How to do the jump rope dance
17 Jump Rope Tricks You Can Learn, Ranked Easiest to Hardest
Fitness
From simple footwork to mind-boggling rope movements, there's something here for everyone.
By
Beth Skwarecki
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Photo: Jacob Lund (Shutterstock)
A jump rope is a simple, portable tool that lets you do a cardio workout in a small space. But if you find plain old jumping to be boring, consider treating jump rope as a skill, like dancing. We’ve put together a list of jump rope moves you can learn, with a tutorial video for each.
We’ll start with the easiest ones, but you may find you take to some tricks more easily than others, so don’t think you have to master each one before moving on.
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Jump rope jacks
Jump rope jacks
Let’s start with this simple footwork move. Instead of jumping up and down with your feet in the same place, take a wide stance on every other hop, like you do in a jumping jack.
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The bell
The bell
The bell is another way to add some variety without learning anything too tricky. You hop forward on one jump, and backward on the next. What gives this the “bell” look is the body lean. When you hop forward, your body leans backward, and vice versa. The result looks like your body is moving back and forth, like a bell ringing.
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Twists
Twists
Ready for something a little spicier? Twist your body from side to side with each jump. You can point your feet to the right, left, right, left, or go with the easier option of right, front, left, front, and so on.
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Skier jumps
Skier jumps
Here’s our last footwork variation that keeps your feet together. Hop from side to side with each jump, like a skier slaloming down the slopes.
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The boxer skip
The boxer skip
This iconic staple of boxers’ conditioning workouts requires you to alternate feet as you hop over the rope.
Once you get the rhythm, you’re basically just jogging in place.
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High knees
High knees
Build on the boxer skip by picking your knees up with each step. Once you get the hang of high knees, try butt kicks as well. These moves are both common in runners’ warmup drills, since you get a bit of a dynamic stretch from the exaggerated movement. Throw them into a pre-workout jump rope session and you’ve got yourself a perfect warmup.
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Criss cross feet
Criss cross feet
We’re getting a little more complex with our footwork now. Cross your feet in front of each other, then separate your feet, then cross them the other way. (You can also jump immediately from one cross to the other, if you’re quick enough.)
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Feet clap
Feet clap
Once you have the hang of crossing your feet, check out the last move in this tutorial. In a string of criss-cross movements, you throw in a little surprise by clapping your feet together during a jump.
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Double unders
Double unders
The double under is simply getting the rope under your feet twice on a single hop. It requires a powerful jump, and for that reason it’s a popular part of CrossFit workouts. It’s a tricky skill to get the hang of, but the secret is to not panic and just do everything exactly the same way as a normal (“single under”) jump. Pro tip: A very thin rope tends to help.
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Single foot jumps
Single foot jumps
These are easy enough technique-wise: you just pick one foot up and keep jumping on the other. But like double unders, they’re harder than they look. You need good balance to stay on top of that one foot, and plenty of strength to give yourself a good push off the ground.
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Criss cross arms
Criss cross arms
Depending on how coordinated you are, this move might deserve a higher place on the list. No matter the ranking, this one looks impressive.
You hop or skip as normal, and then simply cross your arms over each other for your next jump.
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Side-under
Side-under
Feeling good about moving the rope around? Try the side-under, where you whip the rope to either side of your body before bringing it back underneath again. Coordination is the main challenge here: Don’t stop jumping even when your arms are doing something different.
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Shuffle step
Shuffle step
The shuffle is a slightly fancier version of the boxer skip, so this is another where the main challenge is coordination. Practice simplified versions, as in this tutorial, before putting the full move together.
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Mic release
Mic release
This one looks like straight-up magic. I’ve watched the whole tutorial and still can’t explain it, but the basic idea is that you let go of one handle while swinging your rope to the side, and then you catch the handle in time to go back into your jumping rhythm.
Good luck.
