Which muscles does the jump rope / skipping work?

The jump rope / skipping 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 jump rope / skipping in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Jump Rope / Skipping: how to do it and muscles worked

The jump rope / skipping mainly works your cardio, with help from your calves. You need simple equipment.

Muscles worked

Main

Cardio

Helping

Calves

How to do the jump rope / skipping

1
Hold the rope handles at hip height with elbows close to your sides. Stand with the rope behind your heels, feet together, and chest tall.
2
Swing the rope overhead with your wrists, not your arms, and jump about 1 inch off the floor as it passes under your feet. Land softly on the balls of your feet.
3
Keep a steady rhythm and breathe regularly. Work for the time set, such as 30 to 60 seconds, then rest. Build up gradually.

Form tip: Keep your jumps small and relaxed. Use a surface with some give and stop if your calves or shins start to hurt.

Common questions

Which muscles does the jump rope / skipping work?: The jump rope / skipping mainly works your cardio. It also involves your calves.
What equipment do I need for the jump rope / skipping?: 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 jump rope / skipping in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform 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.