{"id":1933,"date":"2022-04-05T13:01:06","date_gmt":"2022-04-05T13:01:06","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=1933"},"modified":"2022-04-06T04:09:46","modified_gmt":"2022-04-06T04:09:46","slug":"how-to-jump-rope-ultimate-beginners-guide","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-jump-rope-ultimate-beginners-guide\/","title":{"rendered":"How to Jump Rope: Ultimate Beginner\u2019s Guide"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"wp-image-3812064 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-jump-rope-scaled-1-scaled.jpg\" alt=\"A LEGO boxer, who clearly jumps rope, fighting some stormtroopers.\" width=\"809\" height=\"315\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-jump-rope-scaled-1-scaled.jpg 4591w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-jump-rope-300x117-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-jump-rope-713x278-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-jump-rope-768x299-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-jump-rope-1536x599-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-jump-rope-2048x798-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-jump-rope-600x234-1.jpg 600w\" sizes=\"(max-width: 809px) 100vw, 809px\" \/><\/p>\n<p><b>Let\u2019s learn how to jump rope!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Today we&#8217;ll help you get started, even if you\u2019ve never touched a jump rope before (in fact, we&#8217;ll show you how to get going without one).<\/span><\/p>\n<p><strong>We specialize in helping beginners learn how to train, so you&#8217;re in the right place if you&#8217;re a little nervous about tangling yourself up.<\/strong><\/p>\n<p>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tCheck Out Coaching\t\t<\/button><br \/>\n\t<\/a><\/p>\n<p><span style=\"text-decoration: underline;\">Here\u2019s what we\u2019ll cover<\/span>:<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#1\"><span style=\"font-weight: 400;\">How do I jump rope? (Video for Newbies)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#2\"><span style=\"font-weight: 400;\">The Nerd Fitness Jump Rope Workout (with Video Tutorial)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#3\"><span style=\"font-weight: 400;\">The 13 best jump rope exercises<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#4\"><span style=\"font-weight: 400;\">How do I choose a jump rope? (Length and Type)<\/span><\/a><\/li>\n<li><a href=\"#jump_rope_alternatives\">Jumping &#8220;rope&#8221; without a rope (Jump Rope Alternatives)<\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#5\"><span style=\"font-weight: 400;\">Where should I jump rope?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#6\"><span style=\"font-weight: 400;\">Will a jump rope help me lose weight?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#7\"><span style=\"font-weight: 400;\">How do I build a jump rope workout (next steps)<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cue the Rocky theme song&#8230;\u00a0<\/span><span id=\"more-3812056\"><\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Rocky Theme Song (1 Hour Loop)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/YBsHOixcjeE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">&#8230;and let\u2019s do this!<\/span><br \/>\n<a name=\"1\"><\/a><\/p>\n<h2><b>How Do I Jump Rope? (Video for Noobs)<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"How to Jump Rope\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/5gUYFu382o8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Coach Matt, from our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching program<\/a>, guides you through learning how to jump rope in the video above.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Matt breaks down jumping rope into three parts:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Jump<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Arm Swing<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Timing<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">First up&#8230;<\/span><\/p>\n<h3><b>#1) The Jump<\/b><\/h3>\n<p><strong>First, let\u2019s just practice jumping.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Stand tall, feet about hip-width apart.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then, practice jumping up and down in one spot.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812065 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-hop.gif\" alt=\"When first learning how to jump rope, just focus on the hop at first, as shown by Coach Matt here.\" width=\"575\" height=\"321\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Most of your power will come from your ankle and toes. It\u2019s really more of a \u201chop\u201d than jump.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have trouble with this, Coach Matt recommends drawing some type of \u201cX\u201d or mark on the ground so you stay in one place.\u00a0<\/span><\/p>\n<p><b>Another tip from Coach Matt: <\/b><span style=\"font-weight: 400;\">keep a little tension throughout your body. If you\u2019re too loose, you might flail around a bit and get off your mark.\u00a0<\/span><\/p>\n<h3><b>#2) The Arm Swing<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"><strong>Your arms will remain mostly stable when powering the rope.<\/strong> We want to keep the movement narrow, mostly coming from your wrists.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812066 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-wrist-position.gif\" alt=\"As you can see here, to jump rope, control of the rope really comes from your wrist.\" width=\"575\" height=\"321\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The name of the game with jumping rope is \u201cin control.\u201d Swinging from the wrists will help you maintain control of the rope.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resist trying to rotate with a lot of elbow movement (try to keep them stable instead).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the position of your arms, you want your hands out roughly at the height of your hips. Your arms will go downward at about a 45-degree angle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To start, you might even just try getting the rhythm down with one hand:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812067 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-arm-swing.gif\" alt=\"When learning to jump rope, just practice the arm swing without jumping, as shown here by Coach Matt.