How To Do Jump Rope

By: Chris Freytag, CPT

Chris Freytag demonstrates a Jump Rope exercise

Jump Rope is a kick-butt, calorie-burning, super fun exercise that does not cost a fortune and you can do it from the comfort of your home. Want to know what we’re talking about? Jump roping. Dust off your real Jump Rope or do it our favorite way- with no rope at all! You can learn how to Jump Rope without a rope and the best part is that it fits into any workout routine! Jump Rope is a high-intensity aerobic exercise, so learning how to properly jump rope is key to fire up your metabolism, improve coordination, tone the calves, core, shoulders and upper back, and stay safe. People looking to improve sports performance or fitness levels often learn how to Jump Rope.

Jump roping is a high impact activity making it intense and good for our muscle and bone strength. If you need low impact, try jumping rope keeping your feet close to the ground and doing a more side-to-side rocking motion. You can also perform this exercise on a mat or other soft surface to lessen the impact. Always wear sneakers and jump on your toes. Many beginners will jump higher than they need to, but you actually shouldn’t jump more than inch or so off the ground.

Jump roping is tough work and because it is a high-intensity exercise it is best to do it in intervals and mix it in with lower impact exercises. It can also be a great warm-up for your workout routine to get your heart rate up. Try our 15 Minute Jump Rope and Bodyweight Home Circuit Workout to start experimenting!

A) Start with feet hip distance apart, and arms stretched to the sides like your holding a jump rope with your hands.

B) Circle your hands like you’re swinging a jump rope and hop over it to jump rope in place.

Targets: glutes, hamstrings, shoulders

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