Which muscles does the double unders work?

The double unders mainly works your cardio. It also involves your calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the double unders in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Double Unders: how to do it and muscles worked

The double unders mainly works your cardio, with help from your calves. You need simple equipment.

Muscles worked

Main

Cardio

Helping

Calves

How to do the double unders

1
Hold the handles of a jump rope at hip height with elbows close to your ribs. Stand tall with the rope behind your heels and your feet together.
2
Jump slightly higher than normal and spin the rope twice under your feet with a fast wrist flick before you land. Land softly on the balls of your feet.
3
Keep your body straight and your jumps relaxed. Breathe steadily and rest when your rhythm falls apart. Count each successful rep.

Form tip: Turn the rope with your wrists, not your arms. Master single jumps first, and use a speed rope.

Common questions

Which muscles does the double unders work?: The double unders mainly works your cardio. It also involves your calves.
What equipment do I need for the double unders?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the double unders in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.