Cardio · 10 min by default
Jump Rope
Raise your heart rate fast in a few square meters. Jump rope trains rhythm, coordination and the elastic strength of calves and feet.
What it gives you
High output, low time
Short rounds already push your heart rate up.
Coordination
Timing the rope sharpens rhythm and footwork.
Calves and feet
Light, repeated bounces build elastic strength in the lower leg.
Portable
A rope and a small clear space are enough.
How to do it
- Size the rope: standing on its middle, the handles should reach about your armpits.
- Stand tall with elbows close to your ribs and hands slightly in front of your hips.
- Turn the rope with your wrists, not your shoulders.
- Jump just high enough to clear the rope and land softly on the balls of your feet.
- Work in rounds of 60 seconds with 30 seconds of rest.
Starter sessions
- Beginner
10 min: 6 rounds of 30 s basic bounce and 30 s rest.
- Intermediate
10 min: 60 s work and 30 s rest, alternating basic bounce and boxer step.
Intensity levels
- Basic BounceRPE 5 · 1.5 XP/min
- Alternate Foot / Boxer StepRPE 6 · 1.8 XP/min
- Double UndersRPE 9 · 2.5 XP/min
Form cues
- Small jumps
- Wrists lead, elbows stay close
- Eyes forward, soft knees
Best for: Warm-ups, finishers and small spaces
Safety
Use a forgiving surface and cushioned shoes. Stop if calves or shins start to hurt, and build rounds slowly.
More cardio
Add it to your routine and earn Stamina XP in Omkin.
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