5 Jump Rope Exercises to Do at Home to Burn Calories

Femme réalisant un saut à la corde dans son salon à domicile, tenue de sport

The jump rope is the most effective and compact cardio accessory available. In just a few minutes a day, it improves your endurance, burns calories, and strengthens your legs and shoulders. Here are 5 exercises you can do at home, even in a small space.

1. The basic jump — the essential foundation

Woman performing a basic jump rope exercise in her living room at home

The basic jump is the starting point for all jump rope exercises. Both feet take off and land together, the jump is low (a few centimeters are enough), and wrist movement is minimal.

  • Recommended duration → 3 sets of 60 seconds
  • Tip → stay on the balls of your feet, don't land on your heels
  • Ideal for → warm-up and beginners

2. The double under — the ultimate CrossFit exercise

Man performing double unders with a jump rope on a terrace

The double under involves passing the rope twice under your feet in a single jump. It's an advanced exercise that greatly increases cardiovascular intensity and improves coordination.

  • Recommended duration → 3 sets of 20 repetitions
  • Tip → jump higher than usual and accelerate your wrist movement
  • Ideal for → intermediate and advanced levels

3. The alternate foot jump — coordination and balance

Woman performing alternate foot jumps with a jump rope in her home gym

The alternate foot jump mimics running: you alternate your supporting foot with each rope pass. It's excellent for coordination and allows you to maintain a rhythm longer than the basic jump.

  • Recommended duration → 3 sets of 90 seconds
  • Tip → keep your knees slightly bent with each landing
  • Ideal for → all levels, long-duration cardio

4. High knees — intense cardio

Athlete performing high knees with a jump rope in an apartment

High knees combine jump rope with bringing your knees up to hip height. This is one of the most intense exercises on this list — perfect for burning maximum calories in a short amount of time.

  • Recommended duration → 3 sets of 30 seconds
  • Tip → bring your knees up to hip height, keep your back straight
  • Ideal for → HIIT and weight loss

5. The boxer's step — endurance and rhythm

Woman performing the boxer's step with a jump rope in her home gym

The boxer's step involves shifting your weight from one foot to the other rhythmically, like a boxer moving. It's the ideal exercise for long endurance sessions because it reduces impact on the joints.

  • Recommended duration → 5 to 10 minutes continuously
  • Tip → find your rhythm and maintain it, breathe regularly
  • Ideal for → endurance, long-duration warm-up

Sample program — 20 minutes flat

  • 0-3 min → Basic jump (warm-up)
  • 3-6 min → Alternate foot jump
  • 6-8 min → High knees (maximum intensity)
  • 8-10 min → Boxer's step (active recovery)
  • 10-12 min → Double unders or fast basic jump
  • 12-20 min → Repeat the circuit according to your level

Our selection

Discover our JumpRopeCrossfit jump rope — designed for intensive home and gym workouts, with adjustable length and ergonomic handles.

Conclusion

With just a jump rope and 20 minutes a day, you can get a complete cardio workout at home. Start with the basic jump and progress to more intense exercises over the weeks.

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