AI-Generated Workouts
I asked ChatGTP to create some beginner jump rope workouts. Did it deliver?
When runners lace up their shoes and leave the house to go for a run, they usually have an idea of what their route is; they follow a plan or a path. The same applies to bikers, cross-country skiers, and even Rollerbladers. And while you could very easily pick up a jump rope and start jumping, having a plan to follow is much more fun and effective.
The good news is that it’s pretty easy to find a jump rope workout for any level of endurance online, either for free or for a fee. Or you could make one up yourself.
I like following a specific jump rope workout for a few reasons: first, it gives me a start and a finish to my workout - I know how long each workout is before I start, which is critical for me mentally. In addition, following a specific workout provides structure to my workout and keeps me focused.
And while I use different programs and apps for my workouts, I could very easily create my own. Or, I could ask ChatGPT to help me.
So that’s what I did.
I asked it to help me create a few different workouts with a few different parameters. Are any of them perfect? No, but many will do.
ChatGPT Workout 1
I asked ChatGPT to help create a beginner’s jump rope workout. I told it I wanted three 9-minute sets, with a minute of rest between each set. The shortest jump rope time in any given set should be 20 seconds, and the longest should be 1 minute. I also asked to alternate between jumping rope and bodyweight exercises within each set, with the bodyweight exercises focusing on the upper and lower body. Here’s what it delivered:
Set 1: Warm-up (9 minutes)
Jump Rope (1 minute): Start with a 1-minute jump rope session as a warm-up. Jump at a moderate pace, focusing on maintaining good form.
Bodyweight Squats (1 minute): Perform bodyweight squats for 1 minute. Stand with your feet shoulder-width apart, lower your body by bending your knees and hips, then return to the starting position.
Jump Rope (30 seconds): Jump rope for 30 seconds at a slightly faster pace than the warm-up.
Push-Ups (1 minute): Transition to push-ups for 1 minute. Perform them on your knees if needed.
Jump Rope (30 seconds): Jump rope for another 30 seconds.
Plank (1 minute): Finish this set with a 1-minute plank. Maintain a straight line from head to heels in a push-up position.
Rest (1 minute): Take a 1-minute break to catch your breath and prepare for the next set.
Set 2: Cardio and Upper Body (9 minutes)
Jump Rope (45 seconds): Jump rope for 45 seconds, increasing your intensity.
Bodyweight Lunges (1 minute): Perform alternating forward lunges for 1 minute. Take a step forward with one leg, lower your body, and return to the starting position. Alternate legs.
Jump Rope (40 seconds): Jump rope for 40 seconds.
Push-Ups (45 seconds): Do push-ups for 45 seconds.
Jump Rope (40 seconds): Jump rope for 40 seconds.
Plank (45 seconds): Hold a plank for 45 seconds.
Rest (1 minute): Take a 1-minute break before moving on to the final set.
Set 3: Cardio and Lower Body (9 minutes)
Jump Rope (1 minute): Jump rope for 1 minute, giving it your all.
Bodyweight Step-Ups (1 minute): Find a sturdy surface or bench and perform step-ups for 1 minute. Step up and down with one leg at a time.
Jump Rope (30 seconds): Jump rope for 30 seconds.
Bodyweight Glute Bridges (1 minute): Lie on your back and perform glute bridges for 1 minute. Lift your hips toward the ceiling.
Jump Rope (30 seconds): Jump rope for 30 seconds.
Plank (1 minute): Finish the workout with a final 1-minute plank.
Cool Down (2 minutes): Spend the remaining 2 minutes doing some gentle stretching exercises to cool down and improve flexibility.
Honestly, this seems a bit advanced for a beginner, and I realized there was no rest time in between reps, so I tweaked my request a bit.
ChatGPT Workout 2
I told ChatGPT that I wanted a calorie-burning, 20-minute jump rope workout designed for beginners. I also said I wanted breaks between the reps and sets. Finally, I asked for some time to warm up and cool down. Here’s what it came up with:
Warm-up (2 minutes)
Jump Rope (1 minute): Start with 1 minute of light and easy jumping to warm up your body.
Arm Circles and Leg Swings (1 minute): Stand with your feet shoulder-width apart. Do arm circles (30 seconds forward, 30 seconds backward) and leg swings (30 seconds per leg) to further warm up your upper body and legs.
Set 1 (5 minutes)
Jump Rope (1 minute): Begin with 1 minute of continuous jump rope at a moderate pace to get your heart rate up.
Rest (30 seconds): Take a 30-second break to catch your breath.
Jump Rope (1 minute): Resume jumping rope for another 1 minute, aiming to maintain a consistent rhythm.
Rest (30 seconds): Take another 30-second break to recover.
Jump Rope (1 minute): Continue with 1 more minute of jump rope.
Set 2 (5 minutes)
Jump Rope (1 minute): Start the second set with 1 minute of jump rope, trying to increase your pace slightly from the first set.
