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Jump Rope

With the jump rope you turn the rope with your wrists and make small, light jumps over it. It raises your heart rate fast and builds calf strength, coordination and endurance, and needs only a rope and a little space. It suits intermediates; beginners start with short bouts because the landings put some impact on the ankles and knees.

Main muscle: Calves · Helping: Quads, Glutes, Forearms, Front delts

How to do it

1. Size the rope: standing on its middle, the handles reach your armpits
2. Keep your elbows close and turn the rope with your wrists, not your shoulders
3. Small hops on the balls of your feet, just high enough for the rope to pass
4. Land softly with your knees slightly bent

Common mistakes

• Jumping too high and landing hard on your heels
• Swinging the rope with your whole arms, which tires you fast
• Jumping on very hard floors like tile without proper shoes

More tips

• Beginners: 30 seconds on, 30 seconds off, 10 times
• If the rope keeps catching, try a slightly heavier rope or slow the rhythm
• Jump on rubber or wood floors to soften the impact on your joints

How long?

5–10 rounds of 30–60 seconds of jumping with 30–60 seconds of rest between them. Beginners start with 30 seconds on and 30 seconds off. Log each round's time and add jumping time or cut the rest little by little to track your progress.

Questions

What muscles does the Jump Rope work?

Mainly the calves, with help from the quads, glutes, forearms and front delts.

What is the Jump Rope good for?

It's cardio: it raises your heart rate, builds heart and lung fitness and burns calories. Do it after your weights or on a day of its own; 5 easy minutes also make a good warm-up before lifting.

What do I need for the Jump Rope?

A jump rope sized for you (stand on the middle: the handles reach about your armpits), athletic shoes and a flat, non-slip floor.

Is it good for beginners?

Yes, but start with short rounds: 30 seconds of jumping and 30 seconds of rest, 10 times, then add jumping time little by little.

What can I do instead?

Try the Treadmill Run / Walk or the Air Bike (Assault Bike); they also raise your heart rate.

More cardio

• Treadmill Run / Walk
• Incline Treadmill Walk
• Stationary Bike
• Elliptical Trainer
• Rowing Machine
• Stair Climber
• Air Bike (Assault Bike)

Log this exercise in OSRHQ GYM