All aerobics

Jump rope

Cardio with a rope

2 min roundsRope

How to do it

  1. 1Hold the handles with a relaxed grip, rope resting behind the heels.
  2. 2Turn the rope with the wrists, not the shoulders.
  3. 3Jump just high enough to clear the rope, one bounce per turn.
  4. 4Stay on the balls of the feet, elbows close to the ribs.
  5. 5Start with 30–60 seconds and rest as long as you need.

Tip

If you trip, shorten the rope until the handles reach your armpits when you stand on the middle.

Avoid

Donkey-kicking the heels back, or swinging the arms in big circles.