Fitness Articles

Jumping Rope for Fitness

Change Your Body on the Cheap with This 3-Week Plan!


Week 3 and beyond: By now, you've got the hang of it! You should be able to jump for a few minutes straight without needing a break, keeping a pace around 120 turns per minute (two jumps per second). The goal over the next few weeks is to gradually increase your jumping time (while decreasing your resting time) until you can go for 10 minutes non-stop. Keep jumping rope a part of your workout routine about every other day.

Mastering technique: Now that you're fit to jump for several minutes, try some of the following speed and jumping techniques to keep challenging your body:
  • Increase your speed. Aim for 180 turns per minute (3 jumps per second).
  • Switch directions. Instead of turning the rope from back to front, switch its direction (forward to back) for more challenge.
  • Crossovers. Cross the rope and your arms in front of your body as you jump through the rope.
  • Scissor jumps. Turn the rope as you normally would, but scissor your legs forward and back (like skiing back and forth) to clear the rope.
  • High stepping. Turn the rope as you normally would, but clear the rope with a high knee run (bringing one knee up high at a time).
  • Jump straddles. Turn the rope as you normally would, but clear the rope with a jumping jack motion with your legs (straddle legs apart then together).
  • Freestyle it! Get creative—invent your own jump!
Jumping rope is an intense, high-impact activity, so it's not something you'd want to do every day—even though it can be addicting! For more workout ideas and techniques, check out the SparkPeople's free 10-Minute Jump Rope Workout.
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About The Author

Jason Anderson Jason Anderson
Jason loves to see people realize the benefits of a healthy, active lifestyle. He is a certified personal trainer and enjoys running races--from 5Ks to 50K ultramarathons. See all of Jason's articles.

Member Comments

  • RENEE20155
    Waaoooww! I'm glad this topic came up @ jumping Rope! I love jumping Rope...i have been lazy with the weightloss regime but jumping rope bails me out like 'a miracle'. I do 500jumps(100x5set
    s) in 7 mins.. trained my body to do much so, if I didn't jump rope in a day, I would feel so heavy!! I also noticed that if I walked for 1hr 30 mins I don't feel fulfilled until I jumped rope. The only snag is..everything tends to reduce in size especially my boobs.. suggestions? ....RENEE - 9/17/2015 5:27:21 AM
  • I am starting jump rope challenges for 30 days. Will see what happen. - 9/10/2015 11:49:08 PM
  • I used to do this in high school to supplement strength training (weights and calesthentics) don't think I could do it anymore :( - 7/31/2015 11:30:49 PM
  • My bladder does not co-operate with jumping rope - 7/30/2015 3:26:06 PM
  • I LOVE jumping rope. I've been jumping every day for about four years now. It's great for proprioception. It's great for balance. It's great for eye-hand co-ordination. For a time I jumped rope wearing a blindfold. To keep impact low, jump with your two feet together and just lift them off the floor an inch, just enough to clear the rope. I jump rope barefoot. I miss much less often than with shoes on. Remember to never heel strike. All the jumping takes place in the ball of the foot. Have fun. - 7/29/2015 7:30:04 AM
  • I don't know, is it just me or does jumping rope for 10 minutes straight sound awfully boring? That's a long time when you think about it. I'd rather get cardio benefits from something like Zumba or even just a walk around the neighborhood (where I have interesting things to look at). - 6/7/2015 11:19:28 AM
  • I have not jumped rope since I was a girl. ROFL. not trying to die now. But I may consider a mini trampoline soon..we shall see. I loved jumping rope as a girl...brings back fun memories - 12/19/2014 12:42:50 PM
  • I read this article a week ago & decided I wanted to try jumping rope again, haven't done it for probably 30 years! I found a NordicTrack Deluxe Speed rope for $6.99 at Sears tonight. Lets see how the next 3 weeks go! - 10/24/2014 9:29:52 PM
    I tried it, but too hard on my knees. - 8/5/2014 2:15:15 PM
  • I have bought several different jump ropes but none seem to be quite right so I followed the other piece of advice that I found on Sparkpeople...I jump without a rope making the same circular motion with my hands. May not be exactly the same but it works for me for now. - 6/21/2014 11:22:06 PM
  • Back in my martial arts days we did a lot of jumping rope as a timing drill. I found my rope about a week ago and well it's not quite like riding a bike in that I didn't go right to all my little tricks, but it was kind of fun and I'm determined to get back my swerve. - 4/5/2014 8:56:27 AM
  • I am going to try it, although I have always avoided exercises that involved much jumping. I wonder how many girls were laughed at because of bouncing 'boobs'. Guys have it so easy. - 4/5/2014 7:20:25 AM
    There's a way of making jumping rope low impact, if you only hop an inch or two off the ground and turn the rope fast. If you've ever seen boxer's jump, you'll notice they don't go high, they keep their feet low to the ground and use good form. - 12/15/2013 5:46:43 PM
  • Reading this article has inspired me to buy a jump rope - I shall have to use it outside though, as I'm scared about getting it caught on the light fittings in the ceilings around my house.
    Luckily I have plenty of space outside so no excuses! - 12/10/2013 11:23:01 PM
  • Bought jump rope. Started to use it. Was hard. Stopped using it. Got sparked. After living The Spark Life for almost a year jumped again. First attempt, jumped 125 consecutive jumps without missing a step. Amazing. True. Jaw-dropping experience. Testament to The Spark Life. - 11/1/2013 12:34:37 PM

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