The Best Jump Rope Exercises for Beginners and Experts: Quick and Dirty Tips (2023)

Ever since I was in elementary schoolopens in a new windowJump rope to the heartpromoted fitness in schools while raising money for heart health research and education. But the benefits of skipping extend far beyond the school grounds.

A few weeks ago, Elizabeth sent me a message on Facebook saying, "Hello! Can you give a recommendation for jump rope training? I got one today and I don't know where to start. I try to incorporate higher intensity cardio into my workouts. Thanks!"

I actually sent Elizabeth a link to a jump rope workout that I really enjoy, but I did so with some hesitation. Jumping rope is pretty safe overall, but there are some risks associated with any new exercise method, especially if you're just starting out or are starting up again after a long break.

Some common injuries that can occur while jumping rope are:

  • Ankle sprain
  • ankle sprain
  • shin edges
  • calf strain
  • Achilles tendon strain
  • Plantarfasziopathie
  • patellar tendinitis
  • The stress fracture

Now, I didn't list these to scare you or discourage you from jumping rope, I just wanted you to be aware that just because kids are doing this activity on the playground doesn't mean it isn't a killer workout is that can surely go his sign. .

Jump rope basics

First, choose a rope that's the right length for you, stand on the middle of the rope with your feet together, and then pull the handles up. The straps should reach about shoulder height.

Start by standing hip-width apart, upper body up, and elbows bent at a 45-degree angle. For starters, keep your elbows close to your body until you progress to slightly more sophisticated jumping movements. Be sure to use your wrists to swing the rope instead of your arms. You'll find that once it starts moving, it's easy to keep it moving with just a flick of your wrist.

To jump, simply push off with your toes and lift your feet just enough to release the rope, then land again with your knees slightly bent to minimize the impact.

Beginners can start with about 30 seconds of consecutive jumps (or 50 reps), but limit yourself to three or four sets until you're sure your body can handle it. Rest 30 to 60 seconds between each set and use that time to shake your ankles and legs before mentally focusing on the next set.

After a while, you can increase the length of your sets to 60-90 seconds of jumping (or 100-150 reps). Alternatively, you can shorten your rest periods to 15-30 seconds. In any case, you will increase the training.

In the beginning, I recommend only doing two jump rope workouts a week, but you can increase this to three or four a week, just make sure they're on non-consecutive days so you have adequate time to recover.

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After a few weeks, you can practice jumping for up to about 20 minutes during these three or four jump training sessions per week. These jump sets can last anywhere from two to five minutes (or 200 to 500 reps), doing four of five sets per workout, resting 15 to 60 seconds between sets. Once you can handle it, the fun begins!

Jump rope training for advanced users

Here's a fun and relatively easy to remember and masterful workout to try once you're confident your calves, shins, and ankles can handle it. Do each of these variations for one minute, separated by a one-minute rest.

Basic:Swing the rope over your head, jump when it passes under your feet, then land evenly on both feet.

alternative foot:Shift your weight to your right foot and swing the rope over your head. As the rope passes under your feet, jump off your right foot and land on your right foot. Then switch to land on your left foot. Repeat this alternately from left to right for one minute.

Combination:Perform the alternate foot version for five jumps on each foot, then do ten basic jumps.

High knee:Similar to the alternate foot variation, but now with each jump you raise each knee at a 90 degree angle towards your chest.

Ir Longe:This is the grand finale. Do any combination of the above that allows you to get a five-minute uninterrupted jump break. If you need to take a break, keep it short and get back to the point. Once you hit five minutes, you're done. Stretch and lather (especially your calves and shins) and get in the shower!

Advanced skipping rope

Once you're comfortable with all of these moves, performing this sequence can feel more like a dance than a workout.

This one is fun, especially for those of us who like to jump rope to the music. Once you're comfortable with all of these moves, performing this sequence can feel like dancing instead of a workout, and we all know howOpens in a new window when you enjoy your workout (and use music) you can really lower your perceived level of exertionand make a workout feel like a game.

After a good full-body warm-up, perform these movements for 20 reps (or more) each before moving on to the next.

