Six Simple Jump Rope Techniques To Fire Up Core And Cardio

Six Simple Jump Rope Techniques To Fire Up Core And Cardio

I don’t remember jumping rope as a kid. I was a child of the eighties, and I am sure some pink skipping rope is in my memory archives somewhere but at eleven, Lemon Twist, Slip, and Slide, and Zim-Zam were more my speed.

Somewhere along my workout journey, I picked up a jump rope. I believe I started skipping rope because of the incredible return on investment from a strength and cardiovascular standpoint and likely because I thought I might look super cool if I could do it well. Yes, the Rocky movies may have influenced me a little.

There are so many benefits to jumping rope. A jump rope travels well and takes up so little space when used. It is adaptable intensity means that even the most beginner, to the most advanced jumper, can get an excellent workout. I think the only downside is red welts on your thigh if you miscalculate and cranky neighbors on the floor below your apartment.

Here are six simple variations on traditional jumping that you might want try to beef up your skip rope workout.








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Want to earmark the one-minute Youtube video of all these jump rope moves together?

Jump rope is one of the best cardio choices you can make. It is a full body workout and blasts your core, unlike other cardio. I encourage you to give it a try.


I challenge you this week to try jumping rope. Try to do 100 skips daily until you feel you can increase your intensity. Start with the “Two Foot Jump”. It takes some practice but once you get the rhythm of it, you will love jumping rope as part of you workout regimen.



Here are some links to get you started:

Beginner Rope

Advanced Rope

Crossfit Rope

Light footwear for jumping

If you liked this post, you’d jump canyons for these. 




43 Responses

  1. It’s such a good workout! (And since I have high ceilings I can jump rope in front of the TV, so it’s pretty much the only exercise I do when the weather’s bad 🙂 I’m gonna have to try these new moves

  2. Hi Heather, I’m loving this work out. I forgot how much I liked jumping rope until I had to do it in an MMA class I took. It’s an amazing workout. I can’t wait to try all the different variations you’ve mentioned. Thanks so much for sharing. Have a great day ? Lyndsay

  3. This is impressive. I am so out of shape right now that I would probably only make it through a few jumps out a time.
    What’s kind of funny is that I’ve always thought that the two foot jump was a basic jump.

    1. Thanks, Maya. I think I will do a second post with some more difficult moves.

  4. Heather, what rope are you using? I’ve ruined 2 by using them outdoors. Should I use a different jump rope that is heavier than the one I normally use ?(the double unders require a fairly light rope that doesn’t hold up well on pavement or driveways).

    1. The one I listed is good for outside. Click through the link for that one. The cross fit one for double under may not be as tolerant of the concrete. 🙂

    1. Go For it! 🙂 I am so glad you treated yourself to one for your birthday! 🙂

  5. If Sly saw this he would be jealous……good vid Heath! The lighting & location are awesome too!

    1. Thank you so much for commenting! I am sure I could take him in a “skip-off”!! 🙂

  6. Jumping rope is such a good workout! I must confess, I don’t last long usually. I need to work on my coordination! My sister is a professional athlete and she swears by her jump rope training! And it is an easy workout to do anywhere in the world!

    1. I really notice a difference when I do it consistently compared to when I don’t. I find skipping really ups the lean enhancing portion of a workout!

  7. These look like really great techniques. I read Strong Looks Better Naked recently and Khloe Kardashian said she takes a jump rope wherever she travels to as it is the most versatile and effective workout to do no matter where you are. I am definitely going to give it a try 🙂 Thanks for sharing.

    1. Absolutely. I have one permanently tucked in my suitcase so I don’t forget it!

    1. Takes some practice, Lauren, but once you get the hang the options are limitless!

    1. Great for coordination and core! Practice skipping techniques you are not familiar with! Great for brain function too!

  8. I loved jump rope as a kid. Thank you for showing this! I definitely need to invest in a jump rope since I can do this inside, my allergies have been so bad I have to avoid excerising outdoors.

    1. There ya go! That will be great for you then! A little every day and you endurance and skill will skyrocket!

  9. Jumping rope is such a good idea for cardio (and core!) because you can do it almost anywhere. I have an unfinished basement that would be perfect for a jump rope space – there’s nothing to get in the way of the rope. I would jump rope all the time as a kid, it’s funny that I can still do it now as an adult and get a kick ass workout!

    1. I know, right? I love it and it takes no time at all to get the heart rate up!

    1. I know! We loose the skill quickly but that brain pathways are there and as soon as we beef up the endurance the skill all comes back.

  10. I love this post! I used to do this all the time as a child and absolutely loved it! I definitely need to invest in a rope now and make it part of my fitness regime! Thanks for the ideas!

    1. Give it a go, girl! It takes some practice to get the rhythm down but I know you can do it. 🙂

    1. It just takes a little inspiration sometimes, right? I know that what gets me going. 🙂

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About Dr. Denniston

Dr. Denniston is a wellness strategist for elite leaders and their teams, bridging the connection between personal well-being and professional success. She provides custom solutions for burnout and stress and facilitates cohesive habit-training strategies that maximize vitality, productivity, and resilience.

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