SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Jump Rope | Illustrated Exercise Guide

Jump rope exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/jump-rope/

Primary muscles: Legs
Secondary muscles: Abs, glutes, arms, back
Equipment: Jump rope

Jump Rope Instructions

1. Hold the rope while keeping your hands at hip level.
2. Rotate your wrists to swing the rope and jump.
3. Jump with both feet at the same time, one foot at a time, alternating between feet, etc.
4. Repeat until the set is complete.

Proper Form And Breathing Pattern

Engage your abs, loosen your shoulders and turn the rope only with your wrists, not the entire arms. Keep the upper body straight, knees slightly bent, and jump on the balls of your feet. For a low-impact exercise, focus on doing faster and smaller jumps. Breathe deeply and naturally, keeping a smooth and steady rhythm.

From the Shop

Monthly Membership
Monthly Membership

Exercise Benefits

The jump rope is the perfect cardio exercise. It warms up the body, strengthens the muscles, increases aerobic fitness, and burns a lot of calories in a short period of time. Jumping rope can also improve speed, coordination, agility, and balance.

Jump Rope Demonstration

Jump rope exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/jump-rope/

Sets And Reps

You can include the jump rope exercise at the beginning of your warm up routine, or you can alternate it with low-intensity exercises, to keep your heart rate up. Remember to always start slowly with just 1 set of 2 to 3 minutes and increase the intensity and duration over time.

Calories Burned

To calculate the number of calories burned jumping rope, enter your weight and the duration of the exercise:

Related Warm Up Exercises

Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
High knees
Mountain climbers
Side to side squats
Lunge kicks

Popular Workouts

Lower Body Workouts

16-Minute Glute Activation Circuit

Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? If this is …

Full Body Workouts

Fat Burner Full Body Workout For Women

Increase your stamina and endurance with this intense bodyweight fat burner routine for women. A 30-minute full body workout, perfect for burning a ton of …

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your …

Train Like A Girl Challenge
28-Day Workout Plan
Ready to tap into your body’s natural power and reach new fitness heights? Join the 28-Day Train Like a Girl Challenge and master the art of optimizing your hormonal cycles!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!
  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Peach & Pistachio Fruit Salad with Raspberry Mascarpone Recipe / @spotebi

    Celebrate summer with this fresh and light Peach & Pistachio Fruit … [Read More...]

    Easy One-Pot Chicken Stew Recipe / @spotebi

    This one-pot chicken stew is healthy but also a hearty meal. It's a … [Read More...]

    Flatbread Appetizers with Yogurt Sauce, Grilled Tomatoes & Chickpeas Recipe / @spotebi

    The flavors of the Mediterranean come together in these flatbread … [Read More...]

    Train Like A Girl Challenge

    28-Day Workout Plan

    Ready to tap into your body’s natural power and reach new fitness heights? Join the 28-Day Train Like a Girl Challenge and master the art of optimizing your hormonal cycles!

    JOIN US!

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved