beginner · 4 weeks · 3 sessions per week
Jump Start: 4-Week Beginner
Start from zero and build a solid jump-rope foundation in four gentle weeks. Three short sessions a week — perfect if you've never really jumped before.
Week 1: Foundation
Session 1 · 5 min · basic bounce
Learn the basic bounce. Jump 20s / rest 20s × 5. Stay tall, eyes forward, land softly on the balls of your feet.
Read before you practise: Find the beat before you chase it →
- Warm up · 1 min
Begin gently at a comfortable pace. Pause if you need to.
- Practice · 20 sec
Round 1 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 20 sec
Round 2 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 20 sec
Round 3 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 20 sec
Round 4 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 20 sec
Round 5 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 40 sec
Stop jumping. Walk gently and let your breathing settle.
Session 2 · 5 min · basic bounce
Groove the rhythm. 6 rounds of 20s jump / 20s rest. Turn the rope with your wrists, not your arms.
Read before you practise: Find the beat before you chase it →
- Warm up · 30 sec
Begin gently at a comfortable pace. Pause if you need to.
- Practice · 20 sec
Round 1 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 20 sec
Round 2 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 20 sec
Round 3 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 20 sec
Round 4 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 20 sec
Round 5 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 20 sec
Round 6 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 30 sec
Stop jumping. Walk gently and let your breathing settle.
Session 3 · 7 min · basic bounce
Build a little endurance. 5 rounds of 30s jump / 25s rest. Keep your jumps low — barely off the floor.
Read before you practise: Find the beat before you chase it →
- Warm up · 1 min
Begin with easy movement at your own pace; pause whenever needed.
- Practice · 30 sec
Round 1 of 5: practise basic bounce at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 5: practise basic bounce at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 5: practise basic bounce at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 5: practise basic bounce at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 5: practise basic bounce at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min 25 sec
Stop jumping. Walk gently and let your breathing settle.
Week 2: Rhythm
Session 1 · 7 min · basic bounce
Smooth and steady. 6 rounds of 30s jump / 20s rest. Find a pace you could hold a short conversation at.
Read before you practise: Find the beat before you chase it →
- Warm up · 1 min
Begin with easy movement at your own pace; pause whenever needed.
- Practice · 30 sec
Round 1 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 6 of 6: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min
Stop jumping. Walk gently and let your breathing settle.
Session 2 · 8 min · alternate step
Meet the alternate (boxer) step — shift weight foot to foot. Drill it slow, then 5 rounds of 30s / 25s.
- Warm up · 2 min 25 sec
Begin gently, then practise the alternating step slowly before the timed rounds.
- Practice · 30 sec
Round 1 of 5: practise alternating steps at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 5: practise alternating steps at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 5: practise alternating steps at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 5: practise alternating steps at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 5: practise alternating steps at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min
Stop jumping. Walk gently and let your breathing settle.
Session 3 · 8 min · alternate step
Mix basic bounce and alternate step. 6 rounds of 35s / 25s. Relax your shoulders.
- Warm up · 1 min
Begin with easy movement at your own pace; pause whenever needed.
- Practice · 35 sec
Round 1 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 35 sec
Round 2 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 35 sec
Round 3 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 35 sec
Round 4 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 35 sec
Round 5 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Practice · 35 sec
Round 6 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 25 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min
Stop jumping. Walk gently and let your breathing settle.
Week 3: Footwork
Session 1 · 9 min · alternate step
Footwork flow: alternate step for 40s, rest 20s, × 6. Light, quick, quiet landings.
- Warm up · 2 min
Begin with easy movement at your own pace; pause whenever needed.
- Practice · 40 sec
Round 1 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 40 sec
Round 2 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 40 sec
Round 3 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 40 sec
Round 4 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 40 sec
Round 5 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 40 sec
Round 6 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min
Stop jumping. Walk gently and let your breathing settle.
