Learn to Jump Rope

Rope Jumping Improves

  • stamina
  • lower body strength and power
  • coordination and agility
  • foot and hand speed
  • balance
  • timing and rhythm
  • bone density

The average adult burns roughly 13 calories per minute while rope jumping at an average pace (140 jumps per minute). That’s nearly 800 calories per hour!

But rope jumping is also fun, inexpensive, portable, gentle on the joints, and offers endless variety and challenges. It’s no wonder rope jumping is a favorite with elite athletes, super models, and anybody who wants to improve their level of fitness.

The Essentials

The Basic Movements

  • First, turn the rope using your wrists. Keep the shoulders and elbows “quiet.”
  • Next, jump over the rope with a very low, relaxed bounce.
  • Your mantra is “turn first and jump second.”

Performing the turn and the jump with proper timing is the key to being a successful rope jumper. If you jump too early or turn too late, you will likely get tripped up.

Start Jumping

Warm up before jumping to ensure your joints, muscles, and mind are ready to rock. After your workout, a gentle cooldown will bring your core temperature back to normal, calm your nervous system, and help alleviate muscle tightness. Watch the videos below to get the most from your jumping sessions plus we have tons more videos on YouTube!

Basic Strength for Rope Jumping

Punk Rope: Basic Strength for Rope Jumping

Four Steps to Your First Jump

Punk Rope: 4 Steps to Your First Jump

How to Fix 5 Common Mistakes

Punk Rope: How to Fix 5 Common Mistakes

Sizing Your Punk Rope Jump Rope

How to Shorten Your Punk Rope Jump Rope

Fancier Footwork

Once you’ve mastered the basics, check out the videos below, along with our tutorials on YouTube. Consider snagging our instructional DVD, Rope Jumping for Maximum Fitness, which includes the Rope Jumping for Fitness PDF manual.

Bell Jump

Bell Jump Rope Step

Fancy Skipping – music by psxo

Fancy Skipping


Heel, Toe, Side and Rear Jump Rope Taps


Scissors Jump Rope Step