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Double Under Jump Rope

Double Under Jump Rope

The Double Under Jump Rope is a fantastic cardiovascular exercise that can be done anywhere, whether you're at home or in the gym. It involves jumping rope in a way that the rope rotates twice per jump, hence the term "double under." This exercise not only improves cardiovascular health and endurance, but it also works the entire body, including the calves, thighs, glutes, core, and shoulders. The Double Under Jump Rope is a great way to burn calories and increase your heart rate. It not only challenges your cardiovascular system, but also helps to improve coordination, timing, and agility. Moreover, it is a low-impact exercise, making it ideal for individuals who may have joint issues or are unable to do high-impact exercises. To perform the Double Under Jump Rope, you'll need a good quality jump rope that is the appropriate length for your height. It is essential to master the basic jump rope technique before attempting double unders. Once you feel comfortable with the basic jump, you can start trying to rotate the rope twice per jump. Keep in mind that double unders require a quick turn of the wrists and a slight jump to give the rope ample time to pass under your feet twice. Incorporating the Double Under Jump Rope exercise into your workout routine can boost your cardiovascular fitness and add variety to your training. It's a versatile exercise that can be modified to suit your fitness level, whether you're a beginner or an advanced athlete. Remember to always warm up before attempting double unders and listen to your body to avoid injury. So, grab a jump rope and start challenging yourself with this exciting exercise!


  • Hold the jump rope handles in each hand, with your palms facing towards the front.
  • Stand with your feet shoulder-width apart and maintain a straight posture.
  • Swing the jump rope over your head and begin jumping with a simultaneous movement of your wrists.
  • As the rope passes under your feet, aim to jump just high enough to clear it, focusing on quick and light movements.
  • Try to maintain a consistent rhythm and speed, gradually increasing your pace as you become more comfortable.
  • Continue jumping for the desired amount of repetitions or time.
  • Remember to land softly on the balls of your feet and keep your knees slightly bent to absorb the impact.
  • Practice regularly to improve your coordination and endurance.

Tips & Tricks

  • Make sure to have the correct jump rope length to avoid any tripping or tangling.
  • Practice proper form by maintaining an upright posture and keeping your core engaged.
  • Start with a slow and steady pace, gradually increasing speed as you become more comfortable.
  • Focusing on timing your jumps with the rotation of the rope can help improve coordination.
  • Skipping rope on a cushioned surface or wearing proper footwear can reduce impact and minimize the risk of injury.
  • Incorporate interval training by alternating between periods of high-intensity double unders and periods of active rest.
  • Utilize visualization techniques to imagine a successful jump before executing it.
  • Stay relaxed and avoid excessive arm movements while jumping to conserve energy.
  • Engage the muscles in your feet and calves to generate power and maintain a rhythm.
  • Consistency is key; practice regularly to build endurance and improve your double under skills.

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