Jump Rope
Also known as: skipping rope, jump rope workout, rope skipping
The rope only needs about an inch of clearance, so every jump higher than that is wasted calf work and a faster route to sore shins.
How to do Jump Rope
- Hold the handles of the jump rope with your hands, palms facing inward.
- Stand with your feet shoulder-width apart and knees slightly bent.
- Swing the rope over your head and jump over it as it comes towards your feet.
- Land softly on the balls of your feet and repeat the jump as the rope comes around again.
- Continue jumping for the desired duration or number of repetitions.
Jump Rope Sets and Reps by Goal
Strength
Skipping does not build maximal strength. The most powerful version is 4 sets of 20 seconds of double-unders with 90 seconds rest.
Hypertrophy
Not a muscle-building tool, though the calves take real work. Five rounds of 2 minutes with 60 seconds rest is a sensible dose.
Endurance
10-15 minutes continuous, or 10 rounds of 1 minute on and 30 seconds off, adding roughly 10 percent to total time each week.
Common Jump Rope Mistakes
Using a rope the wrong length, so it either whips the feet or drags along the floor.
Stand on the middle of the rope. The handles should reach somewhere between the armpits and the shoulders.
Turning the rope with the whole arm, which burns out the shoulders and makes the rhythm hard to hold.
Keep the elbows close to the ribs and drive the rope with small circles from the wrists.
Jumping high and landing hard on the heels, which loads the shins on every single rep.
Stay on the balls of the feet with soft knees and clear the rope by an inch or two, no more.
Easier and Harder Than Jump Rope
Swap Jump Rope For
Jump Rope — Frequently Asked Questions
How do you do the Jump Rope?
Hold the handles of the jump rope with your hands, palms facing inward. Stand with your feet shoulder-width apart and knees slightly bent. Swing the rope over your head and jump over it as it comes towards your feet. Use a rope and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Jump Rope work?
The Jump Rope primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with a rope.
How many sets and reps of the Jump Rope should I do?
For muscle growth: not a muscle-building tool, though the calves take real work. Five rounds of 2 minutes with 60 seconds rest is a sensible dose. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Jump Rope good for beginners?
Not usually. The Jump Rope is an advanced movement that assumes existing strength and joint control. Build up through easier cardio progressions first, then add this once the basics feel comfortable.
What can I do instead of the Jump Rope?
Try the Wheel Run, Walking On Stepmill or the Walking On Incline Treadmill. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Jump Rope the same as the skipping rope?
Yes. The Jump Rope is also commonly called the skipping rope or the jump rope workout. Different gyms and training programs label it differently, but "skipping rope" and "jump rope workout" refer to this same movement.
