How to do the Jump Rope
Step by step
- Pick a rope that reaches about armpit height when you stand on the middle of it.
- Hold the handles at hip height with your elbows in close to your sides.
- Turn the rope using small circles from your wrists, not your arms.
- Make small, soft bounces on the balls of your feet, clearing the rope by an inch.
- No rope handy? Do the same footwork and wrist circles without one.
- Find a steady rhythm and take short breaks whenever you need.
The thing people get wrong
Land lightly on the balls of your feet with soft knees - if the jumping bothers your joints, do quick low fast-feet instead of full jumps.
Coaching cue
Jump in the same spot every rep instead of drifting around the floor.
Stay safe
Check you have clear space overhead and on all sides before you start turning the rope.
Make it easier or harder
- Easier: Do the footwork and wrist circles with no rope, or step over the rope one foot at a time.
- Harder: Turn the rope faster, hop on one leg at a time, or go for longer unbroken sets.
Muscles worked
- Primary: Cardio, Calves
- Secondary: Front delts
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.