ConditioningBeginnerjump rope
Jump Rope
A cardiovascular exercise using a rope swung over the head and under the feet. Develops coordination, calf endurance, and aerobic capacity with low equipment cost.
How to do it
- 1Hold handles at hip height, elbows tucked close to your sides
- 2Spin the rope using your wrists, not your whole arms
- 3Jump just high enough to clear the rope — stay on the balls of your feet
- 4Keep a steady rhythm and breathe naturally
Common mistakes
- Jumping too high, wasting energy
- Using big arm circles instead of wrist flicks
- Landing flat-footed or with locked knees
Muscles worked
calvesshoulderscoreforearmsquadriceps
Variations
Easier
Imaginary rope (no rope, just hop in place)
Harder
Double-unders or crossover jump rope
Used in
Related exercises
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