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Jump Rope

Burning calories, core
Jump Rope gif

About

Stand tall and jump at a steady pace

How to Jump Rope

Starting Position

Please stand with your feet together and the rope behind you.

Proper Form

1. Turn the rope backward and start with your feet together.

2. Keep your arms at your sides and turn the rope only with your wrists.

3. Bend your knees slightly when jumping to reduce the impact upon landing.

Breathing Technique

Breathe in and out steadily.

Precautions

Land softly to avoid putting strain on your ankles while running.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Jump Rope Community

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Jump Rope Related Reading

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    More biceps sets doesn't mean more growth. Two RCTs show 5–10 weekly sets match or beat 15–32 — here's the number that actually matters.

  • 3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works
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    3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

    Wondering how many days a week to work out? 3 sessions gets the job done — per an RCT in J Strength Cond Res and exercise guideline reviews.

  • Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.
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    Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.

    Adding weight isn't the only way to progressively overload — reps work just as well, according to a 2024 RCT and an ACSM overview of 137 systematic reviews.

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    Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

    Focusing on the target muscle really does boost hypertrophy and EMG activation — but the effect vanishes at heavy loads, according to 4 controlled studies.

  • 3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found
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    Wondering how many sets of deadlifts to do? 3–5 working sets is the evidence-based sweet spot — according to a Sports Med meta-analysis and a 2022 RCT.

Curious about a Cardio workout plan that includes the Jump Rope

Jump Rope Alternatives

Stationary Bike

Stationary Bike

Treadmill Running

Treadmill Running

More

Jump Rope vs

  • Jump Rope vs Stationary Bike
  • Jump Rope vs Elliptical Machine
  • Jump Rope vs Treadmill Running

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