Rope jumping


Jumping rope may be used for a cardiovascular workout, similar to jogging or bicycle riding. This aerobic exercise can achieve a "burn rate" of up to 700 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope is roughly the equivalent of running an eight-minute mile.


  1. You should find a rope that reaches nearly up to your shoulders when it's folded in half. This will give you enough room to comfortably jump over it, but not so much that you trip over the rope.
  2. Hold the rope's handles in each of your hands. Extend your hands and forearms at least a foot away from your body, at a 45 degree angle. This will create a larger arc for you to jump through.
  3. The rope should hang behind you, so that the middle of the rope hits the back of your feet.
  4. Use your hands and wrists to swing the rope over your head. Don't move your arms -- try to keep the motion limited to your wrists.
  5. When the rope is coming toward the front of your feet, hop over it. Stand on your tiptoes, and push off with the balls of your feet. Try to keep the motion in your ankles. Bending your knees to jump will make the exercise a lot harder.
  6. Set a pace that works for you. For beginners, it's best to move the rope slowly, so that you have enough time to take a small hop in between each jump over the rope. Maintain a straight back and keep your gaze set straight ahead as you fall into the correct rhythm. If you watch your feet as you jump, you'll be more likely to get off balance.
  7. As your skill increases, you can swing the rope more quickly and eliminate the middle hop.
  8. As you improve your skills, you can count how long you can go without messing up. A fun way to track your progress is to count how many skips you can do in one stretch, without fumbling.


  1. Try jumping rope to music. The beat will help you keep pace.
  2. Keep your eyes on only one thing. This will help you focus more and helps you to keep your balance. You can judge where the rope is without looking directly at it.
  3. Get comfortable with the basics before you try some tricks.
  4. Take small jumps -- it will save your energy and you will be able to jump for longer. Good jump ropers take such small steps that you can't see their feet moving.
  5. Once you get better at jumping, move onto a speed jump rope. The rope is heavier so it will go faster and will make it more fun to do tricks.
  6. Keep your heels off the ground and stay on your toes. Use your ankles as a spring action. This eliminates your feet from smacking the ground hard.


  1. Do not start fast. A speed rope swung very fast can sting. Start very slowly.
  2. Choose an open area to jump rope and be aware of who and what is around you to avoid whipping someone.


Target Muscles


Additional Muscles