Jump Rope

9 exercises

The jump rope is one of the simplest and most effective cardio tools, used by boxers for footwork, coordination and conditioning. A few minutes of skipping burns plenty of energy while training your calves, timing and rhythm.

MediumSpace needed

Budget

✓Home friendly

Best for

Calves Shoulders Forearms Quadriceps Full Body

Benefits

High-intensity cardio that burns a lot of energy in a short time.
Sharpens coordination, footwork and rhythm.
Strengthens calves and ankles and helps build bone density.

Beginner advice

Size the rope by standing on its middle: the handles should reach about your armpits. Beginners do best with a slightly heavier PVC or beaded rope that is easier to time, while thin speed cables are for double-unders later on.

Safety

Jump on a forgiving surface such as wood or a mat, wear supportive shoes, keep the jumps small on the balls of your feet and build up minutes gradually to protect your shins — and check you have clear space and enough ceiling height.