Simple Garage Jump Rope Workout

Fed & Fit
Fed & Fit

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This garage jump rope workout is a great workout to do while out of town to help keep you on track with your fitness goals during the holidays!


Today's post is brought to you as a collaboration with my friend Dave Hunt of Crossrope! You may recognize Dave from episode 68 of the Fed & Fit Podcast where we talked about how to loose body fat and gain strength by jumping rope! I personally own one of the Crossrope sets and love it.

The holiday season is coming quick and for many people that means lots of food, lots of travel, and not much time to exercise. You are not alone if you find that the holidays put you out of your typical fitness routine, waiting until the New Year to set a new resolution to take off all the weight you added.

Jumping rope is a convenient, quick, portable way to burn calories in your garage at home. (or even when traveling)

Try the ultimate garage gym jump rope workout. It’s quick and super-effective for calorie burning and full-body toning!

15-Minute Interval Workout

Exercise Pace Time Rest

Jump Rope


Slow 1:00 0:30

Jump Rope


Fast 0:30 0:30

Jump Rope

(try a heavy rope for this interval)



Fast 0:30 1:00

Repeat four times.

Need a rope? Take a look at this light/heavy jump rope combo set

Crossrope Giveaway

TWO of you can WIN a Crossrope “Plus Set” ($128 value)!

Here’s how to enter:

  • Simply leave a comment below telling me your biggest wellness goal in 2017 and where you're writing from.

Two winners will be chosen at random on Monday, December 19th at 12:00 p.m.

More about Dave!

Dave Hunt is a former Navy pilot, competitive track athlete and the creator of the Crossrope jump rope system, which offers progressively heavier ropes to vary the speed and intensity of your rope training. For free workouts and fat-burning tips or to get your hands on a Crossrope Set you can visit


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  1. Katie says:

    My wellness goal is to be less restrictive in both exercise and nutrition. I hail from Wisconsin!

  2. Melissa says:

    To get back into pre-baby shape! ☀️Florida☀️

  3. Allison says:

    I have two goals for 2017: keep my nutrition on track and do 3 unassisted pull-ups! I’m in Virginia 🙂

  4. Jessica says:

    2017 goal – bite the bullet and finally try Crossfit after thinking about trying it for all of 2016. I’m in Ontario, Canada!

  5. Christina says:

    My biggest wellness goal for 2017 is to get serious about focusing on physical exercise. For the past 20 months, I’ve focused on eating better. I discovered and implemented Paleo with fantastic results but I’ve been slow to add in physical exercise! I’m writing from ☀️ Sunny Arizona ☀️! Thanks for the chance!

  6. Jess says:

    Hello! Writing from Boston!
    My biggest wellness goal is to trust my body and trust the universe and believe in myself!

  7. Brooke says:

    My biggest wellness goal(s) are to get an unassisted Pull Up and connect double unders! I’m writing from Missouri!

  8. Rachel Iovan says:

    My goal is literally to do one push-up. I’ve been working at it for too long to not have done a single nose-to-the-floor-elbows-in push-up. I’ve made progress in other areas like my squat and endurance in general but the push-up has eluded me. And it’s a whole body process. It sounds like a small silly goal but it’s a big one for me. No one believes that I can’t do one! It’s getting ridiculous. So 2017 is the year.

  9. Mindy Crawford says:

    My wellness goal for 2017 is to add weekly yoga and meditation to my fitness routine. I am writing from Arvada, Colorado. Happy holidays!

  10. Erin says:

    My biggest wellness goal is to get a new job in 2017. I know it seems strange to put this is the wellness category, but my job has gotten so stressful that I think a change is the best thing I can do for my overall health and well being. Hello from California!

  11. Colleen Geiger says:

    2017 wellness goal — be more mindful when I’m eating and stop eating when I’m full — especially if it’s treats!

  12. Meagan says:

    My goal is to lose 50 pounds. I’m in Ohio.

  13. enjoli says:

    My 2017 goal is to master dubs & this set could totally help! Also to implement a Paleo lifestyle for myself and family. Thanks for the opportunity!!
    Texas gal

  14. Emily says:

    Biggest fitness goal this year is get in a good workout routine and complete beast spartan race . I’m writing from Morton, IL

  15. Lauren says:

    With my wedding next year my goal is to stay healthy and active with exercising throughout all of the planning and up to the big day. I’m from Texas.

  16. Meredith says:

    My wellness goal for 2017 is to finally be able to do a pull-up and to work hard but give myself grace in my nutrition and exercise!

    1. Cassy says:

      Congratulations, Meredith!! You’re one of the winners! Please email me at with your mailing address. XO, Cassy Joy

  17. Meredith says:

    And I’m from Texas!

  18. Jessica Altier says:

    My biggest wellness goal for 2017 is to stop focusing on the number on the scale and instead focus on being healthy and putting high quality food in my body, moving my body, and getting good quality sleep!

