Rope Jumping

Rope Jumping is a intermediate-level exercise in the cardio category that primarily works the quads. It also recruits the calves and hamstrings. It is performed with other equipment.

How to do it

1. 1Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
2. 2Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep a pace you can sustain and increase duration or intensity gradually.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

Adjust duration and intensity to your goal — intervals for conditioning, longer steady work for endurance.