Jump Rope. The Basics.

Cheap, portable and brutally effective. Most people do it wrong.

Setup
  • Rope length — stand on the middle of the rope, handles should reach your armpits.
  • Shorten as your technique improves — a shorter rope means a tighter, more efficient rotation.
  • Surface — hardwood or rubber. Avoid concrete and carpet.
Form
  • Elbows close to your hips — the rope turns from your wrists, not your shoulders.
  • Jump low — 2–4cm off the ground. No higher.
  • Land on the balls of your feet — no heel, knees slightly bent.
  • Stand tall — shoulders back, core tight.
How to Start
  • Practice the jump without the rope first — get the rhythm.
  • Then add the rope — 3 sets of 60 seconds, 60 seconds rest between sets.
  • Increase work time and decrease rest as you improve.
What It Does
  • Builds cardiovascular fitness, coordination and footwork.
  • Burns up to 10 calories a minute at high intensity.
  • Low cost, no space needed, travels anywhere.

PS. You will trip. Everyone does. Keep going.