Jump Rope Cardio Warmup

First things first, you need a jump rope and a timer for this exercise. I use this weighted jump rope from Amazon.

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For beginners, this warm up should be done in 3 sets until you can work up to completing 5 sets easily.

Cardio Jump Rope Warm Up

1. Free style jump rope for 1 minute. (I prefer doing the boxer step.)

2. 30 second squat

3. Free style jump rope for 1 minute.

4. 30 second alternating toe touches

5. Free style jump rope for 1 minute.

6. 30 second squat.

7. Free style jump rope for 1 minute.

8. 30 second alternating toe touches.

9. 1 minute rest.

Each set is 7 minutes long making this warm up a total of 21-35 minutes, depending on how many sets you are doing. A minimum of 3 sets should be completed.