Jump rope is one of the simplest ways to train at home. It needs almost no space, it is cheap, and a short session gets your heart rate up. This starter plan takes about 15 minutes.
Before you start
- Use a flat, non-slip surface and supportive shoes.
- Stand tall, elbows close to your body, and turn the rope with your wrists.
- Jump just high enough to clear the rope.
The 15-minute plan
- Warm-up, 3 minutes: march on the spot, arm circles and ankle rolls.
- Round 1 to 5, 1 minute on, 30 seconds off: two-foot jumps at an easy pace.
- Round 6 to 8, 30 seconds on, 30 seconds off: alternate-foot steps, like jogging over the rope.
- Cool-down, 2 minutes: walk, then stretch calves and shoulders.
Stop if anything hurts. If you are new to exercise, have a health condition or are unsure, check with your doctor before you begin.
Which rope should you use?
A fast steel wire rope with lightweight handles, like the Weighted Steel Wire Jump Rope, is popular for footwork and conditioning in boxing gyms and HIIT circuits. For younger athletes, the Kids Jump Trainer with Voice Counter keeps count so kids can focus on jumping.
Progress each week
Add one more round each week, or shorten the rest by 5 seconds. Keep your technique clean before you speed up.