1. Jump Squats
From a standing position, rapidly bend the knees to 45 degrees and then spring into the air. Land and immediately repeat.

2. Star Jumps
From a standing start, jump into the air and abduct and adduct both legs and arms before landing back in a standing position.

3. Burpees
Stand with your arms held at your sides, and then squat down, placing both hands in front of you on the floor. Extend both legs backward (hop backward), ending in a press up position and then return legs forward (hop forward), ending in a low-squat position with hands on the floor. Finally, jump into the air and return to a standing position. Repeat this action rhythmically and continuously without stopping for the allotted time.

4. Stretch’s Standing Quadriceps Stretch Long adductor stretch

5. Hip Flexor Stretch
Kneeling Hip Flexor Stretch
Spider-Man Stretch

6. Inchworm

7. Runner's Stretch

8. Jump Rope Exercises
Workout 1 – For a simple to do workout with the jump rope you can start by warming up with some stretches and then starting to jump at a slow pace for a couple of minutes. Then rest for half a minute and then jump as fast as you can for 1 minute. Rest again, and then jump again for one minute. Do this alternating exercise for 15 to 20 minutes.
Workout 2 – An alternative jump rope workout can go like this – start jumping and continue for three minutes. In your one minute break do ab crunches; as many as you can do. Jump again for three minutes, and in the next break, do pushups as many as possible. Again jump for three minutes, and then crunches again.
20-30 seconds of jumping seconds of rest
Repeat 6-10 times
Make sure you give enough recovery time between intervals to slow there heart rate and catch there breath. Start with fewer and shorter intervals with more rest time, and work up to doing more intervals for a longer period of time with less rest.