Exercises › Jump rope (steady pace)

Jump rope (steady pace)

Settle into a relaxed, bouncy rhythm you could keep for several minutes. Rest a minute between rounds.

CardioJump ropeDifficulty 2 of 3

Two-panel demonstration of the jump rope (steady pace), showing the start and finish positions — Start and finish positions

How to do it

Settle into a relaxed, bouncy rhythm you could keep for several minutes. Rest a minute between rounds.

Muscles worked

Front

Back

calvesprimary
shoulders

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No jump rope? Swap it out

Brisk walkno equipment · difficulty 1/3
Easy runno equipment · difficulty 2/3
Stair climbingno equipment · difficulty 1/3

Other options in this pattern

Stationary bike (steady)machines · difficulty 1/3
Rowing machinemachines · difficulty 2/3
Ellipticalmachines · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2