Jump Rope

Image: free-exercise-db (yuhonas) · Unlicense (repo label; provenance unverified)

How to do Jump Rope

Main muscle: Cardio
Equipment: Jump rope
Level: Beginner
Type: Cardio

Secondary muscles

How to do it

1
Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
2
Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.

This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.

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Ready-made programs with this exercise

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Workout program
Metabolic Circuit 3 Days
Each day is a six-station circuit with short transitions and 90 seconds between rounds. Heart rate stays high while muscle is maintained. Pair with a calorie deficit for fat loss. Sessions take 35-45 minutes.
Fat loss · Intermediate · Gym · 3 days a week · 6 weeks

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