cardio#0432
jump rope
A cardio exercise for your cardiovascular system, done with rope. Watch the demo, read the tips, then see how many sets and reps suit your goal.
- Target muscle
- Cardiovascular system
- Equipment
- Rope
- Type of move
- Cardio
- Difficulty
- Some experience
How to get the most from it
How to do it well
Start with a minute or two at an easy pace to warm up.
Stay tall and land softly as you pick up the pace.
Work hard but in control — form first, then speed.
Use it as an easy warm-up or as a hard finisher.
Sets and reps for your goal · beginner
- Lose fat
- 6–8 rounds · 20 s hard / 40 s easyUse it to warm up (easy pace) or to finish a workout (hard pace).
- Get fitter · your goal
- 6–8 rounds · 30 s hard / 30 s easyUse it to warm up (easy pace) or to finish a workout (hard pace).
- Build muscle
- 6–8 rounds · 30 s hard / 30 s easyUse it to warm up (easy pace) or to finish a workout (hard pace).
- Get stronger
- 6–8 rounds · 30 s hard / 30 s easyUse it to warm up (easy pace) or to finish a workout (hard pace).
Put it to work
Build a week around it
The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.
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