\" width=\"575\" height=\"321\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t even worry about jumping at first.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019re comfortable swinging from both hands, it\u2019s time to think about putting it all together.<\/span><\/p>\n<h3><b>#3) Timing<\/b><\/h3>\n<p><strong>When you first get going, go slow with the arms, and do two hops per one rope revolution.\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">It looks like this:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812068 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-slow-swing.gif\" alt=\"When you start jump roping, you may want to do two hops per arm swing, as shown here.\" width=\"575\" height=\"321\" \/><\/p>\n<p><span style=\"font-weight: 400;\">When starting with this position, you might find your elbows flailing out a bit since they\u2019re moving slow. So you\u2019ll have less wrist control.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s okay.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you get comfortable with the rhythm, try one hope per rope revolution to tighten it all up. You may find it easier to keep your arms and elbows stable moving faster.\u00a0<\/span><\/p>\n<p><b>Here\u2019s a great point from Coach Matt: as a beginner, the rope itself will be your coach.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you hit your shins or toes with the rope, something went wrong. Maybe you hopped too high or your elbows went a little off.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No problem. Just accept that the rope is providing you with immediate feedback, and try again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting the rhythm and timing down with a jump rope can be tricky, so hang in there and be patient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you get the feel of it, it\u2019s time to do some workouts.\u00a0<\/span><br \/>\n<a name=\"2\"><\/a><\/p>\n<h2><b>The Nerd Fitness Jump Rope Workout (With Video Tutorial)<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Jump Rope Workout for Beginners\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/Ei3Lp7VAwrE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Coach Matt walks you through 5 different levels of difficulty for your jump rope workout.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re familiar with <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-min-hiit-workout-for-home-the-ultimate-guide-for-interval-training-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">High-Intensity Interval Training<\/a>, you\u2019ll notice it\u2019s the strategy for our beginner jump rope workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s go over each level now.<\/span><\/p>\n<h3><span style=\"text-decoration: underline;\"><b>Jump Rope Workout Level 1<\/b><\/span><b>:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single Unders:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single Unders:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single Unders:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single Unders:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single Unders:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline;\">Total time: 5 minutes<\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If this is too much, feel free to increase your rest period. Meaning you can rest for 45 seconds, no problem.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the next level, we\u2019ll do the same moves, but we\u2019ll increase your single under duration<\/span><\/p>\n<h3><span style=\"text-decoration: underline;\"><b>Jump Rope Workout Level 2<\/b><\/span><b>:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single Unders:<\/strong> 45 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 15 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single Unders:<\/strong> 45 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 15 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single Unders:<\/strong> 45 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 15 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single Unders:<\/strong> 45 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 15 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single Unders:<\/strong> 45 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 15 Seconds<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline;\">Total time: 5 minutes<\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">On <\/span><b>Level 3<\/b><span style=\"font-weight: 400;\">, it\u2019s time to mix in double unders.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3756830 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-double-unders.gif\" alt=\"Coach Jim showing you jump rope double unders\" width=\"398\" height=\"224\" \/><\/p>\n<p><span style=\"font-weight: 400;\">During our jump interval, you can do every other, so one single under followed by one single double under (1 jump, 2 rotations of the rope).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this is too tricky, do a double under for every four normal jumps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just try to keep it consistent, as this will help your rhythm.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The mission with <strong>Level 3<\/strong> is to get comfortable performing double unders.<\/span><\/p>\n<h3><span style=\"text-decoration: underline;\"><b>Jump Rope Workout Level 3<\/b><\/span><b>:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single\/Double Under Mix:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single\/Double Under Mix:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single\/Double Under Mix:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single\/Double Under Mix:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Single\/Double Under Mix:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline;\">Total time: 5 minutes<\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Now that you\u2019re at <\/span><b>Level 4<\/b><span style=\"font-weight: 400;\">, it\u2019s all double unders, all the time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re going to focus on building power, so we\u2019ll do intervals for 15 seconds, then rest for 45.