compound · Cardio
Jump Rope Intervals
Jump Rope Intervals is a compound cardio movement for calves, using Jump Rope. It also works shoulders and forearms. 8 sets of 30s on / 30s off, 1 min rest.
- Primary muscle
- Calves
- Equipment
- Jump Rope
- Difficulty
- Intermediate
- Sets and reps
- 8 × 30s on / 30s off
- Rest
- 45s
- Force
- push
How to do it
- 1Set up
Clear floor and enough ceiling height, timer running.
- 2The cue that matters
Fast feet on the work, drop the rope and breathe on the rest.
- 3Work it
8 sets of 30s on / 30s off, resting about 1 minute between them.
Muscles worked
Calves does most of the work. Shoulders and forearms take the rest.