Cardio exercise · rope
Jump Rope
The jump rope is a rope exercise that targets your heart and lungs, with the calves, quadriceps and hamstrings assisting.
- Target muscle
- Cardiovascular system
- Also works
- Calves, quadriceps, hamstrings, glutes
- Equipment
- Rope
- Body part
- Cardio
How to do the jump rope
- Hold the handles of the jump rope with your hands, palms facing inward.
- Stand with your feet shoulder-width apart and knees slightly bent.
- Swing the rope over your head and jump over it as it comes towards your feet.
- Land softly on the balls of your feet and repeat the jump as the rope comes around again.
- Continue jumping for the desired duration or number of repetitions.
Sets and reps
Work in intervals — for example 30–45 seconds on and 15–30 seconds off for 6–10 rounds — or keep a steady pace for 10–20 minutes.
Muscles worked
The main muscle is your heart and lungs. The calves, quadriceps, hamstrings and glutes work as secondary muscles. See all cardio exercises or every rope & strap exercise.