<\/span><\/p>\n<h3><span style=\"text-decoration: underline;\"><b>Jump Rope Workout Level 4<\/b><\/span><b>:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Double Unders:<\/strong> 15 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 45 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Double Unders:<\/strong> 15 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 45 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Double Unders:<\/strong> 15 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 45 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Double Unders:<\/strong> 15 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 45 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Double Unders:<\/strong> 15 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 45 Seconds<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline;\">Total time: 5 minutes<\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">With our last workout today, we\u2019re bumping up the duration of double unders to 30 seconds, then resting for the same time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This might be challenging.\u00a0<\/span><\/p>\n<h3><span style=\"text-decoration: underline;\"><b>Jump Rope Workout Level 5<\/b><\/span><b>:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Double Unders:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Double Unders:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Double Unders:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Double Unders:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Double Unders:<\/strong> 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><strong>Rest:<\/strong> 30 Seconds<\/span><\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline;\">Total time: 5 minutes<\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If single and double jumps get boring, have no fear.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll cover additional exercises you can do to level up your jump rope game now.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Feel free to mix and match any of the moves below into your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After a while, your rest period might be normal hops, while your interval period can be one of these sweet moves.\u00a0<\/span><br \/>\n<a name=\"3\"><\/a><\/p>\n<h2><b>The 13 Best Jump Rope Exercises<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3580854 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Boxing-Man.jpg\" alt=\"This boxer never fights for his full body workout.\" width=\"801\" height=\"450\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Boxing-Man.jpg 1024w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Boxing-Man-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Boxing-Man-768x431-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Boxing-Man-713x400-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Boxing-Man-600x337-1.jpg 600w\" sizes=\"(max-width: 801px) 100vw, 801px\" \/><\/p>\n<p><b>Now that you have the basics down on how to jump rope, let\u2019s cover some moves so you can expand your workouts.<\/b><\/p>\n<h3><b>#1) The Single Under<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812072 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-single-under.gif\" alt=\"A gif of Coach Matt showing you the single under, which is one hop per rope revolution.\" width=\"576\" height=\"322\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This is the most basic jump rope exercise. One hop per rope revolution, both feet together.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get this down before you move on from here.<\/span><\/p>\n<h3><b>#2) Double Single Foot Jumps<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812085 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-one-foot-1.gif\" alt=\"A gif of Coach Matt hopping on one foot while jump roping.\" width=\"575\" height=\"318\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Once you get the single under down, try hopping on one foot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To really test your balance, jump twice from the same foot.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An example beat would go left foot, left foot, right foot, right foot, with one rope revolution between.\u00a0<\/span><\/p>\n<h3><b>#3) Kick Out Jumps<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812094 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-one-foot-out.gif\" alt=\"Here, Coach Matt sticks out one leg for every hop with his rope.\" width=\"575\" height=\"318\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Here, you\u2019ll alternate taking one foot forward every jump.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So while your left is down, your right foot will be kicking out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll hop and switch feet between rope revolutions. This is trickier than it looks.\u00a0<\/span><\/p>\n<h3><b>#4) Jump Rope Jacks<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812095 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-jacks.gif\" alt=\"The upper body is doing normal jump rope swings, while the lower body does jumping jacks.\" width=\"574\" height=\"317\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Your feet will act as they would in a normal jumping jack, jumping wide apart every other hop.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your arms will stay as they would during a normal single under, so it\u2019s more of a \u201chalf jack.\u201d<\/span><\/p>\n<h3><b>#5) Twist Jumps<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812098 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-twist.gif\" alt=\"Coach Matt performing the twist jump, which has you rotating from the hips as you jump rope.\" width=\"575\" height=\"318\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This jump rope exercise is all about rotating your torso.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your feet will jump together, but will be rotating about 180 degrees from left to right, twisting from your hip.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your shoulders will stay firm, which will keep the rope in place.\u00a0<\/span><\/p>\n<h3><b>#6) Skiers<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812099 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-skiers.gif\" alt=\"Much like jump rope jacks, but with the legs going the other dimension, with one going in front and the other going in back.\" width=\"575\" height=\"318\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The feet will land together for your skiers, but one leg will be in front and the other will be behind.