Jump Rope Workout Routine vs Jump Rope Protocol

Can't muster the motivation to make it to the gym? Skip it! Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn't take long to reap great rewards. You can burn more than 200 calories in two 10-minute sessions each day (yep... that's 1,000 calories a week)! Jumping rope is also a great way to fit in an effective cardio session when you're on the go—just toss your jump rope in your carry-on! You'll probably feel completely energized after jumping rope too. Try adding our workout routines to your existing strength plan, or do it alone as a cardio workout. What are you waiting for? Hop to it!

Every jump counts. Jump Rope Protocol turns your iPhone and compatible AirPods or Powerbeats into a jump rope training companion. Count your jumps, find your rhythm and follow a workout without keeping track of every round yourself. COUNT WITH YOUR AIRPODS OR POWERBEATS See your jump count, jumps per minute, longest unbroken run and trips during a session. Leave your iPhone on the floor and hear countdowns, rounds and milestones in your headphones. Your music keeps playing and only dips while the voice speaks. On iOS 26 or later, with Apple Health connected, counting goes on with the screen locked and your count stays on the Lock Screen. JUMP WITH YOUR APPLE WATCH Count jumps from your wrist, follow your rounds and feel haptic cues during your session. Apple Watch measures your heart rate and active calories, then saves your workout to Apple Health. TRAIN YOUR WAY Pick from ten formats: HIIT, jump intervals, EMOM, rising EMOM with Death by, pyramids, AMRAP, density, skill drills, max unbroken and Free Jump. Follow the four-week Beginner program, start from a preset, or build your own workouts on number wheels and organize them into programs. You can also ask ChatGPT, Claude or Grok to write a program and open it in the app. PICK YOUR ROPE Keep your ropes and their weights in the app. Guided sessions adjust cadence, volume and rest to the rope in your hands. Workouts you create run as you wrote them. SEE YOUR PROGRESS Every session ends with a report you can share as a story. Compare a workout with last time, follow twelve weeks of trends, chase your personal records and earn 27 badges. Widgets keep your next session and your last twelve weeks on your Home Screen. CONNECT YOUR TRAINING Pair a Bluetooth heart-rate strap such as the Polar H10 for live heart rate and zones. Estimate calories from your weight and time under the rope, in kilograms or pounds. With your permission, the app reads your weight from Apple Health and saves your sessions there as jump rope workouts. Your sessions, ropes, workouts and programs sync through iCloud between your iPhone and iPad. FREE TO COUNT Jump counting, Free Jump, the Beginner program, voice cues, heart-rate support, calories, Apple Health, one rope and 14 days of history are free. Pro is a one-time purchase that unlocks the workout creator and presets, the Intermediate program, your own programs, unlimited ropes, full history with Progress, comparisons with last time and all 27 badges. No subscription or account required. Counting on iPhone requires compatible headphones: AirPods Pro, AirPods (3rd generation or later), AirPods Max, or Beats with head tracking such as Powerbeats Pro 2. Bluetooth heart-rate straps are optional. Available in English and French.