Jump Rope

Description

Jumping rope is a high-intensity cardio exercise where you swing a rope under your feet and jump over it in a steady rhythm. It delivers a powerful cardiovascular workout in a small footprint, builds calf strength and ankle stiffness, and improves coordination and footwork. A few minutes of jump rope rivals much longer sessions of jogging in calorie burn and conditioning.

Muscle Group

Calves, Cardio

Equipment Required

Rope

Jump Rope Instructions

Choose a rope sized for your height. Stand on the middle of the rope; the handles should reach roughly to your armpits.
Hold one handle in each hand with your elbows close to your sides and your forearms angled slightly outward.
Stand tall with feet together and the rope behind your heels. Keep your shoulders relaxed and your eyes looking forward, not down.
Generate the rope swing from your wrists, not your shoulders. Small wrist circles should be enough to bring the rope over your head.
As the rope passes overhead and approaches your toes, perform a small hop, just one to two inches off the ground, landing softly on the balls of your feet with your knees slightly bent.
Keep a steady rhythm. Aim for one jump per rope pass once you have the timing down.
Start with sets of 30 to 60 seconds. As your conditioning improves, work up to 2- to 5-minute rounds or try variations like alternating feet, high knees, or double unders.

Jump Rope Form & Visual

Jump Rope Benefits

Excellent cardiovascular conditioning in a small space with one piece of equipment
Burns a high number of calories per minute compared to most cardio modalities
Builds calf size, ankle stiffness, and foot strength
Improves coordination, footwork, and rhythm, useful for nearly every sport
Highly portable, packs anywhere, and works indoors or out
Easily scalable from beginner single jumps to advanced double unders and crossovers