Advanced Jump Rope Program

This is my advanced jump rope workout, I have taught for many years.  The difference with this program compared to the beginner and intermediate jump rope workout, you are moving your feet in and out, forward and backward and etc.  This requires more skill and of course, you burn more calories than jumping in place. Check out this in home exercise routine.


Before you begin, you want to make sure you are not jumping on cement.  You should jump on a hardwood floor or if you are on cement, jump on a yoga mat or thin carpet. Warm-up for 3 to 4 minutes before beginning, like walking in place.* If you have problems with your lower extremities, ask your doctor about doing this program.

Advanced jump rope program

Jump rope for 2 to 3 minutes
Walk in place  30 seconds
Jump rope for 2 to 3 minutes(move your feet back and forth as you jump)
Opposite elbow to knee  30 seconds
Jump rope for 2 to 3 minutes(move your feet in and out as you jump)
Hamstring kicks(heel to butt) for 30 seconds
Jump rope for 2 to 3 minutes(jump side to side)
Step touch(step side to side) for 30 seconds
Jump rope for 2 to 3 minutes(jump forward for 4 and back for 4)
March forward 4 steps & back 4 steps  30 seconds

Repeat 2 or 3 times

3 minutes(walk in place, step touch)


Hamstring stretch

Quad stretch

Calf stretch

Remember do not forget to subscribe, I offer a lot of free workouts and there will more to come. If you have any requests, send me an email.

Beginner jump rope program

Intermediate jump rope program


  1. Thanks for this workout, I have been doing the intermediate jump rope workout for four weeks and I think I can move up now.


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