Exercise library
Jump Rope
Cardio · Cardio
Generic cardio demo. Follow the steps below for this exact exercise.
CardioCardio
Steady two-foot skipping, an efficient conditioning tool that also trains calves and coordination.
- Difficulty
- Easy
- Tracking
- Measured in time
Muscles worked
CardioCalvesShoulders
Equipment
Jump rope
How to do it
- Hold the handles at hip height with your elbows close to your ribs and the rope behind your heels.
- Turn the rope with your wrists rather than your whole arms.
- Hop just high enough to clear the rope, landing on the balls of your feet with soft knees.
- Keep a steady rhythm for the set time, resetting quickly after any trips.
Coaching cues
- Keep your jumps low, an inch off the floor is plenty.
- Practise the arm turn without the rope first if the timing is tricky.