Are you looking for an easy 30 day jumprope workout challenge for beginners? You don’t need a fancy home gym, tricky jump rope tricks, or even tons of time to burn fat from this quick and easy skipping rope workout! Grab your jumprope and start today so you can share your 30 day jump rope challenge before and pictures soon!
Why jump rope?
Jumping rope is one of the most underrated forms of cardio (all the focus tends to be on running, cycling, rowing, and swimming, afterall).
But the fact is that jump rope training has been a staple of fitness for decades.
It’s an effective way to burn fat, build strength, increase agility and coordination – plus it’s a heck of a lot of fun!
Anybody from regular people like you and me to world-class athletes that compete on national and international stages can use skipping rope to stay in shape.
Jumping ropes are super-affordable, you don’t need any bulky equipment to get a great workout, and you can do it just about anywhere, anytime.
The question isn’t “why jump rope?” It’s why NOT jump rope, amirite?
Benefits of jumping rope
There are SO many benefits of jumping rope. Here are just a few:
- Improved cardiovascular health
- Increased calorie burn
- Improved coordination and agility
- Strengthened core muscles
- Increased bone density and joint health
- Reduced risk of injury
RELATED: Check Out This FREE 23-Day Yoga Challenge For Beginners!
The right and wrong way to jump rope
As with any activity, there’s a right and wrong way to jump rope.
First of all, make sure you invest in a good-quality jump rope that is the right length for your height.
Then, practice proper form while jumping – keep your elbows close to your sides, swing the rope with only small wrist movements (not large swings of your arms), and don’t forget to breathe!
Also, make sure you land as softly as possible on the balls of your feet. If you land heavily on flat feet you’ll hurt your knees and that’s no fun!
(Even if you have sensitive knees you may still find success with jumping rope for a short amount of time like in this challenge, if you’re sure to land as gently as possible – trust me I know from first-hand experience!)
How to get the sizing right
Here’s how to make sure you’re holding the jump rope at the right size/length:
- Stand on the rope with both feet
- Pull the handles up to your armpit
- If they go beyond your armpit, shorten the rope or wrap it around your hands a few time to make it the right length
Jump rope surfaces
One last thing to consider is the surface you’ll be jumping on.
(This can make a HUGE difference both in the results you get as well as the impact on your knees!)
Even if you land softly on the ball of your feet, if your surface is too hard like concrete or asphalt it can still put a lot of strain on your joints.
Therefore, for the best results and to protect your knees, jump rope on a rubberized surface like an outdoor track, court, gym floor, or even just a thick yoga mat!
A shock-absorbent surface like this will help you get the most out of your workout while protecting yourself.
Many people find that jumping just about anywhere for a short burst isn’t too big of a deal.
It’s fine to do but if you notice any discomfort make sure you make a change as soon as possible so you don’t injure yourself!
30-Day Jumprope Challenge For Weight Loss
Okay! Now that you know the ins and outs of jumping rope, here’s the 30-day skipping rope challenge that you’ve been waiting for!
It’s intentionally made for beginners but if you find it too challenging, don’t be afraid to go at a slower pace.
And if you need a bit more of a challenge, you can add extra sets so that you feel like you’re working but not tired.
Here we go:
- Days 1-3: 30 seconds of jumping rope, then 30 seconds of rest. Repeat 4x.
- Day 4: REST
- Days 5-7: 35 seconds of jumping rope, then 30 seconds of rest. Repeat 4x.
- Day 8: REST
- Days 9-11: 40 seconds of jumping rope, then 30 seconds of rest. Repeat 4x.
- Day 12: REST
- Days 13-15: 45 seconds of jumping rope, then 30 seconds of rest. Repeat 4x.
- Day 16: REST
- Days 17-19: 50 seconds of jumping rope, then 30 seconds of rest. Repeat 4x.
- Day 20: REST
- Days 21-23: 55 seconds of jumping rope, then 30 seconds of rest. Repeat 4x.
- Day 24: REST
- Days 25-27: 60 seconds of jumping rope, then 30 seconds of rest. Repeat 4x.
- Day 28: REST
- Days 29-30: 60 seconds of jumping rope, then 30 seconds of rest. Repeat 5x.
How to lose the MOST weight with this challenge
Being totally honest, if you’re starting off with ZERO exercise total, if you change nothing else but just add a skipping rope challenge like this to your month, you’ll still lose weight.
I’ve done it before when starting from zero and by the end of the last week, I saw a slight difference.
So, sure if you just do the jump rope challenge alone you can take several weeks to lose a pound or two.
And you may be satisfied with losing a little weight in a long time…
But let’s be honest – you don’t have time or desire to wait, do you?!
Of course not!
Why lose a pound or two in a month when you could lose up to ten pounds in your very first week with The Smoothie Diet!
The Smoothie Diet is a weight loss program that includes all the tools you need to lose weight, from a simple meal plan, tons of quick, easy, delicious smoothie recipes, and step-by-step instructions to walk you through the entire process.
It’s a three-week program but honestly, you will start to lose weight in just two or three days.
ESPECIALLY if you add a simple jumprope challenge to it!!!
After one week you’ll be super happy. And if you make it to two weeks your mind will be completely blown!
If you do even half of the Smoothie Diet and half of the jumprope challenge together, you could potentially reach your ultimate body goal in such a quick time that you’ll think it’s magic.
But it’s not. It’s real weight loss and fat loss that will give you the confidence boost you need.
Check out the smoothie diet right now!
Good luck!
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