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Cardio & conditioning

Beginner jump rope workout

Short rounds with equal rest are how to start skipping: your calves and Achilles tendons do most of the work, and they need a few weeks to catch up with your lungs. Size your rope first: stand on the middle and pull the handles up to between your chest and your armpits, then choose the length that lets you clear it comfortably. Do this 2 or 3 times a week with a day off between at first, our editorial suggestion, and lengthen the rounds every two weeks as the notes say.

20 minBeginner7 movesA jump rope · A wallHip flexors · Calves · Shins
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingEasier: Seated marchHarder: Standing band hip flexion
  2. Ankle bounces (mini pogo)2 × 15
    Beginner · Calves, Shins · 3D demoTiny, quiet bounces off your ankles, without the rope: the same low hop you'll use with itHarder: Pogo hops

Rope rounds

5 rounds · Rest 30 s: walk about

  1. Jump rope (basic bounce)30 s
    Intermediate · Calves, Quads, Shoulders · 3D demoLow, quiet bounces on the balls of your feet, turning the rope from your wrists. Tripped? Start again calmly. Weeks 3 and 4: 45 s on, 45 s rest. Weeks 5 and 6: 60 s on, 60 s restEasier: Ankle bounces (mini pogo)Harder: Double-unders (jump rope)

Calves and shins

  1. Slow calf raise2 × 15
    Beginner · Calves · 3D demoAbout 3 seconds up and 3 downEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Tibialis raise2 × 15
    Beginner · Shins · 3D demoBack near a wall, lift your toes towards your shins and lower slowlyHarder: Single-leg tibialis raise

Cool-down

  1. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoBack knee straightEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Soleus wall stretch30 s each side
    Beginner · Calves · 3D demoBack knee bentEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Tips

  • 2 or 3 sessions a week, with a day off between at first. In a trial, inactive adults who skipped 10 minutes every weekday from the start had more injuries and drop-outs than joggers.
  • Add no more than a few minutes of rope in all each week. After week 6, our suggestion is rounds of 2 to 3 minutes with a minute's rest.
  • Calf soreness is fine if it stays at 5 out of 10 or less and has settled by the next morning. A sudden pop at the back of your ankle, with pain or not being able to stand on tiptoe, needs same-day help (NHS 111, or urgent care in the US).
  • Wear cushioned trainers, and skip on a wooden floor, a gym mat or rubber rather than concrete.
  • If you leak when you skip, build up pelvic floor exercises first and see a GP or pelvic health physiotherapist. In pregnancy, don't start skipping new.
  • Once your rounds are easy, add a harder session once or twice a week, as our HIIT guide suggests: 9 rounds of 2 minutes at a pace where you can say only a few words, with 1 minute easy between, the session used in a trial in young adults.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the beginner jump rope workout take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A jump rope, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.