Jumping rope can get you in shape fast but it can be a tough workout and hard on your body. If you are a beginner, here is a program that can get you started and won't wreck your joints. A good jump rope can cost you less than $15 so this is another inexpensive workout.


Preparation
Before you begin, you want to make sure you are not jumping on cement. You should jump on a hardwood floor or if you are on cement, jump on a yoga mat or thin carpet. Warm-up for 3 to 4 minutes before beginning, like walking in place.

* If you have problems with your lower extremities, ask your doctor about doing this program.


Beginner jump rope program
Jump rope for 30 to 45 seconds
Walk in place 1 minute
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Jump rope for 30 to 45 seconds
Opposite elbow to knee 1 minute
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Jump rope for 30 to 45 seconds
Hamstring kicks(heel to butt(bum) 1 minute
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Jump rope for 30 to 45 seconds
Step touch(step side to side) 1 minute
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Jump rope for 30 to 45 seconds
March forward 4 steps & back 4 steps 1 minute
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Repeat 2 or 3 times

Cool-down
3 minutes(walk in place, step touch)

Stretch
Get the pictures from the article.
http://thefrugalexerciser..com/2012/10/jump-rope-fitness-beginner-level.html

I did this workout today and I think beginners should rest for 2 minutes between each cycle or circuit.