Exercise · Form & cues
Jump Rope — form guide
Calves · Shoulders · Cardiovascular System. Equipment: Jump Rope. Difficulty: Beginner–Intermediate.
TEMPO
10–20 min OR 10 × 1 min on / 30s off
Burns ~10 kcal/min. Builds calf endurance + foot quickness. Excellent warm-up or finisher.
Cues
- Small jumps — barely leave the ground
- Wrists turn the rope, not arms
- Land softly on balls of feet
Common mistakes
- Jumping too high — wastes energy
- Rope too long or short
Injury notes
Calves + Achilles take a lot of impact. Build slowly.
Progression
Start with 30s on / 30s off × 10. Build duration weekly.