top of page

Jump Rope Routines for Midlife Women: A Beginner's Guide to Jumpstarting Your Fitness Journey

Are you seeking a fun, effective way to kickstart your fitness journey? Jump roping isn't just for kids—it's a fantastic way for women in midlife to boost cardiovascular health, improve agility, and have fun while exercising. In this blog, we'll explore a simple yet exhilarating jump rope routine involving two types of ropes: a weighted rope and a PVC cord. Get ready to leap into a healthier you!

1. Understanding the Ropes: Weighted vs. PVC Cord

  • Weighted Rope: A weighted jump rope is ideal for building strength and endurance. The extra weight in the handles provides resistance, making your upper body work harder. This type of rope is excellent for a moderate pace and can significantly enhance muscle tone.

  • PVC Cord: Light and speedy, a PVC jump rope is perfect for increasing your heart rate. It's ideal for faster, high-intensity workouts and helps improve coordination and agility.

2. The 100 Jump Challenge: Boosting Fitness with Variety

  • First Set with a Weighted Rope: Start with 100 jumps using the weighted rope. Focus on maintaining a steady, rhythmic pace. This set is about building strength and endurance, so don't rush. Feel the burn in your arms and shoulders as you keep a consistent rhythm.

  • Second Set with a PVC Cord: Switch to the PVC rope for another 100 jumps. This time, aim for speed and agility. The lightweight nature of the rope allows for a quicker pace, enhancing your cardiovascular health and coordination.

3. Tips for Success and Safety

  • Start Slow: If you're new to jump roping or exercise in general, start slow. You can begin with as few as 20-30 jumps and gradually increase.

  • Wear Proper Footwear: Wear supportive shoes to cushion your joints.

  • Listen to Your Body: Pay attention to how your body feels. Rest if you need to, and stay hydrated.

Embarking on a jump rope routine is an exciting way to enhance your fitness, especially in midlife. By incorporating both a weighted rope and a PVC cord, you can enjoy a diverse workout that targets different aspects of wellness:

  1. Strength, endurance, and agility.

  2. Remember, the key is consistency and enjoying the process.

  3. Embrace each jump as a step toward a healthier, more vibrant you.

Ready to leap? Start your jump rope journey today with a weighted and PVC jump rope. Embrace this simple yet effective workout routine and feel the difference in your fitness journey. Let's jump into a healthier lifestyle together!



Additional Jump Rope Supports:

Free 5 day jump rope challenge:

10 Day Beginner Jump rope workout program (great full body):

Jump 2 Burn- In person Jump Rope Classes

Jump Rope Skills, Prep and Recovery Course


Equipment used:

Make It Fun Freestyle Rope:


Weighted Rope + Mat + Cordless Rope


Join fb Group:

Jump Rope Group For Women (for community and support):


*affiliate links*

Workout Leggings:

(discount: makeitfun15)

Topical Fat Burning Cream

(discount: makeitfun10)


Follow Me




All information provided by Bernadette Henry (Make ItFun Nyc) is general and is furnished only for educational/entertainment purposes only

Bernadette Henry (Make It Fun Nyc) is not engaged in rendering medical or professional services. This is my own personal workout and may not be suited for you. This information is not to be taken in replacement of any medical or other health advice pertaining to any individual specific health or medical condition. Using this information is at your own risk. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Bernadette Henry (Make It Fun Nyc). You agree that the use of the information contained in any content provided by The Bernadette Henry (MakeIt Fun Nyc) is at your own risk. Bernadette Henry (Make It Fun Nyc) is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided.



We participate in affiliate programs which means getting a few pennies if you make a purchase using links provided. This is no cost to you. It is a way for us to earn income and also share with you products we love and think you would love too. We only share first-hand experiences from products we use or have used and know first hand you may love too


53 views0 comments


bottom of page