Jump Rope Workouts: Beginner to Double-Unders
A jump rope is cheap, fits in a drawer, and works when it's too cold to run. How to size a rope, the basic moves, beginner to advanced workouts, and how to finally land double-unders.
A jump rope costs a few dollars, fits in a drawer, and gives you a serious workout in a few minutes. When it's cold or dark outside, it's one of the best ways to keep moving at home. Here's how to start, and how to build up to double-unders.
Pick the right rope
- Basic speed rope with a thin plastic or coated cable is best for most people.
- Beaded ropes are slower and easier to see, good for beginners and kids.
- Weighted ropes build more upper-body work but are harder to learn on.
Sizing: stand in the middle of the rope with one foot. The handles should reach about to your armpits. Shorter ropes are faster; beginners usually do better with a little extra length.
Where to jump
- Wood floors, rubber mats or gym floors are best.
- Avoid concrete if you can; it's hard on joints.
- Ceiling height: make sure the rope clears.
- Shoes: wear supportive athletic shoes.
The basic jump
- Hold the handles at about hip height, elbows close to your sides.
- Turn the rope with your wrists, not your whole arms.
- Jump just high enough to clear the rope, about an inch or two.
- Land softly on the balls of your feet, knees slightly bent.
- Keep your eyes forward and your body tall.
Most beginners jump too high and swing their arms too much. Small, quiet jumps are the goal.
Moves to learn next
- Alternate foot step: like jogging in place over the rope.
- Boxer skip: shift your weight side to side.
- High knees.
- Side to side and front to back hops.
- Criss-cross: cross your arms on the way down.
- Double-unders: the rope passes under your feet twice in one jump.
A beginner plan
Start slow. Jumping is high-impact.
- Week 1–2: 10 rounds of 20 seconds jumping, 40 seconds rest.
- Week 3–4: 10 rounds of 30 seconds jumping, 30 seconds rest.
- Week 5–6: 8 rounds of 45 seconds on, 15 seconds off.
Mix in different moves as you get comfortable.
An intermediate workout
- 1 minute basic jump
- 30 seconds high knees
- 1 minute boxer skip
- 30 seconds side to side
- 30 seconds rest
Repeat four to six times.
How to learn double-unders
Double-unders are the rope milestone most people want.
- Get your basic jump smooth and quiet first.
- Jump a little higher than normal, but keep it controlled.
- Speed up your wrists, not your arms.
- Try "single, single, double" patterns: two regular jumps, then one double.
- Practice in short bursts. It's frustrating at first; that's normal.
- Use a lighter, faster rope sized correctly.
Expect some whipped shins along the way.
Is jump rope better than running?
They're both great. Jump rope is a little more intense in a short time and easy to do indoors; running is easier to do for a long time. Many people do both.
Safety
Jumping is high-impact. Build up slowly, especially if you have knee, ankle or back problems, and check with your doctor if you have any health concerns. If you want lower impact, try a mini-trampoline instead. See rebounding for beginners.
More indoor ideas: winter jump workouts you can do indoors and how to jump higher.
Photo: Man Jumping Rope (Lincoln Road Mall).jpg) by Tamanoeconomico, CC BY-SA 4.0.