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll alternate leg positions between jumps, in a scissor-like motion.\u00a0<\/span><\/p>\n<h3><b>#7) High Knees<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812100 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-high-knees.gif\" alt=\"Coach Matt showing you the jump rope high knees, which has alternating legs bringing the knee up for hops.\" width=\"575\" height=\"318\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Alternate jumping from one leg to the other with your hops. The trick here is to bring your knees up high as you do so.<\/span><\/p>\n<h3><b>#8) Butt Kicks<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812101 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-butt-kicks.gif\" alt=\"Coach Matt showing you the jump rope butt kicks, which has alternating bringing your foot back as far as you can for every hop.\" width=\"577\" height=\"319\" \/><\/p>\n<p><span style=\"font-weight: 400;\">These are much like your high knees, but in reverse, as you\u2019re trying to bring your foot back to the point where it meets your glute (butt).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good counter exercise for your high knees.<\/span><\/p>\n<p><b>#9) Squat Jumps<\/b><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812102 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-squats.gif\" alt=\"Coach Matt doing jump rope hops while in a squat position.\" width=\"575\" height=\"318\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you want to really challenge your lower body, hold a squat position while doing your hops.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your entire lower body will be engaged for this exercise.<\/span><\/p>\n<h3><b>#10) Squat Jacks<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812104 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-squats-jacks.gif\" alt=\"Here, you do normal jump rope jacks, but when you land, come down in a squat position.\" width=\"575\" height=\"318\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Just like the name would suggest, here we are combining our squat jumps with jumping jacks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it, perform jump rope jacks, but land in a squat position when your legs are kicked out wide.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will get challenging quickly.<\/span><\/p>\n<h3><b>#11) Criss Cross Jacks<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812105 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-criss-cross-jacks.gif\" alt=\"Like jump rope jacks, but you cross your feet when bringing them together.\" width=\"575\" height=\"318\" \/><\/p>\n<p><span style=\"font-weight: 400;\">These are like jumping jacks, but instead of bringing your feet together, you cross one foot in front of the other.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your feet will go wide, then left in front of right, then wide, then right in front of left, then wide.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After some practice, you\u2019ll get the coordination down.\u00a0<\/span><\/p>\n<h3><b>#12) Jump Rope Figure 8<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-3812106 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-one-figure-8.gif\" alt=\"This has you rotating like the twist jump, but you bring your arms together to whip them around one side.\" width=\"575\" height=\"318\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re gonna have fun with this one.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise has you doing four normal hops, followed by four twist jumps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s the fun part: when you rotate, bring your arms together and have the rope do a revolution on the side you\u2019re twisting away from. Alternate to the other side, combining your twist, hop, and whip.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t feel bad if this takes some practice. This is starting to get into the \u201cjump rope tricks\u201d territory.\u00a0<\/span><\/p>\n<h3><b>#13) The Double Under<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812107 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-double-under.gif\" alt=\"This gif shows Coach Matt doing two rope revolutions per single hop.\" width=\"578\" height=\"323\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This is one of the more advanced jump rope moves, as you need to swing the rope under you twice per hop.<\/span><\/p>\n<p><strong>Here&#8217;s a video on how to perform double unders:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Perform Double Unders\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/vi6pmkIPDmM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">If you get the double under down consistently, you\u2019re no longer a jump rope noob.<\/span><\/p>\n<p><b>Want a workout that will have you doing some of these jump rope moves? <\/b>If so, <span style=\"text-decoration: underline;\">check out our new app<\/span>!<\/p>\n<p>NF Journey will match a workout for you based on your experience level, and will also show you exactly how to use your jump rope.<\/p>\n<p><span style=\"font-weight: 400;\">No guesswork needed, just grab your rope and follow along with the app.\u00a0<\/span><\/p>\n<p><strong>You can sign-up for a free trial right here:<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><a name=\"4\"><\/a><\/p>\n<h2><b>How Do I Choose a Jump Rope? (Type and Length)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3812108 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope.jpg\" alt=\"This looks like a brown speed jump rope.\" width=\"807\" height=\"345\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope.jpg 957w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-300x128-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-713x305-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-768x328-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-600x256-1.jpg 600w\" sizes=\"(max-width: 807px) 100vw, 807px\" \/><\/p>\n<p><b>There are a couple of things to consider when choosing a jump rope: type and length.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s discuss both.<\/span><\/p>\n<p><b>There are generally three types of jump ropes you\u2019ll run into.<\/b><\/p>\n<h3><b>#1) Speed Ropes<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812109 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/speed-jump-rope.png\" alt=\"The speed rope pictured here is the most common type of jump rope.