you even know it.
Fat loss can take some time, depending on how much fat you start with.
For example:
- Person A, starting with 40% body fat, might “cut” for 16 weeks and lose 40 lbs.
- Person B, starting with 12% body fat, might “cut” for 16 weeks and only lose 8 lbs.
The more fat you lose, the harder it gets. This is where a great diet is necessary, and a good diet will no longer cut it. Hehe… cut it… That’s a good pun.
But puns aside, have fun in the process. If you like skipping, make it part of your daily life, stay fit, and watch out for shin splints!
Oh, lastly, learn to rest enough! Most people never rest or sleep enough between sessions, so be sure to prioritize ample rest — or you might end up getting worse…
