Rope Jumping
An intermediate cardio exercise that works the quads.
Starting position
End position
How to Do Rope Jumping
- Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
- Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.
Muscles Worked
Alternatives to Rope Jumping
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Elliptical Trainer
An intermediate cardio exercise that works the quads, using a machine.
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2
Rowing, Stationary
An intermediate cardio exercise that works the quads, using a machine.
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3
Stairmaster
An intermediate cardio exercise that works the quads, using a machine.
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4
Step Mill
An intermediate cardio exercise that works the quads, using a machine.
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5
Skating
An intermediate cardio exercise that works the quads.
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6
Bicycling, Stationary
A beginner cardio exercise that works the quads, using a machine.
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7
Recumbent Bike
A beginner cardio exercise that works the quads, using a machine.
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8
Running, Treadmill
A beginner cardio exercise that works the quads, using a machine.
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9
Walking, Treadmill
A beginner cardio exercise that works the quads, using a machine.
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10
Jogging, Treadmill
A beginner cardio exercise that works the quads, using a machine.
Frequently Asked Questions
What muscles do rope jumping work?
Rope Jumping primarily works the quads. The calves and hamstrings assist as secondary muscles.
What equipment do I need for rope jumping?
The source dataset does not record equipment for rope jumping. Check the instructions above before you set up.
Rope Jumping: is it suitable for beginners?
Rope Jumping is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of rope jumping?
Elliptical Trainer, Rowing, Stationary, Stairmaster train the same primary muscles and are listed with 7 more alternatives above.
How do I log rope jumping in Fitnit?
As a duration. Fitnit logs the session length and counts it toward your weekly activity alongside your strength work.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Rope Jumping with AI
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