WORKOUT TIMERS
Jump rope timer
Skipping intervals from your first 30 seconds to 3-minute rounds, and how to time them
Jumping rope is one of the simplest ways to do intervals: a rope, a little space and a timer. Counting jumps gets old fast, so most people jump for time instead, with short rests between rounds.
Workouts by level
| Level | Work | Rest | Rounds |
|---|---|---|---|
| Starting out | 20 s | 40 s | 8 |
| Getting fitter | 30 s | 30 s | 10 |
| Tabata | 20 s | 10 s | 8 |
| Boxing style | 3 min | 1 min | 3 to 5 |
How to set it up in Cero
- Create a new simple timer.
- Set high intensity to your jumping time and low intensity to your rest.
- Set the number of rounds as sets, with a short warm-up.
- Pick a voice cue or a clear sound for each change, so you never have to look down mid-jump.
Mix up your jumps
- Basic bounce: both feet, small jumps, wrists doing the work.
- Alternate foot step: like jogging on the spot.
- High knees: harder, good for the last rounds.
- Double unders: the rope passes twice per jump. Try a few in each round once the basics feel easy.
In the advanced timer, give each round its own interval named after the jump, so Cero tells you which one is next.
Free toolTry a jump rope timer nowSet 30/30 × 10 in your browser, free.YOUR NEXT SESSION STARTS HERE
Bring the effort.
We’ll keep the time.
Cero is free to download for iPhone, iPad and Apple Watch.
Download Cero
Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.