A jump rope is one of the cheapest and most portable conditioning tools you can own. It also looks simple and feels hard at first. A little setup makes the first weeks much easier.
Size the rope
Stand on the middle of the rope with one foot. The handles should reach about your armpits. Many ropes can be shortened by trimming or by adjusting the handles. A rope that is too long hits the floor late and tangles your feet.
Where to jump
- A wooden floor, a gym mat or a rubber surface is easier on your joints.
- Avoid concrete if you can, and avoid thick carpet that catches the rope.
- Wear supportive shoes with a bit of cushioning.
Learn the basic bounce
Read the step-by-step in the basic jump rope bounce page. In short: keep your elbows close, turn the rope with your wrists, hop only as high as you need and land softly on the balls of your feet.
A first plan
Use intervals so that you can keep the quality up.
- Week 1. 20 seconds of jumping, 40 seconds of rest, for 8 rounds. Three days a week.
- Week 2. 30 seconds on, 30 seconds off, for 8 rounds.
- Week 3. 40 seconds on, 20 seconds off, for 8 rounds.
- Week 4. 60 seconds on, 30 seconds off, for 6 rounds.
If you trip, just reset and keep going. Missing is part of learning.
Common problems
- Sore calves. Normal at first. Build time slowly and stretch your calves gently afterward.
- Shin or knee pain. Reduce the volume, check your surface and shoes, and stop if pain continues.
- Rope hitting your feet. Lift your hands a little higher and make your hops smaller.
Who should be careful
If you have joint problems, are heavily overweight or are returning from injury, ask a doctor or physical therapist first. Low-impact options like brisk walking or cycling may be a better start.
See all cardio gear for options.