FitCi
Jump Rope is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold the rope with both hands, elbows close to your body and palms turned slightly forward.
- Turn the rope over your head and forward using only your wrists, keeping your arms almost still.
- As the rope reaches your feet, hop lightly off the balls of your feet.
- Keep your jumps low, just a few centimeters high, only enough to clear the rope.
- Land softly and quietly with your knees slightly bent.
- Settle into a steady rhythm and repeat the movement continuously.
Coaching tip
Turn the rope from the wrists and hop lightly; keep your heels off the ground and hold the rhythm.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, ankle. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.