How to do a jump rope
Rope behind your heels, handles at your hips.
- Swing the rope over with your wrists.
- Make small hops, just high enough to clear it.
- Land softly on the balls of your feet.
What it works
You should feel it in your calves and lungs. Cardio move, medium level, for the calves.
- Coach's cue
- Small hops, wrists turn
- In a Medium session
- 3 × 45 s
- Equipment
- Jump rope
- Level
- Medium
- Type
- Cardio
- Works
- calves
Easier version
Too hard for now? Start with the high-knee march. In the app, one tap swaps it in.
Moves like this
Skater hopMedium · no gearDefensive slidesMedium · no gearHigh kneesMedium · no gearShadow boxingEasy · no gearLow dribble walkEasy · medicine ballJumping jacksEasy · no gearSprint in placeHard · no gearStair runsMedium · step or boxMountain climbersMedium · no gearHigh-knee marchEasy · no gearStep jackEasy · no gearSquat side stepEasy · no gear
In the app, every session fits your time, your gear and your level.
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