Jump Rope Cardio Beginners #4



I'm getting really excited for you guys, because you're now able to do at least 10 basic jumps in a row (if you've been following this series and doing your daily homework) and today you'll learn how to do high knees. This is great, because now we can have more fun and really raise up our heart rate rope jumping. This workout is also full of great lower body cardio exercises that will get you out of breath and help you burn tons of calories. I was sweating like crazy by the end of the routine and felt like I got a great workout... [more]

This post requires a ZGYM Membership to view.

Please login to your account or purchase a ZGYM Subscription to view the complete post.

Join ZGYM Today!

Fitness. Simplified.

Get in the best shape of your life.

In just 20 minutes a day.


Become a ZGYM member to get access to even more, premium, specialized workouts, recipes, workout schedules, and Zuzka's Food Journal by joining ZGYM.

More Info


26 comments on “Jump Rope Cardio Beginners #4”

  1. private avatar image

    Private  |  Regina, Saskatchewan, Canada

    Loved this workout, I managed to do high knees for the first time today. Very pleased.

    I’m so sad zuzka. Ive been told I should think about an implanted defibrillator… I’m worried about range of movement in my shoulder afterwards, so I need to improve my skipping as I’m not sure what excersises I will be able to do moving forward.

    I’m very healthy and fit, but have something called hypertrophic cardiomyopathy which can cause sudden death which is why it has been recommended… to reduce my small risk

  2. private avatar image

    Private  |  Boston, MA, United States

    I wouldn’t mind learning to count to 10 in Czech…bonusπŸ˜œπŸ€“

    • private avatar image

      Private  |  GA, United States

      Same!!! I adore languages of all types…there’s something so beautiful in the variety!! πŸ˜€

  3. private avatar image

    Private  | 

    I bought the same jump rope you have and WOW does it sting when you mess up! I have welts on my butt!
    Pushed through the pain and finished!

  4. private avatar image

    Private  | 

    Even though that was a beginner workout I did find it challenging. I could only do three at a time when we did the one legged squats. It was a challenge to bring my butt all the way down and then come up. My jump rope skills are improving. I’m not ‘whipping’ myself so often. πŸ™‚

  5. private avatar image

    Private  | 

    Nice workout jump rope and body weight exercises. Wondering if there are any videos demonstrating technique for rockets and other advanced jump rope skills. I think this workout could be used to practice those skills as well, subbing rockets for high knees.

  6. private avatar image

    Private  |  Curitiba, Parana, Brazil

    Hi Zu and friends…I did a JR workout of 20:34 with many styles. I did not do the bodyweight exercises because that was enough for the day but I will start including it once I finish the JR challenge next week. See you all and take care.

  7. private avatar image

    Private  |  GA, United States

    I’m not a jump rope beginner, but I did this one today, swapping out the jumps with the ones that I have a harder time with (*cough*…double-unders! πŸ˜‰ And adding in the rockets because I find those SO FUN!) Even though the series is for getting basic skills down, I’ve found this series super helpful — it’s SO easy to swap out any jump! (Ha, I only wish I had thought of that at the beginning of the series…it wasn’t until #3 that it occured to me! Durrr! I’ll have to go back to the beginning. πŸ˜‰ ) I’ve found myself getting better and better at the double-unders! Yayyyy! Thank you, Zuzka! You’re awesome! πŸ˜€

  8. private avatar image

    Private  |  Hanford, CA, USA

    Really good workout! I almost skipped this one because I can jumprope fairly well. But it kicked my butt. I practiced double unders during the practice session. I was sweating so hard my jumprope almost slipped out of my hands! Thank you, Zu!

  9. private avatar image

    Private  |  Santiago, Chile

    Hi everyone, I did this workout today as I had the flu last week… I’m a jump rope beginner so thank you so much Zuzka for teaching us the high knees today! I must say I suck, hahahaha! But I’ll do my daily homework until I can catch up with you guys. I’m sweating heavily, it was a great cardio workout!

    PS: I love your outfit! Can you share with us where you got it, please?

  10. private avatar image

    Private  |  Taichung, Taiwan

    It was so nice to hear my own language! πŸ™‚ I’m not a JR beginner, but I love these workouts anyway, I always modify the exercises with jump rope to advanced versions (like DBU, jump rope jacks or 100 reps of high knees instead of one set of 10 jumps etc.), so I get a pretty nice cardio workout from it. πŸ™‚

Add a comment

Note: You must be logged in to add a comment. Please log in, or register for a free account.

New to ZuzkaLight.com?

Become a ZGYM Member and get in the best shape of your life!

More Info

Already a member?

Registering for a free account will allow you to: comment on articles, add your own profile picture, get notifications when another member replies to one of your comments, and add workouts to your own personal favorites list.

All fields are required.