jump rope workout · jump ropes · Skipping rope · skipping rope exercise · skipping rope workout · skipping ropes · Jun 03, 2022

12 Amazing Skipping Rope Exercises You Have To Try

by Priya Samuel

Bored of your same old cardio routines? How about getting yourself a skipping rope?

It’s great for your heart, brain, bones, muscles, joints, and whatnot.

And the most awesome feature of a skipping rope? It’s super versatile.

You can use it as a stand-alone cardio tool, incorporate it into your HIIT and strength-training routines, use it for your warm-up, and even as a workout finisher.

So, if the basic jump is all you know and you want to expand your repertoire of jump rope exercises, then you’re in the right place.

Here’s our list of 12 oh-so-amazing skipping rope exercises that’ll have you jumping with joy!

Let’s hop to it!

Types of skipping ropes

First things first!

Let’s talk about a few different types of skipping ropes out there.

1. Basic skipping ropes

These are usually made of plastic and have rubber or foam handles. They are perfect for beginners. Check out our Orange skipping rope right here.

2. Speed skipping ropes

As the name suggests, these ropes are built for speed. Made of thin cables, speed ropes are best suited for advanced users and can be used for complex jump rope tricks such as double unders and criss-crosses.

Our Active Speed ropes and Active Metallic Handles speed ropes could be just what you need for your speed jumping.

3. Weighted skipping ropes

The additional weight in these heavy ropes makes it fantastic for advanced users who want a more intense workout, especially for their forearms.

But they are also suitable for beginners as they can slow down your rotations and give you excellent feedback that helps in your timing and coordination.

Give our Pro Variable ropes and Weighted skipping ropes a try.

Now before you can try out the jump rope exercises mentioned below, please ensure that your rope is the right length for you.

There are 2 popular ways to measure your skipping rope – The Armpit method and the Clearance method. To know more about that, read this: What Should Be The Ideal Length Of Your Skipping Rope.

Another crucial factor when you jump rope? GOOD FORM!

This video has all the deets!

For more tips on how to jump rope with good form, check out our blog post.

Skipping rope exercises for beginners and intermediate jumpers

1. Jump Rope Alternate Foot Step Jump

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your left foot planted firmly on the ground, raise your right foot a few inches off the ground. This is the starting position.
Now as you swing the rope over your head, begin to jump up off the ground with your left foot as the rope nears your feet.
As you land on your left foot, put your right foot down while slightly raising your left foot.
Now jump up off your right foot, and then repeat, alternating back and forth.

Tips

Ensure you use a light ankle and knee motion while landing on the balls of your feet.
Don’t jump too high.

2. Jump Rope High Knees

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your feet hip-width apart and a slight bend in your knees, jump onto your left foot while lifting your right knee to your hip level.
As you do this, swing your rope over your head and jump through at the same time.
On the 2^nd rotation of the rope, jump onto your right foot and lift your left knee at the same time as the rope approaches your feet.
Keep jumping by alternating between both legs.

3. Jump Rope Jacks

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your feet together and a slight bend in your knees, rotate your wrists and swing the rope over your head.
As the rope approaches your feet, jump and land with your feet wide apart (Similar to a jumping jack).
On your next jump, land with your feet together.

4. Jump rope skiers

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your knees slightly bent and feet shoulder-width apart, rotate your wrists and swing the rope over your head.
As the jump rope nears your feet, jump a few inches to your right side with both feet together.
As the rope passes under your feet, return to the starting position.
In your next jump, repeat this process on your left side.
Keep jumping by alternating between the right and left positions.

Tip: Let your upper body remain static. Move only your feet from side to side.

5. Jump rope bell Jump

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your knees slightly bent and feet shoulder-width apart, rotate your wrists and swing the rope over your head.
As the jump rope nears your feet, jump a few inches forward with both feet together.
As the rope passes under your feet, return to the starting position.
In your next jump, jump back a few inches.
As the rope passes under your feet, return to the starting position.
Keep jumping by alternating between the forward and backward positions.

6. Jump rope half twister and full twister

Half twister

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your knees slightly bent and feet shoulder-width apart, begin with a basic jump by swinging the rope over your head.
On the next rotation of the rope, twist your hips and lower body to the left (around 45 degrees).
You should land with your feet together pointing to the left.
For the next rotation, jump back to the starting position with your feet facing forward.
Now repeat the same movements on your right side.
Jump back to your original position.

For the full twister, the only difference is that you would keep switching from your left to your right without returning to the center position.

Tip: Keep your jumps small.

Skipping rope exercises for advanced jumpers

7. Jump rope criss-cross

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your knees slightly bent and feet shoulder-width apart, rotate your wrists and swing the rope over your head.
As the jump rope nears your feet, begin to jump up off the ground with both feet.
Once the rope passes your feet and is over your head, cross your elbows over each other at around the midpoint of your torso and jump over the rope.

8. Jump rope feet criss-cross

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your knees slightly bent and feet hip-width apart, rotate your wrists and swing the rope over your head.
As the rope passes under your feet, land with your right foot crossed in front of your left one.
On your next jump, land with your left foot crossed in front of your right one.

9. Jump rope squat jump

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your knees slightly bent and feet hip-width apart, bend your knees and lower yourself down into a squat position.
From this position, jump up off the ground while swinging the rope over your head.
Land gently on your toes while returning to your squat position.

Tip: Don’t try to jump high. Focus on bouncing on the balls of your feet.

10. Jump rope side swing

Hold the handles of your skipping rope in each hand with the rope in front of you.
Bring your wrists together to one side of your body.
Swing the rope at your hip level from side to side in a figure 8 pattern. You can sway your body a bit to get the momentum of the rope going.
Keep swinging the rope from one side to the other with your wrists overlapping and crossing each other.
Now do one side swing on each side, then open your arms out wide and jump over the rope once.
Repeat this a few times.
Once you’ve mastered this, do a side swing on only one side before jumping over the rope.
Now do a side swing on the other side and jump over the rope.

11. Jump rope heel-toe taps

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your knees slightly bent and feet hip-width apart, swing the rope over your head and do a basic jump.
As you jump, move your left foot forward tapping your heel to the ground.
Next step, shift both your feet backward with your right foot tapping your toe.
Now move your right foot forward to the heel tap position, beginning the cycle on the other side.

Tips:

Use a weighted rope to get more feedback.
Practice your footwork first before you begin with the rope.

12. Double unders

Hold the handles of your skipping rope in each hand. Your rope should be on the ground behind your feet.
With your knees slightly bent and feet hip-width apart, swing the rope over your head and jump a few inches off the ground.
While you’re in the air, flick your wrists twice so that the rope passes under your feet twice before one jump.
Land softly on the balls of your feet.