\" width=\"469\" height=\"390\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/speed-jump-rope.png 718w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/speed-jump-rope-300x249-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/speed-jump-rope-713x593-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/speed-jump-rope-600x499-1.png 600w\" sizes=\"(max-width: 469px) 100vw, 469px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This is the most common type of jump rope you\u2019ll come across. It\u2019s also what Co<\/span><span style=\"font-weight: 400;\">ach Matt uses in his videos above.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Speed ropes are lightweight, which will help when doing certain moves like the double under.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Coach Matt\u2019s speed rope has a plastic covering, but occasionally you\u2019ll find these with just the wire. This makes them even lighter. The danger here is that if you hit yourself&#8230;it\u2019s with a bare wire\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ouch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.amazon.com\/WOD-Nation-Speed-Jump-Rope\/dp\/B00ZWGALWY\/\" target=\"_blank\" rel=\"noopener noreferrer\">WOD Nation<\/a> has a decent coated speed jump rope that you can find.<\/span><\/p>\n<h3><b>#2) Beaded Ropes<\/b><\/h3>\n<p><img loading=\"lazy\" class=\" wp-image-3812149 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/beaded-jump-rope.png\" alt=\"The beaded jump rope shown here is likely what you came across during grade school.\" width=\"478\" height=\"340\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/beaded-jump-rope.png 740w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/beaded-jump-rope-300x213-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/beaded-jump-rope-713x507-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/beaded-jump-rope-600x426-1.png 600w\" sizes=\"(max-width: 478px) 100vw, 478px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This rope is probably what you used as a kid on the playground.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beaded jump ropes don\u2019t tangle as easily as speed ropes and weigh a bit more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are also clunkier and will make double unders tougher, but the little bit of extra weight might make them easier for a beginner to handle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.roguefitness.com\/rogue-beaded-jump-ropes?gclid=EAIaIQobChMIrpClv4jD6QIVWB6tBh3COAfgEAAYASAAEgLcvfD_BwE\" target=\"_blank\" rel=\"noopener noreferrer\">Rogue Fitness<\/a> has some pretty cool ones to check out.\u00a0<\/span><\/p>\n<h3><b>#3) Weighted Ropes<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812150 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weighted-jump-rope.png\" alt=\"The weighted jump rope shown here is going to be for advanced jump ropers.\" width=\"469\" height=\"370\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weighted-jump-rope.png 477w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/weighted-jump-rope-300x236-1.png 300w\" sizes=\"(max-width: 469px) 100vw, 469px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">For more advanced jumpers, we have weighted ropes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These can range from a one-pound rope to a six-pound rope.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Why the additional weight?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">With extra weight added, your upper body gets a more intense workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re a beginner, it\u2019s probably best to skip these for now (hehe), but something to consider as you level up your jump rope skills.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those interested, this is a <a href=\"https:\/\/www.amazon.com\/Gaoykai-Exercise-Crossfit-Adjustable-Aluminum\/dp\/B07SLX8542\/\" target=\"_blank\" rel=\"noopener noreferrer\">decent weighted jump rope<\/a>\u00a0to buy.<\/span><\/p>\n<p><b>The next question we want to answer: <\/b><b><i>how long should my jump rope be?<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">The good news here: most jump ropes you purchase will be adjustable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When properly adjusted, step on your jump rope with one foot, and both handles should reach right around your armpit:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812151 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-rope-length.gif\" alt=\"As Coach Matt shows here, you want your jump rope to double up to about your arm pit.\" width=\"574\" height=\"321\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If it\u2019s a little higher or lower than that, you may be okay, but you\u2019ll likely need good jump rope technique to skip correctly.<\/span><\/p>\n<h2><strong><a name=\"jump_rope_alternatives\"><\/a>How to Jump Rope (Without a Rope)<\/strong><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"How to Jump Rope (Without a Rope)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/6hK4gJD9ZC8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>In the video above, Coach Jim walks you through 3 alternatives to jumping rope.<\/strong><\/p>\n<p>Just in case you want to get your heart rate up and you don&#8217;t have a rope around, or if you&#8217;re just getting started and haven&#8217;t quite got your rhythm dialed in.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Here are three alternatives for jumping rope<\/span>:<\/strong><\/p>\n<h3><strong>Jump Rope Alternative #1: Marching in Place<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3898099\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/march-in-place.gif\" alt=\"Marching in place can be a great jump rope alternative\" width=\"480\" height=\"240\" \/><br \/>\nThis is as easy as it sounds, simply march in place. The higher you bring your knees, the more challenging this will become.<\/p>\n<h3><strong>Jump Rope Alternative #2: Mountain Climbers<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3898100\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/mountain-climber.gif\" alt=\"Staci doing a mountain climber\" width=\"480\" height=\"240\" \/><br \/>\n<strong>To do a mountain climber:<\/strong><\/p>\n<ul>\n<li>Place your hands and knees on the floor.<\/li>\n<li>Place your right foot near your right hand, but extend your left leg behind you.