Your Best Body: How to Jump the Weight Off

Updated February 26, 2021
Credit: Frank Heckers (all)
Jumping rope torches as many calories as running. You'll tone your quads, calves, core, and shoulders-and improve your coordination-in just 4 weeks
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High Knees

While jumping rope, raise 1 knee up as high as you can, then repeat with other knee. Alternate for 1 minute.

Trainer tip: Think about bringing each knee toward your nose.

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Side-to-Side

From rope wall yoga to simulated surfing, exciting new fitness classes seem to be cropping up everywhere. One such class we love: cardio trampoline workouts at the Bari Studio in New York City.

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Twist

Begin with 1 minute of traditional rope jumping. Continue jumping for 1 minute more, but begin twisting at the waist, keeping your upper body straight while pivoting your legs to the right and then the left with each jump.

Trainer tip: Be sure to twist only from the waist down.

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Figure eights

Fold jump rope in half and hold in both hands. Swing rope to right side of your body with arms extended, then to your left, creating a figure eight pattern. Repeat continuously for 2 minutes.

Trainer tip: Focus on tightening your abs and making the figure eight motion as big as possible.

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Jump Rope Hopscotch

Credit: Frank Heckers (all)

Lay 2 jump ropes on the floor in an X. Begin standing with both feet in 1 of the sections, facing the jump ropes. Bend your knees and jump forward, landing in a squat position with 1 foot in each of the next 2 sections. Jump forward again, landing with both feet in a squat in the last section. Turn around, and repeat. Go back and forth as quickly as you can for 2 minutes.

Trainer tip: Keep your knees over your ankles when you land.

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