How to Do the Rope Jumping

Intermediate · Other · Targets Quadriceps, Calves, Hamstrings

How to perform it

1. 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.
2. 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

The Rope Jumping primarily targets your Quadriceps, with support from your Calves, Hamstrings. You'll need other.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Rope Jumping slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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