Jump Rope
Quick answer
The Jump Rope mainly works the calves, with help from the front delts, side delts, rear delts and forearms. Intense cardio that improves endurance, coordination, and calf tone. Beginners: 5–8 intervals of 20–30 seconds, with 30–60 seconds of rest.
How to do it
- Adjust the rope: its handles should reach your armpits when you stand on the middle of it.
- Stand tall, elbows close to your body, and turn the rope with your wrists.
- Jump just a few centimeters, landing on the balls of your feet.
- Start with 30 seconds of jumping and 30 seconds of rest, then extend the intervals.
Muscles worked
MainSecondary
- Calves
- Shoulders
- Forearms
Common mistakes
- Don't jump too high: it's pointless and tiring.
- Avoid overly hard surfaces like bare concrete.
Variations & alternatives
FAQ
What muscles does the Jump Rope work?
Mainly the calves. It also works the front delts, side delts, rear delts and forearms.
How do I fit it into a workout?
As intervals: 20–30 seconds of effort, 30–60 seconds of rest, 5–8 rounds. Add rounds before you lengthen the efforts.
Is the Jump Rope good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
