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Advanced Jump Rope Burnout

Push your limits with this intense jump rope and bodyweight circuit — expect serious cardio, coordination challenges, and full-body burn. You'll finish feeling like an absolute machine!

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Created by

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Workout Breakdown

Warm-Up

1

Jump Rope

1 set × 60s

2

Arm Circle

1 set × 30s

3

Hip Circle

1 set × 30s

4

Leg Swing

1 set × 10 reps

5

Inchworm

1 set × 6 reps

Main Workout

4 circuits
1

Double Under - Jump Rope

1 set × 30s

2

Burpee

1 set × 10 reps

4 circuits
1

Jump Rope

1 set × 30s

2

Jump Squat

1 set × 12 reps

4 circuits
1

Jump Rope

1 set × 30s

2

Push-Up

1 set × 15 reps

3

Mountain Climber

1 set × 20s

3 circuits
1

Jump Rope

1 set × 45s

2

V-Up

1 set × 15 reps

Cool Down

1

Jump Rope

1 set × 60s

2

Quad Stretch

1 set × 30s

3

Calf Stretch

1 set × 30s

4

Seated Hamstring Stretch

1 set × 40s

5

Child's Pose

1 set × 45s

6

Chest Opener Stretch

1 set × 30s

Advanced Jump Rope Burnout - Bodyweight Fitness | Bodyweight Fitness