Jump the Rope Workout

Contrary to popular belief, rope jumping is not just for professional boxers and young kids in the schoolyard. Rope jumping is an excellent choice for exercisers of all fitness levels who want to improve their cardiovascular conditioning, coordination, agility, speed, strength, balance, rhythm, timing, and bone density. All you’ll need is a properly-sized jump rope, a suitable surface for jumping (a flat, firm surface with a little give is best; avoid grass, artificial turf, dirt, and sand), and a timer.

If you’re new to rope jumping, keep these seven rules in mind:

1. Keep your elbows close to your ribs.

2. Don’t choke up on the handles.

3. Allow your ankles, knees, and hips to flex when you land.

4. Keep your jumps low.

5. Hold your hands waist-high.

6. Turn the rope mainly by rotating your wrist.

7. Turn the rope first, jump second.

Jump Rope Basics

If you haven't picked up a jump rope since fourth-grade gym class, it's time for a skip down memory lane. Burn 135 calories in just 10 minutes with this jump rope workout from Marty Winkler, cocreator of RopeSport workout DVDs (ropesport.com). You'll also sculpt your shoulders, chest, arms, and legs.

How To Jump Rope

Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.

Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.

If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.

To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn't go past your armpits.