Body weight
Jump rope intervals
Jump rope intervals mainly works your calves. It also helps your quads, forearms, front shoulders, and abs.
Step by step
- Keep your elbows close and turn the rope with your wrists.
- Jump just high enough to clear the rope.
- Land softly on the balls of your feet.
What you should feel
Your calves and feet working lightly, with a rising heart rate; your shins and knees should not feel pounded.
Common mistake
x
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Calf raiseCalves
Standing calf raise machineCalves
Seated calf raiseCalves
Leg press calf raiseCalves
Machine calf pressCalves
Smith machine calf raiseCalvesQuestions
What muscles does the jump rope intervals work?
Jump rope intervals mainly works your calves. It also helps your quads, forearms, front shoulders, and abs.
Can I do the jump rope intervals at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the jump rope intervals?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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