Session 2 · 9 min · high knees
Add high knees for a little lift. 5 rounds of 30s high knees / 30s easy bounce.
- Warm up · 2 min
Begin with easy movement at your own pace; pause whenever needed.
- Practice · 30 sec
Round 1 of 5: practise high knees at your own pace.
- Practice · 30 sec
Return to easy basic bounce. Stop and rest if needed.
- Practice · 30 sec
Round 2 of 5: practise high knees at your own pace.
- Practice · 30 sec
Return to easy basic bounce. Stop and rest if needed.
- Practice · 30 sec
Round 3 of 5: practise high knees at your own pace.
- Practice · 30 sec
Return to easy basic bounce. Stop and rest if needed.
- Practice · 30 sec
Round 4 of 5: practise high knees at your own pace.
- Practice · 30 sec
Return to easy basic bounce. Stop and rest if needed.
- Practice · 30 sec
Round 5 of 5: practise high knees at your own pace.
- Practice · 30 sec
Return to easy basic bounce. Stop and rest if needed.
- Cool down · 2 min
Stop jumping. Walk gently and let your breathing settle.
Session 3 · 10 min · high knees
Combine everything you know. 6 rounds of 40s mixed footwork / 20s rest.
- Warm up · 2 min
Begin with easy movement at your own pace; pause whenever needed.
- Practice · 40 sec
Round 1 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 40 sec
Round 2 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 40 sec
Round 3 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 40 sec
Round 4 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 40 sec
Round 5 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 40 sec
Round 6 of 6: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 2 min
Stop jumping. Walk gently and let your breathing settle.
Week 4: Endurance
Session 1 · 10 min · basic bounce
Longer efforts. 5 rounds of 60s jump / 30s rest. Settle into a rhythm and stay relaxed.
Read before you practise: Find the beat before you chase it →
- Warm up · 1 min
Begin with easy movement at your own pace; pause whenever needed.
- Practice · 1 min
Round 1 of 5: practise basic bounce at your own pace.
- Rest · 30 sec
Rest and breathe. Resume only when comfortable.
- Practice · 1 min
Round 2 of 5: practise basic bounce at your own pace.
- Rest · 30 sec
Rest and breathe. Resume only when comfortable.
- Practice · 1 min
Round 3 of 5: practise basic bounce at your own pace.
- Rest · 30 sec
Rest and breathe. Resume only when comfortable.
- Practice · 1 min
Round 4 of 5: practise basic bounce at your own pace.
- Rest · 30 sec
Rest and breathe. Resume only when comfortable.
- Practice · 1 min
Round 5 of 5: practise basic bounce at your own pace.
- Rest · 30 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min 30 sec
Stop jumping. Walk gently and let your breathing settle.
Session 2 · 11 min · alternate step
Keep moving. 4 rounds of 90s mixed footwork / 45s rest. You've come a long way.
- Warm up · 1 min
Begin with easy movement at your own pace; pause whenever needed.
- Practice · 1 min 30 sec
Round 1 of 4: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 45 sec
Rest and breathe. Resume only when comfortable.
- Practice · 1 min 30 sec
Round 2 of 4: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 45 sec
Rest and breathe. Resume only when comfortable.
- Practice · 1 min 30 sec
Round 3 of 4: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 45 sec
Rest and breathe. Resume only when comfortable.
- Practice · 1 min 30 sec
Round 4 of 4: practise a comfortable mix of steps you have practised at your own pace.
- Rest · 45 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min
Stop jumping. Walk gently and let your breathing settle.
Session 3 · 12 min · Familiar steps
Graduation session! 10 minutes of free jumping — mix every step you've learned. Celebrate finishing the program.
- Warm up · 1 min
Begin gently at a comfortable pace.
- Practice · 10 min
Free jumping: choose steps you have practised. Take breaks whenever needed; the timer does not assess mastery.
- Cool down · 1 min
Stop jumping. Walk gently and let your breathing settle.