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Cardio Β· Lower body

Jump rope intervals

Difficulty Endurance

How to perform it

Jumping rope in intervals, which works mainly the calves and trains conditioning and coordination. Unlike continuous jumping it alternates work and rest, so it pushes the heart rate higher – try 30 s of work and 30 s of rest.

Equipment

  • Jump ropeBodyweight

Muscles worked

Muscles and artwork credits
  • Forearm flexors
  • Gastrocnemius
  • Soleus

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

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Jump rope

Exercise family Β· pattern: Endurance

1 family Β· 1 variationDifficulty
  • Jump rope intervalsCurrently viewing

Difficulty describes how demanding the execution is. It is not a recommended training order.