<\/li>\n<li>In one motion, switch your legs, keeping your arms in the same position.<\/li>\n<li>Continue to switch your legs, attempting to keep your arms and back in a staple position.<\/li>\n<\/ul>\n<h3><strong>Jump Rope Alternative #3: Hop in Place<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3898101\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jump-no-rope.gif\" alt=\"Jim jumping in place\" width=\"480\" height=\"239\" \/><br \/>\nAnd last but not least, you can simply hop in place for a jump rope alternative.<strong><br \/>\n<\/strong><a name=\"5\"><\/a><\/p>\n<h2><b>Where Should I Jump Rope?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3897782\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-rope-scaled-1-scaled.jpg\" alt=\"People legs doing exercises with jumping ropes in sports center\" width=\"1030\" height=\"357\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-rope-scaled-1-scaled.jpg 2636w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-rope-300x104-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-rope-713x247-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-rope-768x266-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-rope-1536x532-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-rope-2048x709-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-rope-600x208-1.jpg 600w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/p>\n<p><b>The cool thing about a jump rope is that you can pretty much use it anywhere, as long as you have room to maneuver.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">That doesn\u2019t really mean you SHOULD jump wherever, as not all surfaces are created equal for jumping.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the videos and gifs above, you\u2019ll notice that both <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Coaches<\/a> use mats for their jump rope practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a good idea.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3376754\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/TapHeadGif.gif\" alt=\"The classic head point gif.\" width=\"466\" height=\"262\" \/><\/p>\n<p><strong>Jumping on a mat will put less stress on your joints, lowering your chance of injury.\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you do jump on a harder surface like concrete or asphalt, it\u2019s okay, just focus on less intense moves like single unders. You might want to save the fancy moves and double unders for when you have a more forgiving surface under you.\u00a0\u00a0<\/span><\/p>\n<p><b>The other thing to consider is your footwear.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Something with good shock absorption will help as your feet make contact with the ground.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t necessarily need a running shoe, since you\u2019ll be coming up and down from your toes. But you probably don\u2019t want to jump barefoot either, because that rope hitting unprotected toes won\u2019t be fun.<\/span><\/p>\n<p><b>Here\u2019s our <a href=\"https:\/\/www.nerdfitness.com\/blog\/stop-foot-pain-a-nerds-guide-to-healthy-feet\/\" target=\"_blank\" rel=\"noopener noreferrer\">guide on healthy feet<\/a> that includes some general shoe recommendations.\u00a0<\/b><br \/>\n<a name=\"6\"><\/a><\/p>\n<h2><b>Will Jumping Rope Help Me Lose Weight?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3617641\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1.jpg\" alt=\"Buddha isn&#039;t trying to lose weight. But he&#039;s also zen about you trying to.\" width=\"2048\" height=\"859\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-300x126-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-768x322-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-713x299-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-600x252-1.jpg 600w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/><\/p>\n<p><b>If you\u2019re trying to lose weight, a jump rope and one of the workouts above <\/b><b><i>could <\/i><\/b><b>be a great part of the plan.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The other part of the plan should be your nutrition!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we lay out in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Coaching Program<\/a>, throughout <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a>, and our massive guide on \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Healthy Eating<\/a>,\u201d we believe that <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">nutrition is 80-90% of the equation for weight loss<\/span><\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No joke.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s by far the biggest factor for success.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">So will you lose weight jumping rope?<\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Definitely maybe!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you fix your diet AND begin to incorporate a jump rope workout a few times per week, you\u2019ll find yourself <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">building muscle<\/a>, losing fat, and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">getting stronger<\/a>!<\/span><\/p>\n<p><b>That\u2019s because a jump rope will you train your:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calves<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rear Deltoids<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abdominals<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quads<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As long as you do it correctly:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3812157 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/furry-jump-rope.gif\" alt=\"This is a gif of someone dressed up as a cartoon bear and trying to jump rope.\" width=\"472\" height=\"431\" \/><\/p>\n<p><span style=\"font-weight: 400;\">My point is jumping rope needs to be part of a larger picture for weight loss.\u00a0<\/span><\/p>\n<p><b>So how do you fix your diet?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Great question.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you choose to follow a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keto Diet<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Paleo Diet<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-mediterranean-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mediterranean Diet<\/a>, or something like <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\">Intermittent Fasting<\/a>, the best path will be up to your goals, your situation, and your habits.