Jump Rope tutorial
Jump rope is a high-intensity cardio drill of small hops on the balls of the feet while turning the rope with your wrists. It boosts cardiovascular endurance, coordination, agility and calf strength with minimal equipment anywhere, and suits intermediate trainees.
How to perform
- Size the rope so the handles reach your armpits when you stand on its middle.
- Stand tall with elbows close to your sides and handles by your hips.
- Turn the rope with your wrists, not your whole arms.
- Clear the rope with small hops of a few centimetres on the balls of your feet.
- Work in intervals of 40 seconds jumping and 20 seconds rest.
- Finish by slowing down and walking easily to bring your breathing back to normal.
Breathing: Keep breathing rhythmic, ideally through the nose, and use deep exhales during rest periods to recover.
Key tips
- Keep your knees soft to absorb impact.
- Train on a forgiving surface such as rubber or wood flooring.
- Look forward, not down at your feet.
Common mistakes
- Jumping too high and landing on the heels.
- Turning the rope with the whole arm and shoulder.
- Letting the elbows flare away and losing rhythm.
Safety: People with knee or ankle issues or significant excess weight should start with rope-less low hops or marching in place.
CardioPrimary muscle
No equipmentEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer10–30 min at moderate intensity, or 6–10 interval rounds
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
