Superhero-level fitness doesn’t come easily without the right training. You need to focus on exercises that furthers your body goals, tone your muscles, and keep your body weight balanced to hit the objectives on your list.
Jump rope exercises can provide everything you’ve been looking for in a simple activity you can do at home.
Whether you’re brand-new to jumping rope or you’re already something of an expert, it’s a fun and stimulating way to learn new fitness tricks and add some power to your workouts.
In this post, we’re sharing 7 epic jump rope tricks that will help you up your workout game and achieve the super-powered fitness levels you’ve been dreaming of.
But first, let’s delve into the many benefits of adding jump rope exercises to your regime.
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The Benefits of Jump Rope Exercises You Need to Know About
Like any self-respecting fitness connoisseur, you probably want to know exactly why jump rope exercises are so beneficial before you dive in.
The jump rope is an extremely portable and versatile fitness training tool that allows you to take your workouts with you on the move, or even perform them at home.
Jumping rope encourages your body to burn more calories and shed excess pounds, while providing the cardio you need to improve your fitness levels and keep your cardiovascular system healthy.
This all sounds great. But there’s more you should know.
Another hugely beneficial feature of jump rope exercises is that they encourage you to learn new techniques constantly. Gone are the days of suffering through tedious treadmill walks and sweaty runs in the park—unless that’s your thing, of course. You’ll consistently be challenged to learn and perfect new jump rope skills and exercises once you jump into this riveting exercise.
We recommend learning the basic jump rope jumps to start off with and then choosing a couple of tricks from our list that you’d like to add to your workout regime. Use them to warm up, to finish your workouts, or as core features to build your superhero workouts around. It’s entirely up to you. We have plenty of superhero-themed jump rope workouts available to show you the ropes.
Our 7 Favorite Jump Rope Tricks
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- Begin with the Basics
You need to master the basic, standard jump rope jump before you can tackle any special tricks as a beginner. It’s an easy, uncomplicated exercise that you can add to a wide range of workout plans, especially if you’re working with heavier jump ropes.
If you are brand new to the world of jumping rope, learn this exercise like the back of your hand before you move on to anything more complex. Try to maintain a steady 1, 2, 3, 4 rhythm while jumping, ensure that your rope is the right length, and keep your elbows in tight to avoid tangles.
- The Double Under Jump Trick
This trick is very similar to the standard rope jump, but with one crucial difference. You’ll need to pass the rope under yourself twice with each jump instead of just once. This trick requires good coordination and some Flash-like speed as well.
Start with your basic jump, and as you increase the speed of your rope, jump a bit higher than usual. Take care not to kick your legs behind you as you do!
Once you’re ready, start doing double passes with your jump rope instead of a single one during each jump. Easy.
- The Jumping Burpee Trick
This is not a simple trick by any means, but you can master it with determination and practice. Jumping burpees require excellent coordination and stamina, so make sure that you’re familiar with performing classic burpees before you try them.
Start this trick with your basic jump.
After each jump, you should drop down into a classic burpee position. You can perform a push-up too, but this is optional. Once you jump back up, do another basic jump before repeating the exercise.
- The Twist Jump Trick
If you’re looking for an exercise that’s going to give your core muscles a complete workout, this is one to try. This is another challenging jump rope trick that starts off with a basic jump.
As you land after the first jump, twist the bottom half of your body while keeping your torso facing straight ahead. Your legs should land pointing either left or right, alternating between each jump for best effect.
- The Alternate Foot Jump
Alternate foot jumps are suitable for beginners and pros alike, and they are regularly used in the fitness industry.
They provide a high-intensity workout that helps you to tone your body, improve your balance, and lose excess weight, especially if you use a heavy rope.
These jumps also build calf muscle and improve the elasticity of the tendons and fascia. This makes them ideal if you suffer from plantar fasciitis and want to strengthen your legs for other exercises like running.
This move is also similar to a basic jump, but instead of jumping with both feet, you’ll stand and jump on one foot, and then the other, in an alternating cycle.
- The Boxer Skip
This is a classic jump rope trick that is famously used by professional boxers, hence its name.
Just like the standard jump, both of your feet will touch the ground. The difference is that you will shift your weight from one foot to the other, tapping the alternating foot to create a small skip.
Be sure to keep your elbows in line with your hands and parallel to your hips as you use your jump rope. You can try out the double boxer skip variation by tapping the same foot twice whenever you shift your weight to your alternate side.
- The Criss Cross
Here’s another iconic, somewhat challenging jump rope move that will whip your jumping skills into tip-top shape in no time.
Start with your basic jump, and once you’ve established a rhythm, cross one of your hands over the other in front of you as though you are making a figure eight motion.
Cross your arms as you jump and bring them back to your hips for the next repetition.
Essentially: cross your hands, jump, cross your hands, jump, and so on.
If you’re struggling to get the hang of it, try practicing the motion without a rope before adding your jump rope to the mix.
Skip Your Way To a Superhero Physique
Kids might be notorious for their love of jumping rope, but they shouldn’t be the ones having all the fun!
You can use rope jumping exercises to burn fat, build your agility and balance, tone your body, and enjoy a simple yet high-powered cardio workout on the go.
Just 30 minutes of rope jumping exercises can burn a whopping 400 calories. All you need to partake is a decent pair of shoes and a good quality jump rope. There’s no better time to get started building your rope skills than now…
Get Going. Now.
Find My Footwear’s Jesse Quick
More About Megan: Megan started her writing career specializing in educational copy. She spends her days writing and studying topics ranging from personal training to mobility and everything in between. Her vice in life, third-wave coffee – black.
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