Jump Rope
- Primary muscle group
- Cardio
- Equipment
- Bodyweight
- Movement type
- Compound
- Where
- Home or gym
How to do Jump Rope
Setup
Stand with feet together, holding rope handles at hip height with elbows bent near your sides. Position the rope behind your heels so it's ready to swing overhead.
How to do it
- Keep your elbows close to your body and turn the rope using only your wrists.
- Jump just high enough to clear the rope, landing softly on the balls of your feet.
- Maintain an upright posture with your core engaged and eyes looking straight ahead.
- Establish a steady rhythm, breathing naturally throughout the movement.
- Keep jumps small and continuous, minimizing ground contact time.
Watch out for
- Jumping too high or using excessive arm movement instead of wrist rotation.
- Looking down at feet or the rope, which breaks posture and disrupts rhythm.
- Landing flat-footed or on heels instead of staying light on the balls of the feet.
How FlexFit programs Jump Rope
Jump Rope is a cardio movement that needs no equipment. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.