  19. Kim Greenberg says:

    My biggest wellness goal for 2017 is to have the strength in my brain match the strength of my heart! ❤️

  20. Victoria says:

    I want to see 199 i have not been below 200 since i was a teenager

  21. Jenica says:

    My biggest wellness goal for 2017 is to listen to my body, get back into more strength training, and not compare myself with what others are doing with their bodies! Writing from Kansas! 🙂

  22. Alfred Guy says:

    My 2017 fitness goal be lighter in weight and to build lean mass to offset the muscle loss due to aging. (I’m 54 next month). Running is not the best for my knees, so I have been doing more rope jumping and kettlebell work.

  23. Alfred Guy says:

    *I’m from Maryland.
    December 15, 2016 at 10:28 am
    My 2017 fitness goal be lighter in weight and to build lean mass to offset the muscle loss due to aging. (I’m 54 next month). Running is not the best for my knees, so I have been doing more rope jumping and kettlebell work.

  24. Cierra Broadhead says:

    My 2017 fitness goal is Consistency. Be on the move daily and just keep going even if I don’t see immediate results. I want to feel healthy and happy in myself- so a mental goal is to stay positive with myself. Celebrate the small accomplishments. Salt Lake City, Utah

  25. Rena says:

    My wellness goal for 2017 is to get back to the gym on Tuesday nights and re-join my workout friends and favorite fitness instructor that I’ve known for 20 years. (My kids have gotten the best of me, time to take back that time!) Cheers from Washington state!

  26. Cindy says:

    I’m writing from Pittsburgh and my biggest wellness goal is to get off my blood pressure medication!

  27. Kelsey Ortlieb says:

    I’ve been saying FOREVER now how I need to get a jump rope! This would be perfect!
    I’m writing from Napa, California and my 2017 wellness goal is to get my stomach issues under control. Figure out what my food triggers are and eliminate them from my diet. It’s going to be tough, but I’m sick of feeling lousy and it’s time to get this figured out. Your inspiration is always such a big help Cassy , you’re such positive ray of sunshine 🙂

  28. Robyn says:

    My goal is simply to take the information I receive from My December Fed and Fit project and make it life- not just a “project” and instill this in my childrens lives as well. 🙂

  29. Lorand says:

    My goal for 2017 is to loose more fat. I want to get under 65 kg. Currently I am at 70kg. I am from Simleu Silvaniei, Romania.

  30. Kim says:

    My 2017 goal is to cook more meals that the whole family loves. I’m located in Pittsburgh Pennsylvania.

  31. Ashley says:

    At 6 months postpartum and 5 months into my fit journey I already see results, and love my lifestyle! I am beyond excited to continue in the new year and one of my wellness goals for 2017 is to be the fittest I’ve ever being and push harder while loving it. Peg boards here I come!

  32. Allison says:

    Hello from beautiful Cleveland, Ohio! My goal this year is to listen to myself when it comes to food AND fitness, and rely less on the copious amounts of advice found on the internet that can be so utterly confusing!! Also, I hope the one muscle I have seen grow in my right bicep has a new friendship soon..preferably with the left bicep.

  33. Tonya Shallenberger says:

    My goal for 2017 is to be active in crossfit 4 days a week, yoga 1-2 times a week. Also, do my miracle morning and focus on affirmations, breathing, Journaling, and reading a motivating book. Eating whole foods and non-inflammatory foods for my body. Feed my body with goodness. I am from Utah!!

  34. Lacie D. Ross says:

    My biggest wellness goal is to quit yo-yo dieting and find my diet balance. I have Hashimoto’s that is in remissions, but I see and feel the differences in my body–both positive and negative–based on my diet intake. I’m writing from Tickfaw, LA!

  35. Meg says:

    My goal is to get to bed before 10pm. From North Carolina.

  36. Lisa says:

    My biggest goal for 2017 is to actually eat Paleo 80% of the time- less cheat days! And get 5 pull ups by the end of 2017!

  37. Amy says:

    My goal is still to get to a full pushup. I feel like progress is so SLOW but what else do I do but keep trying? I’m in Minnesota.

  38. Erica says:

    My wellness goal is to eat at home more and not eat out so much, to cook home cooked meals, and to workout at least 4 times a week. I always put a weight goal to lose a certain amount of weight, but I’m trying to accept my body and just focus on being healthy and fit and hopefully the rest will come!! Good luck everyone!!

  39. Brooke says:

    I’m taking a page out of Melissa Hartwig’s book and making this my #yearofstrongandbendy! I want to get my first strict pullups, and get all of my splits back from when I used to dance!

