Jump Rope
Cheapest high-output conditioning there is, and it sharpens footwork as a bonus.
Choose an effort level
Easy
Under 100 skips a minute, rhythm bounce.
Moderate
100–120 skips a minute, two-foot bounce.
Hard
120–160 skips a minute.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Turn the rope from the wrists, not the shoulders.
- Jump barely an inch — just enough to clear the rope.
- Land softly through the balls of the feet with soft knees.
- Keep elbows close to the ribs and eyes forward.
Common mistakes
- Jumping far too high and burning out in a minute.
- Swinging from the shoulders, which tires the arms first.
- A rope at the wrong length — it should reach the armpits when stood on.
- Going straight to double unders before the basic bounce is steady.
A starter session
10 rounds of 30 seconds on, 30 seconds off. Stop a round early rather than flailing.
Who it may suit
Repetitive impact through the calves and Achilles. Build up gradually and stay off concrete where possible.