<\/span><\/p>\n<p><b>Here are some basic tips though (as we cover in <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 5 Rules of Weight Loss<\/a>):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><b>If your goal is weight loss, you have to eat less than you burn each day.<\/b><span style=\"font-weight: 400;\"> This can be through eating less and burning more (from the resistance band workout above)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Processed foods and junk food make it <a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">really tough to lose weight<\/a>:<\/b><span style=\"font-weight: 400;\"> They have lots of calories and carbs, low nutritional value, don\u2019t fill you up, and cause you to overeat.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Vegetables are your friends.<\/b><span style=\"font-weight: 400;\"> If you don\u2019t like veggies, here\u2019s <a href=\"https:\/\/www.nerdfitness.com\/blog\/vegetable-haters-how-to-start-eating-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to make vegetables taste good<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Liquid calories are sabotaging your efforts. <\/b><span style=\"font-weight: 400;\">Soda, <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-drinking-fruit-juice-healthy-is-fruit-juice-really-as-bad-as-soda\/\" target=\"_blank\" rel=\"noopener noreferrer\">juice<\/a>, sports drinks: they\u2019re all pretty much high-calorie sugar water with minimal nutritional value. <a href=\"https:\/\/www.nerdfitness.com\/blog\/caffeine\/\" target=\"_blank\" rel=\"noopener noreferrer\">Get your caffeine<\/a> from black coffee or tea, fizzy-drink fix from sparkling water.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Eat more protein!<\/b><span style=\"font-weight: 400;\"> Protein helps rebuild muscle and can help you stay under your calorie limit because it\u2019s satiating and filling. Here\u2019s exactly <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">how much protein you should be eating every day<\/a>.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><strong>Those tips should get you started, but if you want more specific instruction and guidance, check out the <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF Coaching Program<\/a> <\/strong>\u2013 Your Coach will build a routine tailored to your individual needs and what equipment you have available:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tA Nerd Fitness Coach can guide your weight loss journey! Learn more here.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><a name=\"7\"><\/a><\/p>\n<h2><b>How to Build a Jump Rope Workout (Next Steps)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3812158 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer.jpg\" alt=\"Yep, clearly this boxer&#039;s jump rope skills lead him to victory.\" width=\"805\" height=\"414\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer.jpg 2041w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-300x154-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-713x367-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-768x395-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-1536x790-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-600x309-1.jpg 600w\" sizes=\"(max-width: 805px) 100vw, 805px\" \/><\/p>\n<p><b>The only question left to answer with this guide is \u201cWhen should you do your jump rope workouts?\u201d<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You have a bunch of different options for that, with a few considerations.<\/span><\/p>\n<p><strong>Here are 3 ways to incorporate workouts into your training:<\/strong><\/p>\n<h3><b>#1) Jumping rope for warm-ups<\/b><\/h3>\n<p><strong>All <a href=\"https:\/\/www.nerdfitness.com\/category\/workouts\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Workouts<\/a> have a note to <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">warm up<\/a> before you start.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">It can be five minutes of simple exercises like arm circles:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3674919 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/arm-circles.gif\" alt=\"Arm circles like so are a great way to get your heart rate up before doing HIIT.\" width=\"576\" height=\"324\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Or jumping jacks.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3584801 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-jacks-bodyweight-exercise.gif\" alt=\"Jumping jacks are a great way to warm up for your at-home workout.\" width=\"574\" height=\"323\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Do you know what else it can be? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Five minutes of jump rope!\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3756829 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/single-jump-rope.gif\" alt=\"Coach Jim showing you jump rope singles\" width=\"574\" height=\"323\" \/><\/p>\n<p><span style=\"font-weight: 400;\">A short round of jump rope is a perfect warm-up for any workout you pick.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Is your gym closed? No problem, check out our guide <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 8 Best at Home Workouts<\/a>.<\/span><\/i><\/p>\n<h3><b>#2) Jump rope for active recovery<\/b><\/h3>\n<p><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">Active recovery<\/a> is any gentle movement designed to help your muscles heal after training.\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you hop with low intensity, a jump rope workout can fit this bill perfectly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In between your <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training workouts<\/a>, you can mix in some jump rope, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stretch\/\" target=\"_blank\" rel=\"noopener noreferrer\">stretching<\/a>, or even <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-nerds-guide-to-yoga-4-movements-to-try-today\/\" target=\"_blank\" rel=\"noopener noreferrer\">a little yoga<\/a> for active recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t want to jump with low intensity, you have another path.