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Last updated February 8, 2026
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cardio
Jump Rope
Jump continuously with a rope. Keep your jumps small and quick. Use your wrists to turn the rope. This improves footwork and cardiovascular health.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
ropebody weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a flat, open space to jump rope.
- Hold the jump rope handles in each hand, with the rope behind you.
- Step 2Position the Rope
- Step on the middle of the rope with one foot to secure it in place.
- Hold the handles at hip level with your elbows close to your body.
- Step 3Start Jumping
- Swing the rope over your head and jump as it approaches your feet.
- Keep your jumps low, just a few inches off the ground, to maintain control.
- Step 4Use Your Wrists
- Use your wrists to swing the rope rather than your arms.
- Keep your elbows close to your sides as you rotate the rope.
- Step 5Maintain a Rhythm
- Find a consistent rhythm that feels comfortable for you.
- Focus on timing your jumps with the rope's rotation.
- Step 6Breath Control
- Breathe steadily while jumping, inhaling through your nose and exhaling through your mouth.
- Stay relaxed to avoid fatigue.
- Step 7Finish the Exercise
- Gradually slow down your jumps and come to a stop.
- Carefully step off the rope and place it down safely.