Jumping rope

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Cardio

Key metric: Duration

Average duration per set*: 0:03:53 (h:mm:ss)

Description: Hold the Rope: Stand with your feet shoulder-width apart. Grip one end of the rope in each hand. Position the Rope: Place the rope behind you on the ground, ensuring it touches the floor. Initiate the Swing: Use your wrists to raise your arms, swinging the rope over your head and bringing it down in front of you. Jump: As the rope reaches the ground in front of you, quickly jump over it with both feet. Find Your Pace: Establish a steady, maintainable pace for turning the rope. Add Variation: Experiment with different speeds and jumping techniques to keep the exercise exciting and challenging.

Exercise ID: 00439

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Start Slow: As a beginner, start with a slower pace to get comfortable with the motion and rhythm. Gradually increase the speed as your coordination improves.
Proper Rope Length: Ensure your rope is the correct length. When you stand on the middle of the rope, the handles should reach your armpits. Adjust accordingly for the best performance.
Correct Form: Maintain an upright posture with your core engaged. Keep your elbows close to your body and use your wrists to turn the rope, not your arms.
Soft Knees: Always keep your knees slightly bent to absorb the impact and avoid potential injury.
Stay Light on Your Feet: Aim to land softly on the balls of your feet. This reduces the strain on your joints and enhances agility.
Consistent Breathing: Establish a regular breathing pattern. Inhale through your nose and exhale through your mouth to maintain a steady rhythm.
Focus on Timing: Timing is crucial. The rope should hit the ground just as you’re about to jump. Listen to the rope hitting the surface to help you maintain this timing.
Different Variations: Once you're comfortable with basic jumps, mix in different variations like single-leg hops, high knees, or crisscrosses to keep your workouts exciting and challenging.
Short Sessions: Start with short sessions and gradually extend your workout duration. This helps in building endurance without overwhelming yourself initially.
Footwear: Wear supportive athletic shoes designed for impact. This will provide the necessary cushioning and support for your feet.
Space Considerations: Make sure you have ample space both vertically and horizontally to avoid hitting objects or the ceiling with your rope.
Warm-Up and Cool Down: Always warm up before you start and cool down after your session to prevent injuries and aid in muscle recovery.

Exercise overview

Exercise tips and tricks

Download the app