Cardio
Jump RopeLompat Tali
Skipping rope: cheap, portable and one of the most efficient cardio options for small spaces.
How to do it
Setup. Rope handles at hip height, elbows close to your sides.
- Turn the rope with your wrists, not your arms.
- Jump just high enough to clear the rope.
- Land softly on the balls of your feet.
Most common mistake
Jumping too high and landing on your heels.
Coach's tip
Start with 30 seconds on, 30 seconds off.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 30s reps | 30s |
| Intermediate | 4 sets | 60s reps | 30s |
| Advanced | 5 sets | 90s reps | 30s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places jump rope on the right days with the right volume for your level.
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