cardio · jump rope
Jump Rope
500+ calories per 30 minutes — the most portable cardio there is.
5–10 × 60 sec 15 minrest 30s
Equipment
jump rope
Rest
30s between sets
Primary muscles
calves, cardiovascular
Also works
shoulders, core
How to do it
- Hold rope handles loosely, elbows tucked at your ribs.
- Wrists — not shoulders — drive the rope.
- Jump 1–2 inches off the ground on the balls of your feet.
- Start with 60-second efforts, resting 30 seconds. Build to 3-minute rounds.
Form cues
- ✓Wrist rotation, not arm circles
- ✓Land soft on the balls of your feet
- ✓Tight core
Common mistakes
- ✗Jumping too high (wastes energy)
- ✗Arms doing the work
Progressions
- Bounce without rope → basic bounce → alternating foot → double unders