8 exercises you can do with the rope

Now that the good weather is approaching, perhaps you are considering getting in shape, trying to start the bikini operation that so many people leave half-done. There are no tricks or shortcuts, but one of the best exercises you can do to burn fat and work on cardio is jumping rope . Before looking for other alternatives, think that jumping rope burns more calories than running , and you can train anywhere. If you can't go to the gym or your CrossFit box, you just need a little space and a rope.

Why you should start doing rope exercises now

Before starting to talk about exercises that you can do with the rope, we are going to briefly look at a series of advantages that will encourage you to continue reading.

You only need one jump rope and they are cheap (take a look at our abs jump rope ).
It is an exercise that you can adapt to your physical condition , from simple jumps to double unders or triple unders or any more complex exercise.
You work the whole body , resistance, coordination and balance.
It is one of the best exercises to burn fat . You will burn more fat jumping rope for 10 minutes than running, swimming or any other activity.
It is an ideal exercise to train at home when you don't feel like it, or can't go out.
It helps to reduce stress . We recommend jumping rope for 15-20 minutes so you can see for yourself.

The good thing about doing exercises with the rope is that you can do them in the box, in the gym or in your living room.

Jump rope: exercises for beginners

We are going to start with the simplest exercises , ideal if you have just started jumping rope and want to continue improving little by little. Once you master them, you can try other more advanced ones. Try combining them as you like best and design your own routine .

1- Simple jump.

The jump rope of a lifetime. The one you did when you were little in physical education classes. You will simply have to take small jumps without rising too high, trying to keep your feet together and keep your back and shoulders straight . You can try jumping without a rope to check that your posture is correct. Remember to move your wrists instead of using force with your arms. As a first contact, you can do 4 series of 30 jumps at normal speed, with a short rest between each of them.

2- Jump with standing lift.

Very similar to the previous exercise, only this time, we will alternately lift one foot or the other while we continue jumping. In this exercise you can adjust the speed of your jumps and the frequency with which you lift each foot and increase it once you get the hang of it. It is perfect to combine with the basic jump and to alternate between one or the other. You can replace some of the repetitions of the basic jump with this one.

3- Jump with a single leg.

To perform this exercise you just have to slightly bend the leg that you are not going to use backwards, checking that it does not bother you when jumping and performing normal jumps. It is a vital exercise to work the legs more intensely , since all the effort is concentrated on a single leg. You can alternate each leg and take a break between the different series. You can also combine them with any of the previous exercises and create your own beginner routine .

4- Jumping scissors / jumping jack

It consists of doing normal jumps with leg openings that are often known as scissors. Although it is simple, it requires some coordination until you are able to adjust the jumps and leg openings. The best way to learn how to do it is to start without using the rope , and once you get the hang of it, go little by little.

Jump rope exercises: advanced level

Below we review some well-known exercises in the world of CrossFit that require good physical form and mastery of technique . In some of them, it will be advisable to use a fast rope like the Bee Rope or a weighted rope like the Anna Rope.

5- Double unders

One of the rope exercises that you will most frequently find in any WOD . As its name suggests, it consists of doing a double jump, that is, passing the rope under your feet twice before they fall again. Before trying this exercise, make sure you are able to do simple jumps without problem. The most important difference is that you will have to jump higher and move your wrists more quickly to make two turns.

➡️ Check out this post to learn how to do double unders like a pro

In this video we also explain how to improve your double unders

6- Boxer Step

Although it may seem like a simple exercise, it requires a lot of coordination to execute it correctly. The exercise consists of jumping while alternating body weight on each foot, imitating the movement of boxers . First, try to pick up the rhythm with your feet and later introduce the rope little by little. It is an exercise with less impact than others, since the jump is smaller and is very good to combine in your routine with other more demanding exercises

7- High knees to jumping jack

It is a slightly more sophisticated version of the jumping jack, since this time we will have to raise one leg by bending the knee while performing the jump, so the exercise is more complex and requires greater coordination. It is a great option to burn calories and improve coordination , so it should not be missing from your exercise routine with the rope.

8- Triple unders

If double unders have already seemed difficult to you, there is something even worse and much more complicated to master . Triple unders are exactly the same as double unders, but adding one more turn.

What you should keep in mind when doing these exercises

Jumping rope is a great exercise that offers very good results. You always have to adapt the level little by little and start with the simplest exercises . Little by little you will improve until you are able to do more complex exercises and last longer jumping. Always try to maintain correct posture to avoid injuries. Surely you won't be able to avoid some whiplash, but it is something that will motivate you to improve (if only to avoid them). At Picsil we have different jump ropes to cover all your needs, whether because you practice CrossFit, functional training, or you simply want to try. We have prepared this comparison of jump ropes to help you find the one that best suits you. You should also consult what characteristics a good rope should have. Another option to get the most out of rope training is to combine them with other exercises , alternating series between them. For example, an ideal rope routine would be the following, adapting the repetitions to your physical condition and taking breaks.

30 simple jumps.
10 Push-ups.
30 jumps on one leg.
10 Squats.
30 Jumping jacks
10 burpees

You can try to make the exercises more and more complicated until you reach a routine that includes different jumps, squats and other exercises such as lunges or various types of sit-ups, which allow a quick transition between the jump rope and the rest of the exercises. If after reading this post you have convinced yourself to start doing exercises with the rope 👉 Check out our ropes and start jumping