  40. Mindy Taylor says:

    Biggest Goal for 2017 is to get healthy. Get pack to paleo and stick to it this time. I know I feel 100% better when I do it. This will be the year that I take care of me too instead of just my three kiddos and husband. I am worth it! Battle Ground, WA

  41. Whitney B says:

    My wellness goal is to gain strength and flexibility – I’m saying hi from Portland! 🙂

  42. Chelsey says:

    Move everyday!! Even is it’s a little bit!!

  43. Erin says:

    My biggest goal is balance. I’ve spent many years exercising with the goal of burning calories. This only created an unhealthy relationship with food, and punishing my body for bad choices. I hope to find a place where food is fuel and exercise is joy. Simple balance so I can enjoy my kids and pursue other goals. Astoria, Oregon

  44. Julie says:

    My wellness goal is to reduce body fat percentages and get more sleep.

  45. Jasmine Lip says:

    Want to feel healthier, look healthier and be healthier! Haven’t been exercise for the past 25 years of my life. It’s time to change! From Malaysia 🙂

  46. Vicky says:

    My 2017 fitness/wellness goals…to incorporate more exercise (I’ve gotten so far away from it the last two years) and the most important one is to be my 36 yr old daughter’s cheerleader when she starts Whole 30. She has so much weight to lose and becomes discouraged so easily…I live in Indianapolis!

  47. Pamela says:

    My goals are two continue to heal my gut through diet and finally do double unders intead of singles! I’m in Texas!

  48. Montana says:

    My 2017 Wellness Goal is to (1) figure out where (if any) my food intolerances are so I can strive toward becoming a better version of me (which will hopefully be a better version for those around me like family friends and coworkers!) and (2) in achieving (1) try to recognize progress goals drive more value than my seeking perfection goals (work in progress still!)!

    1. Montana says:

      From Charlotte NC 🙂

  49. Julie T. says:

    I would like to be more consistent with workouts.

  50. Margit Heald says:

    My Wellness goal for 2017 is to continue working on balancing eating healthy without stressing about it. I have made some huge strides in this over the past few months and have never been happier with myself in the gym, out of the gym and even started loving the way I look because my body is doing the things I want it to do. Like lifting heavier weight and fighting through those nasty workouts. Here in Minnesota it is important you are strong enough to push your car out of a snow bank. You just never know when you will go into the ditch in winter:) Thanks for being awesome!

  51. Vanessa D says:

    My biggest goal is 2017 will most definitely be to maintain a fit healthy pregnancy! I am currently halfway through my first trimester, and have done my best to keep up with my workouts! Although challenging at times to push through the extreme fatigue and exhaustion, maintaining a healthy exercise routine is my goal! My husband and I are currently living in San Luis Obispo, CA!

    1. Cassy says:

      Congratulations, Vanessa! You’re one of the winners! Please email me at with your mailing address. XO, Cassy Joy

  52. My goal is to cook at home for my family more and incorporate more exercise into family time.

  53. Sam says:

    To run a 5K is less than 20:00! From Georgia : )

  54. Carly says:

    Hi! I’m from Rochester NY and my biggest wellness goal is to start journaling in 2017! I want to journal my eating and exercise routines and also my thoughts and stressors each day in hopes to lessen my anxiety. I was inspired to journal by the fed and fit project!

  55. Brooke Waters says:

    My biggest wellness goal is to make a full commitment to a more paleo centric lifestyle to really achieve my better body goals. I have had a consistent workout routine for 8 months with very slow progress and I know it’s my eating that’s holding me back. I am writing from New Orleans, LA ❤️️

  56. Jenna Schoenbachler says:

    Hi There! I am writing from Olympia WA! My biggest fitness goals for 2017 is to exercise with compassion. Meaning, listening to my body is so important. I’ve pushed myself too far more than once. With that said, jump roping would be something very new to me! Yay!

  57. Melissa says:

    In 2017, my fantasy goal is a muscle up; my daily goal is to continue managing autoimmune symptoms thru nutrition…all while planning my escape from Northern Illinois to a more humane climate!

  58. Rachel S. says:

    My wellness goal for 2017 is to run my very first 5k. From California.

  59. Trish Duran says:

    I’m getting married in April, going to a destination wedding in Mexico in July, and am a bridesmaid in two weddings in the fall, so my wellness goal is to incorporate more clean eating and exercise into my everyday routine so I look and feel my best! I’ll definitely need the extra energy! I’m a fellow Lonestar State resident writing from Beaumont, Texas. I moved here in July from St. Louis, Missouri.

  60. Ryan says:

    Goal for 2017 is to get down to my set goal weight once and for all! From sub zero cold Chicago!

  61. Alex Bacon says:

    Hello from Seattle! My fitness goal for 2017 is to eat out less and be active at least 3x a week.

  62. Erik Gaines says:

    GoOd MoRnInG!!

    I have the yellow rope of fury from Crossrope but I don’t have the first generation handles where can I get them from??