Full body
Jump Rope
One of the best cardio exercises: cheap, portable and great for calves, coordination and endurance.
Also known as: skipping rope, jumping rope
- Level
- Beginner
- Equipment
- Jump Rope
- Type
- Compound
How to do it
- Size the rope: standing on the middle, the handles should reach your armpits.
- Elbows close to your body, hands at hip height.
- Turn the rope with your wrists, not your arms.
- Jump low, just a few centimetres, on the balls of your feet.
Form cues
- Small, relaxed jumps.
- Eyes forward.
- Start with short intervals.
Common mistakes
- Jumping too high: you tire faster and increase impact.
- Turning with your shoulders: just use your wrists.
- Landing on your heels: land on the balls of your feet.
Sets and reps
To start, 10 rounds of 30 seconds on and 30 seconds off. Lengthen the work intervals each week.
FAQ
How many calories does jumping rope burn?
It depends on body weight and pace; at a moderate pace it's typically 10-15 kcal per minute for an average adult.
Is it better than running?
It's more intense per minute and easier to do at home, but both are great cardio.
Is it bad for your knees?
With low jumps and a good surface, impact is moderate. Avoid hard concrete if you can.
What muscles do jumping rope work?
They mainly work the calves and the soleus, with help from the forearm flexors and the quads.
Train with Nuvana
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