Tips for Getting Started Jumping Rope

Jumping rope is super fun and a great workout.

A little bit goes a long way AND it has big benefits for not only your heart but also your bones. Every summer I get back into it as it’s so easy to do outside, at home, at a park, when traveling, etc. I love pairing jump rope with pilates as it’s the perfect match of cardio, strength, and strength. Here are a few tips to help get you started:

Jumping rope is great for your heart/cardiovascular fitness but it’s also very good for bone density in your hips, spine and legs! Read more about it from NYC’s premier hospital, HSS.

Here are a few tips to get started:

1. Find a clear space you can jump rope and make sure your rope won’t knock anyone or anything over.

2. Do a few minute dynamic warmup and foam rolling session so your body is read to get jumping. This will help you stay injury free and feel better going into your jump rope workout. I have tons of dynamic style workouts in the library - use the filter tool to find them!

3. Wear good sneakers with cushion for your feet and knees. I LOVE the New Balance Super Comp sneaker for running, walking, and jumping rope.

4. Have your phone in easy view so you can use the stopwatch function to keep track of your workout.

Here are a few good jump rope options to invest in:

1. If you’re female, a smaller handle will be easier on your hand. I really like the slightly weighted ropes from Cross Rope. This kit has a small handle and comes with 2 different weights so you can work up to a heavier rope and play around with your workouts.

2. The cross rope is an investment so if you’re not ready for that, I love the ropes from Rogue. I do think eventually investing in one that “spins” well will set you up for success. This is the rope we have at home - if you’re new to jumping I would suggest the “buff weight” to get started. This rope you can also customize to your height.

3. Last, if these aren't the investment you want to make, go for something like this so you can get started.

4. And, if you have a kid at home like me, go for this jump rope for them! I got Lincoln a pair for Christmas last year and they’re great.

How to pick the right size using the "Sweet Spot" Sizing Method:

1. Stand on the Rope: Place both feet together in the exact center of the jump rope.

2. Pull Taut: Pull the handles straight up along your torso so the cable is tight.

3. Check Handle Height: The top of the handles should fall between the bottom of your armpits and your shoulders.

   • Beginners: Aim for the armpit area. This provides a larger margin for error and accounts for wider arm movements.

   • Intermediate/Advanced: Aim for the chest or mid-chest area. This allows for faster rotations, tighter arm positioning (closer to the hips), and better efficiency.

Some workout inspiration:

1. 1 minute on, 30 seconds off

2. 45 seconds on, 15 seconds off

3. 30 seconds on, 10 seconds off

4. 2 minutes on, 1 minute off

5. Simply jump as long as you can!

6. I commit myself to a set amount of time and see how many rounds I can get in! I would suggest 10-30 minutes long and then round it out with a good pilates workout after!

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I hope this helps you get inspired to start jumping rope too! It’s truly a super fun and (not so) easy way to get major health benefits. If you read this and go for it, be sure to tag me on Instagram @AshleyPattenPilates or comment below.

xx, Ashley