What muscles does the Jump Rope work?

The Jump Rope mainly works the cardio and calves.

What equipment do you need for the Jump Rope?

None: it is a bodyweight exercise.

How many sets and reps of the Jump Rope?

Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.

What can I do instead of the Jump Rope?

Assault Bike, Assault Bike Intervals, Elliptical Trainer and Indoor Rowing work the same main muscle.

Jump Rope

Bounce on the balls of the feet with small hops, turning the rope with the wrists and staying light.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Cardio, Calves
Equipment: Bodyweight
Movement: Conditioning

Sets and reps

Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
Steady work: 10 to 30 minutes at a pace you could hold a conversation at.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Home Bodyweight · ConditioningSeconds.4×60 @ BW

Alternatives

Other exercises for the cardio, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Jump Rope work?: The Jump Rope mainly works the cardio and calves.
What equipment do you need for the Jump Rope?: None: it is a bodyweight exercise.
How many sets and reps of the Jump Rope?: Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
What can I do instead of the Jump Rope?: Assault Bike, Assault Bike Intervals, Elliptical Trainer and Indoor Rowing work the same main muscle.

Program it for your clients

Coaches add the Jump Rope to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.