<\/span><\/p>\n<h3><b>#3) Jump rope as a full-body workout<\/b><\/h3>\n<p><strong>With enough intensity, a jump rope can provide a great full-body workout.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">You can up the intensity by working up to double unders or other advanced jump rope exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or you can look into a weighted rope once you get the swing of things.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other thing to consider would be <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">circuit training<\/a>, where you mix in jumping rope with some <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight exercises<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maybe you alternate burpees with your jump rope intervals.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3623289 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/burpee.gif\" alt=\"The infamous burpee bodyweight exercise!\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Lots of HIIT workouts include jump rope sessions, so you have tons of ways to bring your jump rope into your training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you get your technique nailed down, the world will become your jump rope playground:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3407459 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/T-Rex-Jump.gif\" alt=\"\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>If you need any help pulling this all together, Nerd Fitness is here for you.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">We have three great options for continuing your journey with us.\u00a0<\/span><\/p>\n<p><strong>Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>!\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">For example, let\u2019s say you find yourself stuck indoors during a pandemic, and you want somebody to custom-build you a workout program based on the furniture and equipment you have (like a jump rope). That\u2019s where an online coach is a game-changer!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Personally, I\u2019ve been working with the same online coach since 2015 and it\u2019s changed my life. You can learn more by clicking on the box below:\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><strong><b>#2) If you need a trigger to &#8220;get up and jump\u201d check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). <\/b><\/strong>Plus, we&#8217;ll send you on an adventure that teaches you how to jump rope!<\/p>\n<p>Try your free trial right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>Option #3) Become part of the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Rebel Starter Kit<\/span><\/span><span style=\"font-weight: 400;\">, which includes all of our \u201cwork out from home\u201d guides.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3812056\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"54.81.195.193\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-06 02:32:47\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><b>Alright, I want to hear from you and your experience with jumping rope!<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Do you train with jump ropes?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Any exercises or tricks we\u2019re missing?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Are you one of those people who hasn\u2019t touched a jump rope since grade school?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Let me know in the comments!<\/span><\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>P.S. <\/b><span style=\"font-weight: 400;\">If you\u2019re looking for more ways to do interval training, check out<\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-min-hiit-workout-for-home-the-ultimate-guide-for-interval-training-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\"> The 20-Min HIIT Workout for Home<\/span><\/i><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>###<\/b><\/p>\n<p><b>Photo Source: <\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.tunturi.com\/en\/jumprope-speed.html\" target=\"_blank\" rel=\"noopener noreferrer\">Speed Jump Rope<\/a>, <a href=\"https:\/\/www.roguefitness.com\/rogue-beaded-jump-ropes\" target=\"_blank\" rel=\"noopener noreferrer\">Beaded Jump Rope<\/a>, <a href=\"https:\/\/www.amazon.com\/Weighted-Adjustable-Skipping-Professional-Endurance\/dp\/B07ZJ58NJL\" target=\"_blank\" rel=\"noopener noreferrer\">Weighted Jump Rope<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/bobsfever\/7185840499\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">166\/366<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/98327290@N02\/29328367717\" target=\"_blank\" rel=\"noopener noreferrer\">Boxing a gentleman&#8217;s sport<\/a>, <a href=\"https:\/\/pixabay.com\/es\/photos\/saltar-la-cuerda-deportes-juego-1443645\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jump Rope<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/128161151@N08\/48348179836\" target=\"_blank\" rel=\"noopener noreferrer\">Laughing Buddha<\/a>, David Pereiras Villagr\u00c3\u00a1 \u00a9 123RF.com, <a href=\"https:\/\/www.flickr.com\/photos\/bobsfever\/7188865879\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">167\/366<\/a><\/span><\/p>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-jump-rope-ultimate-beginners-guide\/\">How to Jump Rope: Ultimate Beginner\u2019s Guide<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let\u2019s learn how to jump rope! Today we\u2019ll help you get started, even if you\u2019ve never touched a jump rope before (in fact, we\u2019ll show you how to get going without one). We specialize in helping beginners learn how to train, so you\u2019re in the right place if you\u2019re a little nervous about tangling yourself [\u2026]<br \/>\nThe post How to Jump Rope: Ultimate Beginner\u2019s Guide first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":1935,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/1933"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=1933"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/1933\/revisions"}],"predecessor-version":[{"id":2009,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/1933\/revisions\/2009"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/1935"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=1933"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=1933"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=1933"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}