17-minute daily programs engineered for maximum output. No gym. No excuses. Just the rope, your bodyweight, and the will to finish.
Every program combines jump rope intervals with targeted bodyweight sequences. Pick your level. Commit to 17 minutes.
Learn proper rope mechanics while building your aerobic base. Alternating foot jumps, basic HIIT blocks, and mobility work.
Double unders, burpee combos, and Tabata-style jump rope blocks. Six weeks of escalating intensity designed to melt fat.
Triple unders, plyometric push-ups, explosive squat jumps. Built for athletes who want to unlock a new performance ceiling.
Max-intensity EMOMs, crossover combos, and weighted vest optional. For those who want to dominate the leaderboard.
Jump rope finishers combined with deep core HIIT sequences: hollow holds, L-sits, plank complexes.
All 5 programs back to back, periodized for progressive overload across 12 months. The complete transformation path.
Your single unified performance score. 17 minutes of pure fire. Prove your capacity across 5 core domains.
Where Raw Capacity Is Measured
Sustained cardiovascular output under load
Repeated force production over time
Coordination, timing & motor control
Isometric trunk strength and control
Performance consistency under fatigue
| Exercise | Unit | Points |
|---|---|---|
| Jump Rope | 1 rope rotation | 1 point |
| Push-Up | 1 full repetition | 1 point |
| Plank Hold | 1 second held | 1 point |
Only complete reps count. Form is law.
3 Jump Rope Sessions • 17 Minutes of Active Work
Fixed time. Unlimited output.
JUMP 17™ recognizes three tiers of score verification. Higher verification levels unlock eligibility for competitive rankings, awards, and official leaderboard placement.
Self-reported score. No witness required. Athlete assumes full responsibility for accuracy and honesty. Eligible for personal tracking only.
A second individual (non-coach) witnesses and confirms the assessment score. Eligible for community leaderboards and challenges.
Administered and certified by a credentialed JUMP 17™ coach. Highest verification tier. Eligible for all rankings, records, and official competition.
Only the highest verified score counts. Submit. Rank. Rise.
Get your official JCI Score today.
Book Your Assessment17 minutes of work. One score. Lifetime ranking.
Unlock unlimited access to all programs, nutrition plans, live sessions, and the global leaderboard.
Greek yogurt, banana, black coffee. Fast carbs + 30g protein for jump sessions.
Chicken breast, sweet potato, spinach. Engineered for muscle repair post-HIIT.
Salmon, broccoli, quinoa. Omega-3s for joint health — critical for rope athletes.
Oats, eggs, blueberries, almond butter. Balanced macros for sustained energy.
Turkey wrap, avocado, mixed greens. Fast to prep, complete nutrient profile.
4 eggs, whole grain toast, peanut butter, banana. 700 cal muscle-building morning.
2 cups rice, 200g beef, roasted veg with olive oil. Caloric surplus for lean gains.
Every plan is structured around jump rope training demands — fast energy for intervals, protein for recovery, anti-inflammatory foods for joint health.
Plans auto-adjust based on your program phase: cut during shred weeks, build during strength cycles.
Official Jump 17 equipment and apparel. Built for athletes who train hard and look the part.
Upload your score after each session. Compete globally or within your program cohort. Rankings are earned.
| # | Athlete | Program | Score | Time |
|---|---|---|---|---|
1 | REYES_K | Iron 17 | 9,840 | 16:42 |
2 | MTHEMBU_L | Combat 17 | 9,410 | 16:58 |
3 | PARK_S | Iron 17 | 9,180 | 17:00 |
4 | WILLIAMS_J | Shred 17 | 8,920 | 16:51 |
5 | OKAFOR_C | Combat 17 | 8,755 | 16:49 |
6 | GARCIA_M | Iron 17 | 8,610 | 17:00 |
7 | CHEN_W | Shred 17 | 8,430 | 16:55 |
Log your workout score and jump onto the global board. Members only.
12,000+ athletes jumping daily. Real work. Real results. No shortcuts posted here.
Shred 17 hit harder than any gym program I've done. Lost 18 lbs in 6 weeks and my cardio went through the roof.
I travel constantly. Having a 17-minute program that only needs a rope changed everything for my consistency.
Leaderboard competition keeps me showing up every single day. Went from rank 840 to rank 12 in two months.