Jump Rope

Cardiovascular / Calisthenics / Beginner

2 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 00:01:44
    average time
  • 00:30:00
    best time
  • 81
    times logged
  • #91
    popularity rank

Average Sitewide Jump Rope Time

  • 00:01:34
    average time
  • 00:30:00
    best time
  • 59
    times logged
  • #112
    popularity rank

Average Male Jump Rope Time

  • 00:02:38
    average time
  • 00:07:14
    best time
  • 10
    times logged
  • #51
    popularity rank

Average Female Jump Rope Time

How to do the Jump Rope:

Muscles Worked

Chest secondary Shoulders secondary Biceps secondary Forearms secondary Quads secondary Triceps secondary Glutes secondary Hamstrings secondary Calves primary Muscles diagram

Details

The jump rope is a cardiovascular and calisthenics exercise that primarily targets the calves and to a lesser degree also targets the chest, shoulders, biceps, forearms, quads, calves, triceps, glutes, and hamstrings ...more

The jump rope is a cardiovascular and calisthenics exercise that primarily targets the calves and to a lesser degree also targets the chest, shoulders, biceps, forearms, quads, calves, triceps, glutes, and hamstrings.

The only jump rope equipment that you really need is the following: jump rope. There are however many different jump rope variations that you can try out that may require different types of jump rope equipment or maye even require no equipment at all.

Learning proper jump rope form is easy with the step by step jump rope instructions, jump rope tips, and the instructional jump rope technique video on this page. The jump rope is a n/a exercise for those with a beginner level of physical fitness and exercise experience. Watch the jump rope video, learn how to do the jump rope, and then be sure and browse through the jump rope workouts on our workout plans page!

Tips

  1. To find the appropriate rope length hold onto each handle and step on the rope with both feet together. Bring handles up to your armpits. If the handles are about armpit length then it is the correct rope length.
  2. Flick your wrists and forearms when swinging jump rope around, not your whole arm.
  3. Perform exercise on a rubber gym floor and not a hard surface like cement. This is very bad on your knees and will have negative long-term consequences.
  4. Start out slow and get into a rhythm.

Variations

  1. Raise your left foot off the ground slightly and jump up with only your right foot. Repeat with opposite foot for the next set.
  2. Raise your left foot off the ground slightly and jump up with only right foot. As you land on your right foot, place your left foot down and then slightly raise your right foot. Now jump off your left this time and then repeat, alternating back and forth.
  3. Jump up as high as you can when jumping.

Types

  • Force Type: N/A
  • Mechanics Type: Compound

1 Review

  • AaronV
    over 3 years ago
    #

    A great cardio workout.

Equipment Needed

Tips

  1. To find the appropriate rope length hold onto each handle and step on the rope with both feet together. Bring handles up to your armpits. If the handles are about armpit length then it is the correct rope length.
  2. Flick your wrists and forearms when swinging jump rope around, not your whole arm.
  3. Perform exercise on a rubber gym floor and not a hard surface like cement. This is very bad on your knees and will have negative long-term consequences.
  4. Start out slow and get into a rhythm.

Variations

  1. Raise your left foot off the ground slightly and jump up with only your right foot. Repeat with opposite foot for the next set.
  2. Raise your left foot off the ground slightly and jump up with only right foot. As you land on your right foot, place your left foot down and then slightly raise your right foot. Now jump off your left this time and then repeat, alternating back and forth.
  3. Jump up as high as you can when jumping.

Types

  • Force Type: N/A
  • Mechanics Type: Compound