  • 20 basic jumps
  • 20 ski jumps
  • 20 heel strikes
  • 20 scissor jumps

The order doesn't matter, so play and have fun!

For some helpful hands-on videos of these (and other) moves, check out Shana Brady'sopens in a new windowPunk Rope Videoson Youtube. Reading about these exercises can be helpful, but seeing them can really bring you home.

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Jumping rope is a great way to get your heart rate up, spring your legs and of course burn some calories.

Combination of jumping rope and bodyweight exercises

Okay, this is the ultimate jump rope workout. Then we alternate between jumping rope and other exercises. All you need for this combination of toning and cardio is a jump rope, an open area, and some energy to burn.

heating: Start as I described at the beginning of this article, then progress one to two minutes at a time.

  • Two foot jump
    • Body weight: push-ups
  • Knee high heel (alternating)
    • Bodyweight: Russian twists
  • alternatives Fußsprung
    • Bodyweight: Sumo Squat
  • basic jump
    • Body weight: dips
  • Two foot jump
    • Bodyweight: Crunches on the bike
  • Knee high heel (alternating)
    • Body weight: walking steps
  • basic jump

cooling down: Walk slowly until you catch your breath, then stretch tight areas, stretch all affected muscle groups, and take a shower.

To go one level up:Keep your transitions as quick as possible so your heart rate doesn't drop too low. If you have that in you, you can repeat it a maximum of three times.

Jump Rope Memories

Whether you're new to jumping or a seasoned jump rope veteran, here are some basic rules to remember:

  • Keep your elbows bent close to your hips or ribs.
  • Keep your hands at hip level. Don't let them sag or crawl.
  • Keep the handles loose and easy to grip. Don't crush them with your fists.
  • Keep your knees, hips, and ankles soft and allow them to bend and bend with every landing.
  • If you're not performing a specific variation, keep your heels low.
  • Use your wrists as much as possible to swing the rope instead of your arms.

To keep you safe and secure, here are some general guidelines for those who are new to jumping rope or who haven't worn braces or braids since.

Surface and location are important

Prefer softer surfaces (wood, earth or rubber), they are easier on your body and also extend the life of your rope.

Hard surfaces (like concrete and asphalt) put more pressure on your bones and joints than softer surfaces. If you can stick to softer surfaces (wood, dirt, or rubber), they will protect your body and also give you the added benefit of making your rope last longer.

If you have no choice but to jump on hard surfaces, keep your volume and impact low and consider investing in a jump rope mat (or using an old yoga mat).

You should also find an area at least four feet by six feet with at least 10 inches of overhead space. For this reason, I prefer jumping rope outdoors or in a large gym.

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Shoes are also important

Especially when you're just starting out, choose shoes with good stability, good arch support, and maybe even some ankle support. Again, if you're hopping on hard surfaces, you'll find some shoes with extra cushioning in the midsole (where most of the hopping takes place).

After jumping for a while or already taking the time to make your feet beautiful and strong (read the article onopens in a new window for stronger feet), your footwear won't be that important, but it's best to be cautious until you know how your feet and legs will react.

Choose a good rope

Beginners may find a beaded jump rope useful because it holds its shape better and is easier to control than a lightweight cloth or vinyl rope. You can (and should) eventually climb onto a weighted rope (which will slow your swing and give you more time to jump), but start easy and progress at your own pace.

warm up first

For a detailed full-body warm-up, check out the articleopens in new windowWhat is the best way to stay warm? But just like a rubber band, a muscle is more flexible when it's at a warmer temperature. So if you want to train your body to move through a greater range of motion, start with 5 to 10 minutes of light cardio and then continue with a dynamic stretching warm-up routine.

Dynamic stretching (or ballistic stretching) is much more effective than static stretching in properly preparing the body for a workout. Studies have shown thatopens in a new windowdynamic stretching can also improve power, strength and performanceduring a subsequent training session. So take your time and warm up thoroughly and properly.

Slowly increase your volume

Yes, I know I bring this up a lot, but especially for beginners, we often see this old question: "will open early in a new window.” Often we get overwhelmed by excitement and forget to pay attention to the volume (distance or duration) of our practice. This can be a problem as our bodies need time to adjust to new stresses, including the extra stress that all that jumping puts on our joints and muscles.