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Squat jump
Squat jump
Here’s another trick where the limiting factor is strength. If you’ve ever done squat jumps, you know how exhausting they can be. Well, just do those while making sure to hop over the rope every time. Easy peasy, right?
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Toad
The toad is a bit like criss-cross arms, but here you put one arm under your leg while swinging the rope over your head.
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360 wrap
360 wrap
For our final trick—maybe not the hardest in the world but definitely the fanciest of the ones in this list—you’ll learn to swing the rope outside your body while spinning a full 360 degrees. It’s another test of coordination that expert jump-ropers make look easy. Now get out there and impress your friends!
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15 Fun Jump Rope Workouts with Video Tutorials
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Are you looking to learn some new jump rope workouts you can do at home?
Whether you're new to jumping rope or you've been at it for years, it's always fun and exciting to learn new tricks and add new exercises to your jump rope routine.
In this post, we're sharing 15 fun jump rope workout moves that you can learn and use anywhere to make your exercise time more effective. Let's dig in.
Full list of the best jump rope workouts you’ll see below:
- Basic jump
- Alternate foot jumps
- Boxer step
- High knees
- Jump rope jacks
- Mummy kicks
- Criss-cross
- Side swing
- Side under jump
- Half and Full twist
- Single foot jumps
- Heel toe step
- Double Unders
- Criss cross double unders
- Backwards jumping
Check out a full playlist of our jump rope tutorials or subscribe to our YouTube channel for more tips, workouts, and jump rope tutorials.
Benefits of Jump Rope Workouts
Before we dive into our list of exercises, we want to explain some of the benefits of jumping rope as well as how you can make use of them to achieve your fitness goals.
The jump rope is a versatile training tool.
It gives you the freedom to take your workouts on the go (see our workout app), burn more calories, improve your cardio, and achieve your fitness goals without getting bored at the gym.
But one of the best parts about the jump rope is that you're constantly learning. You're constantly being challenged as you start learning new jump rope exercises and skills. And this beats a monotonous run or a boring treadmill session any day.
So go ahead and explore these jump rope workouts below. Learn the basic jump first, then choose a couple from the list that you want to add to your repertoire. Use them in your warm-up. Use them as a workout finisher. Build workouts around them. Use them with our app.
Just use them and have fun :)
Best Jump Rope for Learning
If you're looking for jump ropes to help you quickly learn these jump rope exercises, take a look at our popular Get Fit Bundle which includes both our Get Lean Set and Get Strong Set.
The added resistance in our weighted jump ropes will help you slow down your rotation and give you the feel you need to learn these exercises without tripping up or getting frustrated.
Plus, a jump rope cardio or endurance routine engages muscles in your entire body, giving you a full-body workout you can do anywhere, anytime!
When you're ready, let's get into the jump rope workout, tricks, and exercises.
1. Jump Rope Basic Jump
The basic jump is the most fundamental jump rope exercise every beginner needs to learn when creating a comprehensive jump rope workout experience. It's a simple exercise that we use frequently in our workouts, particularly with a heavy jump rope. If you're new to jumping rope, we recommend learning this exercise before moving to any of the other exercises in this list.
Try with: the 1/2 LB Jump Rope from the Get Lean Set
2. Jump Rope Alternate Foot Step Jump
The alternate foot step jump is one of the most effective and frequently used jump rope exercises that you will have in your repertoire.
This our go-to for high-intensity jump rope workouts and weight loss fitness challenges because of the level of intensity that can be achieved. If you really want to push yourself, try this exercise at max pace with a heavy rope.
Try with: the 1 LB Heavy Rope from the Get Strong Set
3. Jump Rope Boxer Step Jump
The boxer step jump is a classic jump rope exercise that boxers have popularized. The boxer step jump allows you to jump for longer periods at a time because you're constantly shifting your weight from one side to the other. It's a great jump rope workout for improving your endurance and boosting cardio.
Try with: 1/4 LB Jump Rope from the Get Lean Set
4.
