How to Do Jump Rope Intervals
Jump Rope Intervals is a cardio exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.
Demonstration video coming soon
Primary muscle
Cardio
Equipment
Bodyweight
Difficulty
Intermediate
01 / Move with control
How to perform
How to do Jump Rope Intervals
- 01Hold the jump rope handles with a relaxed grip and stand with feet together and knees slightly bent.
- 02Initiate the rope swing with a flick of the wrists, keeping the hands just above hip height.
- 03Jump only high enough for the rope to pass under the balls of the feet, landing softly each time.
- 04Sprint the rope rotations for 30 seconds, then transition to a slower recovery pace or rest.
- 05Keep the head up and gaze forward to maintain a neutral cervical spine.
Same guidance shown inside the A90 app
02 / Anatomy
Muscles worked by Jump Rope Intervals
Tap to explore manually
Primary movers
- Quads Extends the knee, driving squats, lunges and jumps.
- Core Stabilises the spine and transfers force.
- Calves Pushes off the ground through the ankle.
Stabilisers
- Lower back Stabilises the spine during lifts and bends.
- Forearms Grips and stabilises the wrist under load.
03 / A90 Coach
A90 Coach tip
Keep the elbows tucked into the ribs and rotate the rope using only the wrists rather than swinging the entire arm.
Same coaching engine used inside the A90 app
05 / FAQ
Jump Rope Intervals questions
What muscles does Jump Rope Intervals work?
Jump Rope Intervals is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.
How do you do Jump Rope Intervals correctly?
Hold the jump rope handles with a relaxed grip and stand with feet together and knees slightly bent. Initiate the rope swing with a flick of the wrists, keeping the hands just above hip height. Jump only high enough for the rope to pass under the balls of the feet, landing softly each time. Sprint the rope rotations for 30 seconds, then transition to a slower recovery pace or rest. Keep the head up and gaze forward to maintain a neutral cervical spine.
What is the A90 coach tip for Jump Rope Intervals?
Keep the elbows tucked into the ribs and rotate the rope using only the wrists rather than swinging the entire arm.
Is Jump Rope Intervals suitable for beginners?
Jump Rope Intervals is rated intermediate in the A90 Training Club catalogue.
Do you need equipment for Jump Rope Intervals?
No. Jump Rope Intervals is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.
A90 Intelligence
Put this into a real plan.
A90 Intelligence programmes jump rope intervals into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.
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