What up Zen Dude Fitness Family?
As always, our goal here at Zen Dude Fitness is to help you get lean and live more. We understand you may have tried and failed before at this fitness stuff, but we promise that seeing results is attainable if you stick to focusing only on the two things that matter most: Nutrition (eating the right amount of food) and exercise. If you focus on those, we can get you there.
When it comes to exercise, jumping rope is our exercise of choice for many reasons. It’s easy to get started, you can do it anywhere and it’s extremely efficient. Most importantly, it’s a lot of fun. One of our favorite mottos around here is: If it’s not fun, it’s not sustainable.
Jump rope is so much fun because there’s so much you can do with it. There’s always room to switch up your routine and learn something new. We’re going to show you 29 different jump rope exercises that you can learn today and begin using in your workouts in the future.
These exercises are good for all skill levels. We’re going to start with beginner-level exercises and move towards the more advanced exercises as we get to the end. The awesome thing about these exercises is that you can do them anywhere, anytime. Just choose one, practice it, then move on to another whenever you want.
Alright, let’s get to it.
1. Regular Bounce
The Regular Bounce is the most basic jump rope exercise. This is the exercise that everyone does when they first get a jump rope.
Keep your wrists to your sides and start with the rope behind your feet. Rotate the rope over your head and jump over it each time it rotates down to your feet. You should get yourself into a nice, steady rhythm as you continue your Regular Bounce. The key here is to limit overall body movement and stay light bouncing in between the balls of your feet and your toes.
2. Side Swipe
Next up is the Side Swipe. Instead of jumping through the rope, you’ll be swinging it around the side of your body. After the rope does a rotation on one side, you’ll swing it around on the other side.
If you’re going to start your Side Swipe on the right side of your body, bring your left hand over to the right side of your body, just above your right hand. As you’re finishing that rotation, bring your hands to the left side of your body with your right hand above your left to do the second side swipe rotation.
Each rope rotation should be done at the same pace as your Regular Bounce rhythm. Once you finish each rotation, you can jump back into your Regular Bounce or go for another Side Swipe.
3. Feet Front to Back
Alright, for the Feet Front to Back you want to have one foot moved forward and one foot moved back. Then, after one rotation you switch your feet so that the front goes to the back and vice versa. All along stay up between the balls of your feet and toes for maximum agility.
You continue to do this so that your feet are moving back and forth after each rotation, always having one in the front and one in the back.
4. Feet Side to Side
Now we’re going to do the Feet Side to Side. Start with the Regular Bounce. After your first jump, land with your feet apart as shown below. When the rope rotates around again, jump over it and land with your feet together. All along stay up between the balls of your feet and toes so you are bouncing lightly.
You’ll continue to alternate between having your feet apart and your feet together after each rotation of the rope.
5. Front Straddle
The Front Straddle involves a bit of a hop. Start with the Regular Bounce, hop backward after the first rotation, then hop forward after the next rotation. Again, stay up between the balls of your feet and toes as you hop.
Alternate hopping forward and backward after each rotation for as long as you want to do this exercise.
6. Side Straddle
Just as you might expect, the Side Straddle is similar to the Front Straddle, except you alternate between hopping to the left and to the right. Again, stay up between the balls of your feet and toes as you hop side to side.
7. Regular Bounce Clock
Here’s a cool exercise that’s a bit different from the rest. Start with the Regular Bounce and after every jump turn slightly. Keep turning the same amount and in the same direction after each jump.
If you keep going, you’ll eventually spin in a complete circle. But remember, you don’t need to turn very much. It should take around 10 to 12 jumps/turns to spin a quarter of the way around, as shown in the photos below. That’s not a hard and fast rule though, so figure out what works best for you.
8. 3 Step Twist
For the 3 Step Twist, you’ll start with your Regular Bounce again. After your first jump, twist your legs so that your knees are pointed diagonally to the right. After one rotation you’ll jump and twist back so you’re facing forward again. After that rotation, you’ll jump and twist your legs so they are pointed diagonally to the left.
You keep repeating this for the entire exercise. Middle, right, middle, left. Middle, right, middle, left…
9. Boxer Skip
The Boxer Skip is kind of like running in place. You’ll alternate between having your weight on your right foot for one jump and having your weight on your left foot for the next.
