The Best Jump Rope Workout

guy jump roping

If you have not tried using a jump rope ever since your fourth-grade gym class, then it is thigh time for a trip down memory lane. Did you know you can shed as much as 135 calories in only 10 minutes? You will be able to shape your arms, chest, legs and shoulders.

How to Jump Rope

  • Jump off the floor about 1-2 inches, giving the rope just ample space to slid below your feet – only the balls of your feet should hit the floor.
  • Keep your elbows close to your sides with every turn of the rope. The movement should come from your wrists and forearms, and not from your shoulders.
  • If you feel tired before finishing the exercise, drop the rope, but keep your arms and legs going. Make sure to work up by using the rope the whole time.
  • To find the exact rope to use, place your foot at the center of the rope and raise the handles – the handles should not go past the armpits.

Here are some ‘jumping’ strength exercises. Try to do each one for 2 minutes.

Single Jump

While jumping over the rope, make sure that the feet are together, one jump every turn.


  • Jump over the rope with your feet together, moving about 6 inches onward over the rope.
  • On the following turn, jump back about 6 inches.
  • Carry on alternating, jumping once every turn.


  • Jump over the rope about 6 inches going to the right, landing on both your feet.
  • On the following turn, jump about inches going to the left.
  • Maintain your feet together and carry on alternating, jumping once every turn.

Double Jump

  • Jump high enough so that the rope passes under your feet two times before landing.
  • Repeat the process.
  • If you encounter any difficulties, try doing single jumps working up to doubles.

Jumping Jack

  • Jump over the rope with your feet landing broader than hip-width apart.
  • On the next jump, you should land with both feet together.
  • Repeat the process