Cardio · Bodyweight
Jump Rope
Jumping rope is skipping over a turning rope with small, quick jumps. It raises the heart rate fast, trains the calves and coordination, needs almost no space, and Volu(me) logs it in minutes.
How to
Bodyweight- 1 Hold the handles at hip height, elbows close.
- 2 Jump low on the balls of the feet.
- 3 Log minutes when done.
Tips
- Logged in minutes only; the record is your longest set.
- Turn the rope with the wrists, not the arms.
- Set the length so the handles reach the armpits when you stand on the middle.
Common mistakes
- Jumping high and landing heavy.
- Swinging the arms wide.
- Starting with long sets on a hard floor.
Muscles worked
Main
- Heart and lungs
- Calves
Also working
- Quads
- Shoulders and forearms
Breathing and bracing
Breathe steadily in rhythm with the jumps, and rest before you start to gasp.
How long and how often
- Conditioning
- 5–10 rounds of 1–2 min of jumping with 30–60 s rest
- Warm-up
- 2–3 min before a strength session
- Getting started
- 10 rounds of 30 s jumping with 30 s rest
Setup
- 1 Stand on the middle of the rope and pull the handles up; they should reach about the armpits.
- 2 Hold the handles at hip height with the elbows close to the body.
- 3 Jump on a mat or a wooden floor rather than concrete.
Technique in detail
- Turn the rope with the wrists, not the whole arms.
- Jump just high enough for the rope to pass, a few centimetres.
- Land softly on the balls of the feet with the knees slightly bent.
- Keep the body upright and the eyes ahead.
- Get comfortable with the basic bounce before alternating feet or double-unders.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
How long should my rope be?
Standing on the middle, the handles should reach the armpits. You can shorten it as you get better.
Why do I keep tripping?
You are jumping too high or turning with the arms. Keep the jumps low and the turn in the wrists.
How do I log it in Volu(me)?
Log each round as a set in minutes; your longest set is the record.
Log it in Volu(me)
Add Jump Rope to any workout and log the minutes. There is no distance to enter, and the record is your longest set.