Jump Rope Exercises to Boost Your Workouts

Jump rope exercises can be an excellent addition to any cardio or HIIT workout. It’s easy to include jumping rope into your workout routine, and it will help you build stamina and endurance while challenging muscles throughout your body.  

Jumping rope is not a go-to activity for most people — at least not after 10. But it is one of the simplest and fastest ways to gain strength, build cardiovascular fitness and improve foot speed.  Researchers from Murray State University found that jumping rope can improve athletes’ aerobic and anaerobic capacity, shoulder strength coordination, and equilibrium and balance. 

Do you need any more reasons? Here’s more! According to an Arizona University study, just 10 minutes of jumping rope is as efficient of a cardio workout as 30 minutes of running. Of course, a jump rope is also cheap! And you can do it at home. It’s also easily packable for wherever you travel.  

So, let’s get started! Of course, the basic jump is the most fundamental exercise every beginner needs to learn. Once mastered, let’s try some new jump rope exercises below.  

Exercise #1: The Alternate Foot Step 

The alternate footstep jump is one of the most effective and commonly used jump rope exercises. How do you do this? Jump on one foot, alternating each foot with every jump. It’s easier than it sounds, and a slower pace is how you’ll succeed at first. If you want to push yourself, try this exercise at max speed with a heavy rope.

Exercise #2: High-Knee Steps

The high-knee step is almost a skipping motion over the rope. Try to move as quickly as you can and count only when your right leg hits the ground—a practical starting point for improving your quickness and developing your aerobic ability.  

Here’s a tutorial to help you get started:

Exercise #3: Side-to-Side

This exercise is exactly like it sounds! To perform the side-to-side movement, jump a few inches to your left as you swing the rope. Then to your right. Get into a rhythm. Can you do this for 60 seconds? I guarantee it will get your heart racing fast!

Exercise #4: Jump Rope Jacks

Jumping jacks while jump roping?! Don’t be intimated. You’re just alternating your stance from near to wide. This jump rope exercise will improve your coordination while boosting your agility. 

Bonus: Double Jumps

If you’re already good at jump roping and you’re looking to improve your jumping ability, one of the best drills I know is the double jumps. For this exercise, you will perform two turns of the rope instead of just one. It’s a great workout and one you will instantly observe in your lower legs.


Are there any jump rope exercises that I missed? I’d love to hear your thoughts at hello@heartandsoulblog.com. Also, be sure to subscribe to the Heart & Soul Newsletter to receive more great tips straight to your inbox each Friday. Also, if you’re looking for more exercises, check out a 5-Minute Cardio Workout to Start Your Day. You won’t be disappointed! 

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