Total Body Workout: Basics Of Jump Rope

basics of jump rope

Basics of jump rope exercises may not look like much, but it actually does pack a lot of punch and you may start to know why professional athletes like boxers, mixed martial artists,

The basics of jump rope fitness for health

Experts believe that the jump rope is considered to be one of the most effective routines that improve cardiovascular health. It has been considered to be three times more effective compared to aerobic exercises as it incorporates all upper and lower body muscles all working together in unison and includes your own bodyweight for the movements.

Jump rope requires proper synchronization and coordination of two movements that are essential to promoting better health with linear and circular movements to create the perfect jump.

It may look simple enough but the proper jump rope exercise actually takes some practice and preparation.


The ideal length of the rope to use is to measure one by standing with one foot in the center of the rope then pull the ends up. The top of the handle should be at shoulder level, then trim the rope length.

Hold the rope lightly in both hands with the palms facing upward and the wrists lower than the elbows. If the wrists go higher, the rope shortens its length and you could accidentally step or trip on it.

Keep the upper arms close to the sides with the arms turned away from you about 90 degrees in angle.

Beginners are advised to use a slightly weighted rope to allow for better control such as a beaded rope or plastic speed rope. As you get to improve, you can switch to a lightweight type with a PVC core that is more aerodynamic and quicker to control.

Getting on with the jump

Turn the rope with the wrist in quick circles. Make sure to not use the arms and shoulders to control the rope.

Use the balls of your feet to hop an inch or two off the floor. The rope is thin and there’s no need to jump a foot-high in the air to clear it. Doing higher jumps could cause fatigue easily and may turn out to be only a waste of time and effort.

Make sure the eyes look straight forward when doing your jump rope exercises to maintain a neutral spine.

Start by finding your natural speed and maintain that pace for several reps.

Here are some basic yet effective jump rope exercises to help you stay fit and and healthy.

Basic Jump – this is the common and most basic among the jump rope routines. Simply jump over at the rope

Running Man– this is simply running in place and jumping over with each stride.

High knees– raise the hips alternately to hip height as you jump over the rope.

Slalom jump– jump with both feet side to side when you jump over the rope just like skiing.

Jump jack – jump with the feet over the rope with legs apart, then over the rope and back again as if you are doing the lower half of the jumping jack.

Hop jump– hop on one foot over the rope while holding the other one in the air.

Circuit training

Below are several workout tables you can use to do your jump rope exercises. These are guaranteed routines that will help you with a total body workout, including some vitl cardiovascular exercises.

Workout 1: Jumps – Do light cardio and some dynamic stretching to start, then do 10 minutes of different variations.

Workout 2: Circuits – Warm up with cardio and stretching then do total body strength jumps for your cardio intervals. Do weight exercises using dumbbells during intervals for a total of 15 minutes. 

Workout 3: Core- Burn fat and develop endurance with this core-strengthening routine. Use a Basic Jump for two minutes to warm up and do each move. Takes 15 minutes to complete the workout.

When you feel that pang of hunger after your jump rope workout, it would be great to get a pack of Promax Lower Sugar Chocolate Peanut Butter bar to satisfy your hunger. Loaded with 18 vitamins, minerals and antioxidants, the The Promax Lower Sugar Chocolate Peanut Butter bar is a good immune-boosting snack that’s perfectly healthy and even tastes good.

It is formulated with the proprietary Promax Protein Blend and 18 grams of muscle building protein and 14 grams of fiber, the Promax Lower Sugar Chocolate Peanut Butter bar only contains 9 grams of sugar.