GymPlan AIJump Rope
Jump Rope is an intermediate cardio that mainly works your quads, with help from your calves and hamstrings.
How to do the jump rope
- 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.
- 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.
Muscles worked
Sets and reps
Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.
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Start your free trialJump Rope alternatives
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What muscles does the jump rope work?
It mainly works your quads; your calves and hamstrings assist.
How many sets and reps of jump rope should I do?
Start with 10-15 minutes at a pace you can talk at, and build towards 20-30 minutes, or alternate 30 seconds hard with 60 seconds easy.
Is the jump rope good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.