Basic Jump Rope

Basic Jump Rope: Efficient and Accessible Cardio

Jump rope is one of the most time-efficient cardio exercises. It burns an average of 10-16 calories per minute, improves coordination, strengthens calves and develops cardiovascular endurance.

Muscles Targeted

Calves (main drivers), shoulders (wrist rotation), quadriceps, glutes and core. Hand-eye-foot coordination is constantly trained.

Step-by-Step Execution

1. Rope length: standing on the middle, handles reach armpits.
2. Wrists: at hip height. Rotation comes from wrists, not entire arms.
3. Jumps: small 2-3 cm jumps, landing on toes and ball of foot. Never on heels.
4. Posture: eyes forward, body braced, shoulders relaxed.
5. Rhythm: start slowly, find your natural cadence.

Duration

10 to 20 minutes continuous or intervals. Beginners start with 5 minutes with frequent breaks.

Safety Tips

• Shock-absorbing surface: avoid concrete.
• Shoes with good forefoot cushioning.
• Warm up calves and ankles before starting.
• Progress gradually: calves are often the limiting factor initially.

Variations

• Alternate feet: like running while jumping rope.
• Boxer skip: small weight transfer from foot to foot.
• Slow rope: one rope turn per two jumps (beginner).

Target Audience

All levels. Exceptional effort-to-results ratio for weight loss and general conditioning.