Jump Rope High KneesThe High Knee Step (aka High Knees) is a higher-intensity variation of the alternate foot step jump. This skipping exercise will get your heart rate up quickly and give you the ability to do some really effective fat-burning jump rope workouts.
Try with: 1/4 LB Jump Rope from the Get Lean Set
5. Jump Rope Jacks
Jump rope jacks are fun for all levels of jumpers. This jump rope exercise will improve your coordination and give you a fun new way to do your basic jumps. Along with the alternate foot step, this is a great exercise to add after you learn the basic jump.
Try with: the 1/2 LB Jump Rope from the Get Lean Set
6.
Jump Rope Mummy KicksMummy kicks are fun to learn and easy for beginners. If you're looking to add some variety to your jump rope workouts, try adding these to your repertoire. Check out the full tutorial below.
Try with: 1/2 LB Jump Rope from the Get Lean Set
7. Jump Rope Criss-Cross
The criss-cross is a very popular jump rope exercise. This jump rope trick requires a little more time and patience to master, but once you get it you will be able to target your upper body muscles more effectively in your jump rope workouts. It also looks pretty badass.
Try with: 1/2 LB Jump Rope from the Get Lean Set
8.
Jump Rope Side SwingThe side swing is a simple exercise that will make your jump rope workout more effective. Not only does it look sleek, it gives you the ability to actively rest during your workout. When used with heavy ropes, side swings can also offer an upper-body workout, anywhere.
Try with: the 1 LB Heavy Rope from the Get Strong Set
9. Side Under Jump
The side under jump looks more challenging than it actually is. It's a great exercise for adding variety to your jump rope workouts and it's what you'll want to work towards once you have some of the other exercises mastered.
Try with: 1/2 LB Jump Rope from the Get Lean Set
10.
Jump Rope Half and Full TwistThe half twist and the full twist exercises are fun variations of the basic jump. Tip: get the motion and rhythm down first before you try it with a rope in your hands.
Try with: 1/4 LB Jump Rope from the Get Lean Set
11. Jump Rope Single Foot
While we don't use them often in our jump rope workouts, single foot jumps are fun to learn. They'll help you improve your balance, coordination, and ankle strength. Keep in mind that any single foot work will place more stress on your calves, so don't use this one until you feel ready. Always go at your own pace.
Try with: the 1/2 LB Jump Rope from the Get Lean Set
12.
Jump Rope Heel Toe StepThe heel-toe-step jump is great for footwork and coordination. It's a fun skill that you can utilize in any jump rope circuit. Pay attention to the foot pattern shown in the tutorial video below.
Try with: 1/2 LB Jump Rope from the Get Lean Set
13. Double Unders
Double unders are one of the most sought-after jump rope tricks. Popularized by CrossFit circles, this is a challenging, high-intensity exercise that can really take your strength or cardio workouts to the next level. But the double under takes time and patience to master. In fact, we've built an entire (free) comprehensive guide to help you learn how to do double unders.
Try with: 1/4 LB Jump Rope from the Get Lean Set
14. Criss-Cross Double Unders
The criss-cross double under is a highly advanced and explosive jump rope exercise that we don't recommend trying until you feel very confident with the standard double under. However, it's a great exercise for building power, strength, and endurance.
Try with: 1/2 LB Jump Rope from the Get Lean Set
15. Backwards Jumping
The great thing about backwards jumping is that you can essentially do all of the exercises above backwards which means you're doubling your exercise repertoire. Learning to jump rope backwards will improve your coordination and feel for the rope.
Check it out below.
Try with: the 1 LB Heavy Rope from the Get Strong Set
Your Turn
We hope this post was helpful in showing what exercises you can add to create the best jump rope workout for you. What’s your favorite jump rope exercise?
Let us know in the comments below!
Related Articles
How Many Calories Does Jumping Rope Burn?
How to Be a Better Runner with Jump Roping
Benefits of Weight Training and Jump Roping
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