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Jump rope

Jump rope · Endurance 45/15

A progressive session to hold the pace without losing form.

Do it in Tempoora

Free, no account needed. It goes into your library and starts with one tap.

Settle in

3 rounds · 45 s work · 15 s rest

  1. Basic bounceBreathe through your nose and find your cadence.
  2. Boxer stepSave energy by alternating feet.
  3. Basic bounceKeep every jump the same height.

Steady pace

4 rounds · 45 s work · 15 s rest

  1. Boxer stepComfortable, steady cadence.
  2. Basic bounceElbows close to your body.
  3. Boxer stepRelease your shoulders and jaw.
  4. Basic bounceSave energy for the end.

Strong finish

3 rounds · 45 s work · 15 s rest

  1. Fast basic bounceRaise the cadence a little.
  2. Fast boxer stepKeep your feet close to the floor.
  3. Continuous freestyleFinish strong, fluid and controlled.

How to do it with Tempoora

  1. 1

    Tap “Do it in Tempoora” and add it to your library.

  2. 2

    Press play: countdown, then move.

  3. 3

    The app calls out every exercise and every rest with voice and sound.

More Jump rope workouts

Jump rope · 11 min 40 sJump rope · Flow 40/20Technique, rhythm and relaxed flow.Jump rope · 8 min 45 sJump rope · Quick feet 30/15Coordination, agility and footwork changes.Jump rope · 3 min 50 sJump rope · TabataEight 20-second all-out rounds with the rope.

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