Form cues
- Turn with the wrists
- Stay light on your feet
- Jump only as needed
- Keep elbows close
Exercise
Jump Rope
Cardio, rope
A cardio exercise where you turn a rope with your hands and perform repeated small jumps as it passes under your feet.
Target: cardiovascular system. Also works: calves, quadriceps, hamstrings, glutes.
Steps
- Hold a handle in each hand with the rope behind your heels.
- Stand tall with feet close together and elbows tucked by your sides.
- Turn the rope with your wrists and swing it up overhead.
- Hop just high enough to clear the rope as it passes under your feet.
- Land softly on the balls of your feet with knees slightly bent.
- Keep the rope moving in a smooth rhythm and repeat each jump.
Common mistakes
- Swinging the arms in big circles instead of using the wrists
- Jumping too high off the floor on each rep
- Landing flat-footed or with stiff knees
- Letting the hands drift wide away from the hips
Breathing
Breathe steadily and naturally, exhaling softly every few jumps while keeping a relaxed rhythm.
In the app, search for Jump Rope and add it to a workout.