The Neutral Corner: Jump Rope Exercises to Enhance Your Workout.

Jumping rope as a form of conditioning for boxing go hand in hand but few people understand why we use jumping rope or its importance to the development of certain attributes that need to be developed in the sport. There’s also the misconception that jumping rope is only beneficial for those participating in fight sports.

Let’s start by getting into some of the many benefits to jumping rope.

1. Develops and improves coordination; probably one of the more obvious benefits, jumping rope helps improves the mind-body connection through focusing on the rhythm between the rope speed and foot work.

2. Burns tons of Calories- up to 1500 in a hour to be exact. This one is for those using boxing as a form a conditioning for general fitness. According to 10 minutes of non stop jumping at 120 RPMs provides the same benefits as 30 minutes of jogging.

3. Keeps you on your toes- For boxers the last thing you want is to be “flat footed” jumping rope trains you to stay on the balls of your feet. Boxing is a very reactive sport jumping will help with agility and foot work needed in the ring.

Now that we’ve touched on the benefits of jumping rope here’s some sample workouts to do to keep it interesting in the gym and to help take your conditioning to the next level… GO BE GREAT!


Workout #1

3 Boxing Rounds (3 minutes on 1 minute off) 1st Round- 10 push ups

every fault (missed skip) 2nd Round- 5 jump squats every fault 3rd

Round- 3 burpees every fault


Workout #2

50-rope passes

10-sit ups

40-rope passes

20-sit ups

30-rope passes

30-sit ups

20-rope passes

40-sit ups

10-rope passes

50-sit ups


Workout #3

5 Rounds

100- Rope Passes

1 minute- Elbow Plank

*15 minute time cap.


For more fitness workouts and general tips check out Jeff Hunter’s instagram page @hardwork_hardbody


Check out our selection of jump ropes here:

Use the discount code JUMPROPE to receive 15% off our Everlast jump ropes! Offer is valid through 3/22/2016 and can’t be combined with other offers.


Jeff Hunter
About the Author:

Jeff Hunter. Passion for fitness and results based training is what drives Jeff to share his knowledge with the world. With over 6 years of experience as a personal trainer and strength & conditioning coach, Jeff brings a wide range of practical know-how from his experience with the general population and also elite athletes. Jeff is certified through the National Academy of Sports Medicine and is also a USAW and USA boxing coach. You can find him training out of the Everlast Lab in Hoboken, NJ.