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Jump Rope Workout Tutorial for Beginners


Jump Rope Workout Tutorial for Beginners

Jump Rope Workout Tutorial for Beginners

Here is everything you need to get started with a jump rope. From double hops, to single hops and how to incorporate tabata training for best results. This jump rope workout tutorial for beginners will help with fat loss, conditioning and revealing those abs.

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More Elliptical Workouts:

You can download a printable version of this workout along with the mp3 for motivation here:

This is a basic 30 minute elliptical workout based on the 30-20-10 rest pyramid (that I invented). It’s very intense but that’s what you need if you want to lose weight REAL FAST and keep it off for good!

If you do not have e an elliptical then just follow along with this workout on your treadmill, bike, glider or etc OR… you can even do it while running in place, jump rope or jumping jacks.

QUICK TIP: wear a weight vest or add 10% of your body weight to lose weight EVEN faster with this elliptical workout so for example… If you weigh 200 pounds then wear a 20 pound weight vest or use a book bag filled with weights because the more you weight = the more calories you will burn.

Here’s the full workout laid out for you…

Go all out on the elliptical for 30 seconds
*****REST 30 seconds
Go all out on the elliptical for 30 seconds
*****REST 20 seconds
Go all out on the elliptical for 30 seconds
*****REST 10 seconds
Go all out on the elliptical for 30 seconds
*****REST 10 seconds
Go all out on the elliptical for 30 seconds
*****REST 20 seconds
Go all out on the elliptical for 30 seconds
*****REST 30 seconds
Go all out on the elliptical for 30 seconds
*****REST UP TO 1 Minute and repeat 1-to-3 times

Each set last 5 ½ minutes so do at least 2 sets for a 13 minute workout and as you get in shape do 3+ sets and as for losing 10 pounds ASAP…

Do this 30 minute workout 2 times a day (morning & evening) 3-to-4 days a week along with doing the diet at or simply go here:

And NO. you don’t have to use any resistance level but in the workout you see me doing the resistance is set on the basic 3 (out of 10) but whatever resistance level you use I recommend that you don’t set it too high and not to set it so low that you can’t control how fast your legs move.

I’m also going at least 200 SPM (strides per minute) the entire workout which is about 80% of my max speed of 250-to-275 SPM but in the elliptical workout above I think was always over at least 220 SPM for the entire workout.

To get the best elliptical workout you can you want to do the same thing and stay at or over 80% of your max SPM the entire workout. TO get your max SPM just go all out as fast as you can for 15 seconds on the elliptical and then take that number and multiply it by .8

For example if your max SPM is 150 then 120 would be 80% and you want to stay over that the whole workout.

See my other elliptical workout here:

More Elliptical Workouts:
10 minute Elliptical Workout:

32 minute, 747 calorie burning Elliptical Workout:

Jay-z Elliptical workout:

You can download a printable version of this workout along with the mp3 for motivation here:

I’m Adrian Bryant & I’m the guy who created to help you look good naked. See the people I’ve already helped look good naked here:




  1. Marisa G

    May 15, 2017 at 3:42 am

    I'm sweating buckets!!! Great workout! Right about the time I saw I wasn't getting the distance and calories burned I normally get, you said 'it's not about that, it's about the intensity'. Thank you for that and I agree because right now my body is saying 'way better workout than the usual, thank you!' I'll be hanging with this video and using your weight loss plan for the next week. My weight loss emergency is winning my DietBet game next Sunday!

  2. Kesha Allen

    May 15, 2017 at 4:40 am

    Adrian should do it every other day 2x a day? or can i do it 4 days in a row 2x a day with 3 days off? I have been doing the work out. for almost 2 weeks and the scale is not moving, but i feel alot better.

  3. Yaahboi52

    May 15, 2017 at 5:29 am

    I was going to stop right after the 4th set until you said "don't quit like those other people after their 4th set" made me more motivated! Thanks you this workout was a burner and I glad I got that bonus🙌🏾

  4. Gavin Young

    May 15, 2017 at 6:19 am

    Should we do this on a fairly low resistance level to be able to push really fast like you do?

  5. nutella / نوتيله

    May 15, 2017 at 7:02 am

    I don't lie I just do it and I'm nine years old

  6. Gavin Young

    May 15, 2017 at 7:38 am

    Surely you are better off doing this on eliptical machine that uses you arms as well to burn more fat? Or is that not necessary?

  7. sandy rios

    May 15, 2017 at 8:16 am

    Wow just wow, thank you so much for this motivational video. I just started working out and this video right here motivates the hell out of me when I'm on the elliptical, again thank you for this awesome video!!!

  8. GreenTea

    May 15, 2017 at 8:50 am

    How come no one talking about how sore you'll be after the first time you do this workout? Did this workout on Thursday, it's now Saturday and I can't go a flight of stairs.

    Granted I was doing 16 mph during each burst

  9. Paula Valencia

    May 15, 2017 at 9:47 am

    I am going to start doing this

  10. beckychave

    May 15, 2017 at 10:30 am

    oh my goodness! this is my second time working out with this video. first time I made it up to about 6 minutes in. and I was tired optimistic but tired. today because my kids cooperated lol I pulled through the whole thing! I want to say I'm dead tired and exhausted but I actually feel really good! I'm very much looking forward to continuing with this video and helping me be more healthy.

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