Rope Jumping
How to do the Rope Jumping
- 1
Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
- 2
Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.
How to program the Rope Jumping
Sets and reps
As an isolation movement, the Rope Jumping is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Rope Jumping is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Rope Jumping into a plan
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Frequently asked questions
What muscles does the Rope Jumping work?
The Rope Jumping primarily targets the Quadriceps. It also recruits the Calves, Hamstrings as supporting muscles.
What equipment do I need for the Rope Jumping?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Rope Jumping should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
