Rope Jumping

A intermediate cardio exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Calves and Hamstrings
Equipment: Other equipment
Level: Intermediate

How to do the Rope Jumping

Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Rope Jumping

Questions

What muscles does the Rope Jumping work?

Mainly the quads, with the calves and hamstrings helping.

Is the Rope Jumping good for beginners?

It's rated intermediate. Beginners can build up to it with Bicycling first.

What can I do instead of the Rope Jumping?

Good alternatives that train the quads: Skating, Bicycling, Elliptical Trainer or Rowing, Stationary.

How many sets and reps of the Rope Jumping should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).