However, you’ll barely lift your feet. You’ll want to have your knee bent for the leg that isn’t supporting your weight and you’ll also touch the ground with that same leg’s toe.
Lastly, make sure to stay on your toes so that your heels never touch the ground.
10. Run in Place
The Run in Place is exactly what it sounds like. You’ll jump rope as you are running in place, alternating one rope rotation with one leg lifted up.
Each time the rope passes under you, the lifted foot should be returning to the ground and the other should be coming up.
11. Run Up and Back
The Run Up and Back is just the advanced version of the Run in Place. Start with the Run in Place, then actually jog forward a few feet while doing it. Then, shift your momentum and jog back while still jumping your rope.
Alternate between moving forward a few feet and moving backward a few feet.
12. Run in Place Clock
Just like the Regular Bounce Clock, you’re going to be slowly turning in a circle. However, instead of doing the Regular Bounce, you’re going to be doing the Run in Place. That’s the only difference though.
13. Butt Kicks
Butt Kicks are similar to the Run in Place, but you lift your legs higher when they come up behind you. Your goal is to tap your butt with your heel as you bring each leg up.
14. High Knees
The High Knees are yet another version of the Run in Place. However, instead of bringing your heels up high behind you like you would for the Butt Kicks, you’re going to lift your knees up high with each bounce.
If you are able to get your knee up as high as your hip with each bounce, you’re doing a great job.
15. Mummy Kicks
To do the Mummy Kicks exercise, you’ll want to have one foot supporting your weight while you kick your other foot out in front of you. You don’t need to kick it out high or far though, as you can see below.
Similar to the Run in Place, you’re going to alternate between your right and left foot after each rope rotation.
16. Diagonal Straddle
The Diagonal Straddle is similar to the Feet Side to Side because you’re alternating between having your feet apart and having your feet together.
However, in this exercise, when your feet are apart you’ll have one foot forward and one foot back. Then, the next time your feet are apart (after joining in the middle again), you’ll switch it so that the foot that was in the front is now in the back and vice versa.
So it goes like this: feet together, feet apart (left foot forward), feet together, feet apart (right foot forward), feet together…
17. Feet X’s
For Feet X’s, start with your feet apart. After you jump through the first rope rotation, land with your left foot behind your right foot so that your feet are crossed. Then jump through the next rope rotation and land with your feet apart again. For the next rotation, land with your feet crossed again, but with your right foot behind your left foot this time.
Keep alternating as so: Feet apart, feet crossed (left foot behind the right), feet apart, feet crossed (right foot behind the left), feet apart…
18. Heel Taps
Heel Taps are very similar to Mummy Kicks, but instead of kicking your foot out into the air, you kick your foot out and tap the group with your heel.
Then you just alternate between each foot after each jump.
19. Toe Taps
Toe Taps are the same as Heel Taps, except you tap the ground in front of you with your toe instead of your heel.
20. Single Leg
The Single Leg exercise is similar to the Regular Bounce, but instead of using both feet to jump, you will maintain balance and do your jumping with one foot. The whole time you are doing this, your other foot will be lifted up.
Feel free to switch feet whenever you want. Maybe you want to alternate feet every five seconds, or maybe you want to do a 20-second set on your right foot, followed by a 20-second set on your left foot. It’s up to you. Have fun with it.
21. Fast Skip
Alright, we’re getting into the more complex exercises now. For the Fast Skip, you start by jumping through the rope loop and landing on one foot, having the other foot lifted up a little. Then you’ll jump through the next rope rotation and land on the same foot, but this time you’ll kick out your other foot.
Then, after the next jump, you’ll land on the other foot and repeat the process.
So, you’ll be on each foot for two jumps each. Once with the other foot raised, then once with the other foot kicked out in front.
Then you just keep alternating this process.
22. Running Man
To do the Running Man, you’ll always keep one foot in the front and one in the back. You don’t alternate this part, so each foot stays in its spot until you want to switch it up.
With each rope rotation, you will bounce between your right and left feet. It’s kind of like the Run in Place, but instead of having your feet together, one is in the front and one is in the back.
You will notice that you get into a rhythm of tilting forward and leaning back as you do it. That’s perfectly normal.
After some time, if you want to switch your feet up, go ahead. Do whatever feels right to you.
