Cardio · Cardio

Jump rope

How to jump rope with good form: rope length, body position, how to start if coordination is hard and an interval workout to burn calories.

Jumping rope is intense, cheap and portable cardio: 10 minutes is enough for a good workout. It improves coordination, agility and the endurance of your calves and ankles, which is why it is a boxing training classic.

What it works

It improves cardiovascular fitness and coordination. The calves and foot muscles absorb each jump, and the shoulders and forearms turn the rope.

Rope length

Step on the middle of the rope with one foot: the handles should reach your armpits. Longer ropes tangle; shorter ones hit your feet.

Technique

1. Elbows close to your body and turn the rope with your wrists, not your arms.
2. Low jumps of 2–3 centimeters (about an inch): just enough for the rope to pass.
3. Land softly on the balls of your feet with your knees slightly bent.
4. Upright torso, eyes forward.

How to start

If coordination is hard, first practice jumping without the rope to the rhythm, or swinging the rope at your side. Then do short 30-second sets with 30 seconds of rest.

Sample workout

10 rounds of 1 minute jumping and 1 minute of rest. When it feels easy, cut the rest to 30 seconds or add rounds.

Common mistakes

• Jumping too high and tiring quickly.
• Turning from the shoulders instead of the wrists.
• Landing on your heels or with stiff legs.

Precautions

It loads the ankle and knee with repeated impact. It is not recommended if you have an ankle injury, Achilles tendinopathy or knee pain. In those cases, the stationary bike is an impact-free alternative.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Stationary bike · Low-impact cardio
  • Knee
• Recumbent bike · Low-impact cardio
  • Knee

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.