Rest (30 seconds): Take a 30-second break to rest and recover.
Jump Rope (1 minute): Jump rope for another 1 minute, maintaining a steady rhythm.
Rest (30 seconds): Take another 30-second break to catch your breath.
Jump Rope (1 minute): Continue with 1 more minute of jump rope, challenging yourself to keep a consistent pace.
Set 3 (5 minutes)
Jump Rope (1 minute): Begin the third set with 1 minute of jump rope, pushing yourself to maintain a moderate to fast pace.
Rest (30 seconds): Take a 30-second break to recover.
Jump Rope (1 minute): Resume jumping rope for another 1 minute, focusing on your technique and intensity.
Rest (30 seconds): Take another 30-second break to catch your breath.
Jump Rope (1 minute): Finish the workout with a final 1-minute jump rope session, giving it your all.
Cool-down (2 minutes)
Standing Stretches (1 minute): Perform gentle standing stretches for 1 minute, focusing on your legs and arms. Stretch your quadriceps, and hamstrings, and reach your arms overhead.
Deep Breathing (1 minute): Conclude your workout with 1 minute of deep breathing. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth to relax and cool down.
I thought this was much better for a beginner.
ChatGPT Workout 3
I also asked it to create a 30-minute fat-burning workout, incorporating bodyweight exercises and a jump rope. I did not specify any fitness level, but I did indicate that I wanted breaks between the reps and sets. Here’s what it said:
Warm-up (3 minutes)
Jump Rope (1 minute): Start with 1 minute of light and easy jumping to warm up your body.
Bodyweight Arm Circles and Leg Swings (1 minute): Stand with your feet shoulder-width apart. Do arm circles (30 seconds forward, 30 seconds backward) and leg swings (30 seconds per leg) to further warm up your upper body and legs.
Set 1 (7 minutes)
Jump Rope (1 minute): Begin with 1 minute of continuous jump rope at a moderate pace to get your heart rate up.
Rest (30 seconds): Take a 30-second break to catch your breath.
Bodyweight Squats (1 minute): Perform bodyweight squats for 1 minute. Stand with your feet shoulder-width apart, lower your body by bending your knees and hips, then return to the starting position.
Rest (30 seconds): Take another 30-second break to recover.
Jump Rope (1 minute): Resume jumping rope for another 1 minute, aiming to maintain a consistent rhythm.
Rest (30 seconds): Take a 30-second break to catch your breath.
Push-Ups (1 minute): Transition to push-ups for 1 minute. Modify as needed, such as performing knee push-ups.
Rest (30 seconds): Take a break to recover.
Set 2 (7 minutes)
Jump Rope (1 minute): Start the second set with 1 minute of jump rope, trying to increase your pace slightly from the first set.
Rest (30 seconds): Take a 30-second break to rest and recover.
Jump Rope (1 minute): Jump rope for another 1 minute, maintaining a steady rhythm.
Rest (30 seconds): Take another 30-second break to catch your breath.
Bodyweight Lunges (1 minute): Perform bodyweight lunges for 1 minute. Step forward with one leg, lower your body, and return to the starting position. Alternate legs.
Rest (30 seconds): Take a 30-second break to recover.
Mountain Climbers (1 minute): Transition to mountain climbers for 1 minute. Get into a plank position and alternate bringing your knees toward your chest.
Rest (30 seconds): Take a break to recover.
Set 3 (7 minutes)
Jump Rope (1 minute): Begin the third set with 1 minute of jump rope, pushing yourself to maintain a moderate to fast pace.
Rest (30 seconds): Take a 30-second break to recover.
Jump Rope (1 minute): Resume jumping rope for another 1 minute, focusing on your technique and intensity.
Rest (30 seconds): Take another 30-second break to catch your breath.
Bodyweight Plank (1 minute): Perform a bodyweight plank for 1 minute. Hold a plank position on your elbows and toes, keeping your body straight.
Rest (30 seconds): Take a 30-second break to recover.
Burpees (1 minute): Finish the workout with 1 minute of burpees. Perform a squat thrust to a push-up, then jump up explosively.
Cool-down (3 minutes)
Standing Stretches (2 minutes): Perform gentle standing stretches for 2 minutes, focusing on your legs, arms, and torso. Stretch your quand adriceps, hamstrings, reach your arms overhead, and do side stretches.
Deep Breathing (1 minute): Conclude your workout with 1 minute of deep breathing. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth to relax and cool down.
Which one’s for you?
In reality, none of these workouts are bad; they all get you to move your body and exercise with the jump rope. And they can be tweaked to your liking. For instance, a 30-second rest in between each rep might be a bit long, so you can easily make it 15 or 20 seconds. The key for anyone working out - regardless of how - is to listen to your body and stop when you think you need to.
That said, if you try an AI-produced workout, which one’s for you?