Good jump roping exercises include timed rope jumping, sliding scale jump roping and jump roping for reps, according to BuiltLean. These workouts are a form of high interval intensity training and burn fat.
During timed rope jumping, the person jumps rope as fast as possible for a set period of time, states BuiltLean. The sliding scale method has the person perform a high set of repetitions, and then perform fewer and fewer until he is fatigued. Jumping rope for reps has the person do a number of repetitions until he hits a certain goal, such as five sets of 200 repetitions until he hits 1,000.