beginner · 4 weeks · 5 sessions per week
4-Week Habit Builder
Build a repeatable jump-rope routine with five short sessions a week for four weeks. Timed practice days alternate effort and rest; each week ends with a relaxed session. Take breaks whenever you need them.
Week 1: Just Show Up
Session 1 · 5 min · basic bounce
Short and consistent. 4 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
Read before you practise: Find the beat before you chase it →
- Warm up · 50 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 50 sec
Stop jumping. Walk gently and let your breathing settle.
Session 2 · 5 min · basic bounce
Short and consistent. 4 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
Read before you practise: Find the beat before you chase it →
- Warm up · 50 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 50 sec
Stop jumping. Walk gently and let your breathing settle.
Session 3 · 5 min · basic bounce
Short and consistent. 4 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
Read before you practise: Find the beat before you chase it →
- Warm up · 50 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 4: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 50 sec
Stop jumping. Walk gently and let your breathing settle.
Session 4 · 6 min · basic bounce
Short and consistent. 5 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
Read before you practise: Find the beat before you chase it →
- Warm up · 55 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 55 sec
Stop jumping. Walk gently and let your breathing settle.
Session 5 · 6 min · Familiar steps
Easy finish to the week. 6 minutes of relaxed jumping, including a gentle start and finish. Choose familiar steps and pause whenever needed.
- Warm up · 30 sec
Start with relaxed jumping at your own pace. Pause whenever needed.
- Practice · 5 min
Choose familiar steps at a relaxed pace. Take breaks whenever needed.
- Cool down · 30 sec
Ease your pace for the final moments, then stop. You can finish earlier if needed.
Week 2: Same Time, Every Day
Session 1 · 6 min · basic bounce
Short and consistent. 5 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
Read before you practise: Find the beat before you chase it →
- Warm up · 55 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 55 sec
Stop jumping. Walk gently and let your breathing settle.
Session 2 · 6 min · basic bounce
Short and consistent. 5 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
Read before you practise: Find the beat before you chase it →
- Warm up · 55 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 55 sec
Stop jumping. Walk gently and let your breathing settle.
Session 3 · 6 min · basic bounce
Short and consistent. 5 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
Read before you practise: Find the beat before you chase it →
- Warm up · 55 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 5: practise basic bounce at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 55 sec
Stop jumping. Walk gently and let your breathing settle.
Session 4 · 7 min · basic bounce
Short and consistent. 6 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
Read before you practise: Find the beat before you chase it →
- Warm up · 1 min
Begin gently 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 5 · 7 min · Familiar steps
Easy finish to the week. 7 minutes of relaxed jumping, including a gentle start and finish. Choose familiar steps and pause whenever needed.
- Warm up · 30 sec
Start with relaxed jumping at your own pace. Pause whenever needed.
- Practice · 6 min
Choose familiar steps at a relaxed pace. Take breaks whenever needed.
- Cool down · 30 sec
Ease your pace for the final moments, then stop. You can finish earlier if needed.
Week 3: Stack the Days
Session 1 · 7 min · alternate step
Short and consistent. 6 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
- Warm up · 1 min
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 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 · 7 min · alternate step
Short and consistent. 6 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
- Warm up · 1 min
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 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 3 · 7 min · alternate step
Short and consistent. 6 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
- Warm up · 1 min
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 6: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 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 4 · 8 min · alternate step
Short and consistent. 7 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
- Warm up · 1 min 5 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 7: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 7: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 7: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 7: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 7: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 6 of 7: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 7 of 7: practise alternating steps at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min 5 sec
Stop jumping. Walk gently and let your breathing settle.
Session 5 · 8 min · Familiar steps
Easy finish to the week. 8 minutes of relaxed jumping, including a gentle start and finish. Choose familiar steps and pause whenever needed.
- Warm up · 30 sec
Start with relaxed jumping at your own pace. Pause whenever needed.
- Practice · 7 min
Choose familiar steps at a relaxed pace. Take breaks whenever needed.
- Cool down · 30 sec
Ease your pace for the final moments, then stop. You can finish earlier if needed.
Week 4: It's a Habit Now
Session 1 · 8 min · high knees
Short and consistent. 7 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
- Warm up · 1 min 5 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 6 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 7 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min 5 sec
Stop jumping. Walk gently and let your breathing settle.
Session 2 · 8 min · high knees
Short and consistent. 7 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
- Warm up · 1 min 5 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 6 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 7 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min 5 sec
Stop jumping. Walk gently and let your breathing settle.
Session 3 · 8 min · high knees
Short and consistent. 7 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
- Warm up · 1 min 5 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 6 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 7 of 7: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min 5 sec
Stop jumping. Walk gently and let your breathing settle.
Session 4 · 9 min · high knees
Short and consistent. 8 rounds of 30s jump / 20s rest. Choose a pace that you can repeat comfortably, and take breaks whenever needed.
- Warm up · 1 min 10 sec
Begin gently at your own pace. Pause whenever needed.
- Practice · 30 sec
Round 1 of 8: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 2 of 8: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 3 of 8: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 4 of 8: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 5 of 8: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 6 of 8: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 7 of 8: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Practice · 30 sec
Round 8 of 8: practise high knees at your own pace.
- Rest · 20 sec
Rest and breathe. Resume only when comfortable.
- Cool down · 1 min 10 sec
Stop jumping. Walk gently and let your breathing settle.
Session 5 · 9 min · Familiar steps
Easy finish to the week. 9 minutes of relaxed jumping, including a gentle start and finish. Choose familiar steps and pause whenever needed.
- Warm up · 30 sec
Start with relaxed jumping at your own pace. Pause whenever needed.
- Practice · 8 min
Choose familiar steps at a relaxed pace. Take breaks whenever needed.
- Cool down · 30 sec
Ease your pace for the final moments, then stop. You can finish earlier if needed.