Jump Rope

12-week starter plan

Short sessions on alternate days.

1. Week 13 sessions: 4 rounds of 30 seconds skipping with 30 seconds rest
2. Week 23 sessions: 5 rounds of 33 seconds skipping with 30 seconds rest
3. Week 33 sessions: 6 rounds of 36 seconds skipping with 30 seconds rest
4. Week 43 sessions: 6 rounds of 36 seconds skipping with 30 seconds rest
5. Week 53 sessions: 7 rounds of 39 seconds skipping with 30 seconds rest
6. Week 63 sessions: 8 rounds of 42 seconds skipping with 30 seconds rest
7. Week 73 sessions: 9 rounds of 45 seconds skipping with 30 seconds rest
8. Week 83 sessions: 9 rounds of 45 seconds skipping with 30 seconds rest
9. Week 93 sessions: 10 rounds of 48 seconds skipping with 30 seconds rest
10. Week 103 sessions: 11 rounds of 51 seconds skipping with 30 seconds rest
11. Week 113 sessions: 12 rounds of 54 seconds skipping with 30 seconds rest
12. Week 123 sessions: 12 rounds of 54 seconds skipping with 30 seconds rest

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 11 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Low Approximate UK prices.

• A skipping rope (about £5 to £15)
• Supportive trainers
• A forgiving surface

Frequently asked questions