Pay attention to how long, how hard and how often you jump and listen to your body. Just like any good running or strength-training program, you should start slowly and build your volume solely based on how your body is adapting, not a pre-set plan or whim of the moment.

listen to your body

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With any effective exercise program, you will feel pain (especially as you progress). This particular type of pain is actually a sign that your muscles are being challenged, which is necessary for growth.

We practice nerds use a term called "DOMS" which is short for "opens in a new windowDelayed muscle sorenessopen pdf file', meaning pain that peaks about 24 to 48 hours after exercise. DOMS, which manifests itself as mild muscle tenderness and stiff joints, is perfectly normal, but DOMS, which causes tender muscles or stabbing joint pain, is not normal. So if sneezing, laughing, or washing your own hair hurts a few days after a workout, you need to be more careful and lower the volume or intensity (or both).

It is very important to be aware of your body and how it feels so that you know where your own limits are.

It is very important to be aware of your body and how it feels so that you know where your own limits are. You want to push yourself, but only to an advantageous point. Check the articlewill open in a new window. How do you know if you're exercising enough?for more information about it.

stretch and roll

Stretch or even betterwill open in a new window by spending some time on your foam rollerIt helps minimize DOMs, improve your recovery speed from workouts, and maybe even reduce your risk of injury. Last but not least, it's a great way to end a tough workout.


Jumping rope is a great way to get your heart rate up, spring your legs and of course burn some calories. Afteropens in a new windowPeter Schulman, MD, Associate Professor, Cardiology/Pulmonary Medicine, you would have to run a mile in eight minutes to burn more calories than jumping rope.

It's good for the heart, strengthens your upper and lower body and burns a lot of calories in a short time. Sure, you put a very direct and heavy load on your knees, ankles, and hips, but if you do it right, jumping rope is actually a lower-impact activity than running (and the force put on your knees during running is up to three times more than walking).

As with any intense exercise program, you should consult your doctor, especially if you have concerns about your body's ability to handle repetitive impacts. As I mentioned before, the shoes and the surface have to be considered, and of course don't forget that a good warm-up, cool-down, stretching and foam rolling are also important. If you follow these guidelines and always listen to your body, you'll be jumping into a fitter, more resilient body in no time.

For more information on skipping, rope tips, and to join the conversation about skipping, visitopens in a new in a new Also, subscribe to the Get-Fit Guy podcast atopens in a new windowPodcasts from Apple,opens in a new windowSchneider,opens in a new windowSpotify,opens in a new windowGoogle Playor aboutopens in new windowRSSopens XML file.


All content here is for informational purposes only. This content is not a substitute for the professional judgment of your own physician. Please consult a licensed healthcare professional with any individual questions or concerns.

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What is a good beginner jump rope routine? ›

Beginner Workout 2
  • Set 1: 30 seconds of jumping, 30-second rest.
  • Set 2: 45 seconds of jumping, 45-second rest.
  • Set 3: One minute of jumping, one-minute rest.
  • Set 4: 45 seconds of jumping, 45-second rest.
  • Set 5: 30 seconds of jumping, 30-second rest.

Should a 60 year old jump rope? ›

It's important to consult with your doctor to ensure that you are physically capable to jump rope, but as long as you are cleared by your doctor and are physically capable, jump rope. You're never too old to jump rope!

What are the three main steps to remember when jumping rope? ›

Rope jumping involves three phases in each jump—load phase, flight phase, and landing phase—and you will perform each of these phases hundreds of times during each jumping session. The load phase requires you to balance your body on the balls of your feet with your knees slightly flexed.

How long should I jump rope a day beginner? ›

If you're a beginner, it's recommended that you only jump rope one to three times a week, focusing on short sessions (one to five minutes).

How many minutes a day should I jump rope to see results? ›

Jumping rope for anywhere between 30 to 60 minutes will fetch you good results. As a beginner, you could start by skipping for as long as you can with 60-second breaks in between for up to 10 -15 minutes. Do this twice or thrice a week.


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