23. Double Unders
The Double Under is a nice advanced move. The goal is to have the rope rotate around you twice before your feet hit the ground again.
To do this, you’ll need to spin the rope faster so that it can get around you that second time. You might have to get a better bounce in also to give you more time to get the rope all the way around.
You don’t need to do this for every bounce though (but you’re more than welcome to if you want). Feel free to just throw one in every now and then while you’re doing your Regular Bounce.
24. Criss Cross
The Criss Cross is another popular move. While doing your Regular Bounce, you’ll cross your arms so that the right handle is on your left side and vice versa. Then you jump through the loop and bring your arms back to their respective sides.
Feel free to alternate between a Criss Cross and a Regular Bounce, or just throw in a Criss Cross every now and then. Again, this about doing what you want. Have fun with it.
25. Criss Cross Run in Place
Now we are going to combine the Criss Cross with the Run in Place. Start by doing the Run in Place, then throw in a Criss Cross.
If you do it properly, you’ll only touch one foot on the ground during the Criss Cross. For example, you’re doing the Run in Place, hop off of your right foot, do a Criss Cross, land on your left foot, then bring your arms back to normal and jump through a regular loop, then land back on your right foot and continue your Run in Place.
Again, you can alternate between a Criss Cross and a regular loop while doing the Run in Place, or you can throw in the sporadic Criss Cross when you feel like it.
26. Double Under Criss Cross
The Double Under Criss Cross is just a Double Under followed by a Criss Cross. So, immediately after you complete a Double Under, follow it with a Criss Cross. Then go back into the exercise you were doing.
27. Side Swipe Criss Cross
Here, you are going to do a Side Swipe and immediately follow it with a Criss Cross. Nothing too crazy, you’re just doing the two moves consecutively.
28. Single Leg Double Under
I hope your legs are getting stronger (if you’re doing these exercises then they definitely will be!) because we’re going to take that tricky Double Under and do it on one leg.
While jumping rope doing the Single Leg, do a double under and continue on that same leg, holding the other leg up the entire time.
As you get better, maybe try doing consecutive Single Leg Double Unders. If you can’t, no worries. Even doing one by itself is a good start.
29. Single Leg Double Under Crossover
Alright, I hope you’re ready for the most advanced exercise for today. This one is the Single Leg Double Under Crossover. It might sound like a lot at first, but let’s break it down.
This whole exercise is done while doing the Single Leg. to start, just like in the last exercise, you’re going to do a Single Leg Double Under. However, you’re not finished yet.
Once you finish that, you’ll go straight into a Single Leg Criss Cross, which is exactly what it sounds like – a Criss Cross while on one leg.
During this whole exercise, one foot should never touch the ground and your Criss Cross is done immediately after the Single Leg Double Under.
If you’re able to do that, you’re well on your way to becoming a jump rope ninja. But if not, don’t sweat it. It’s a good goal for you to work towards.
Alright Zen Dude Nation, that wraps up this long list. We gave you 29 awesome jump rope exercises. There’s a lot to learn here, so don’t worry about picking it all up immediately.
If you’re new to jumping rope, start by practicing the first ones until you feel good with them. As you get better, you can test out and practice new exercises. As you keep learning and mastering these exercises, you’ll be able to grow your repertoire of jump rope moves.
I’ve said this before and you’ll hear me say it again, but the key to getting better at this is to practice, practice, practice. Even with five minutes a day you’ll notice an improvement over just a short period of time.
The best part is that as you’re learning these exercises, you’ll be working your way towards a strong, lean body. Make this a regular part of your life and you’ll have the body of your dreams sooner than you expect.
Alright Zen Dudes, there’s a lot on this list. So if you’re ever looking to try something new or you can’t remember what exercises to do, just refer back here.
Here’s a final recap of all 29 exercises:
Feet Front to Back
Feet Side to Side
Regular Bounce Clock
3 Step Twist
Run in Place
Run Up and Back
Run in Place Clock
Criss Cross Run in Place
Double Under Criss Cross
Side Swipe Criss Cross
Single Leg Double Under
Single Leg Double Under Crossover
You’ve got this Zen Dude Fitness Fam. Use these exercises to keep your freestyles fun and your workouts effective. Stay consistent with your practice and you will be doing all these moves soon!