Female athlete exercising with jumping rope in gym

Jumping rope can be a great cardio challenge, but once you’ve mastered the standard jump rope movement, you may be ready to add in some tricks. Not only do the tricks increase the intensity of the exercise while also challenging your coordination and speed, but they also burn calories and look quite impressive.

Basic Tricks

These basic tricks will take some practice – just as smoothly jumping rope likely once did for you. Don’t attempt these – or any other – tricks until you have the ability to jump rope with a good rhythm without tripping. Some experts suggest you’re only ready to move onto tricks when you can successfully jump 100 times in standard jumping rope movement without stopping.


This trick engages the core muscles a little more than a traditional jump.

  1. Start with a basic jump.
  2. When you land, twist the bottom half of your body; your feet will land pointing in that direction. Your upper body remains facing the front.
  3. On the next landing, twist to the other side.
  4. Alternate twisting from one side to the other with each landing.


A good challenge for your coordination and control, this move has you travel forward and then back while jumping. It’s important to maintain a basic jump while doing this and not revert to a skip or bunny hop.

  1. Start with a basic jump.
  2. Travel forward while jumping, around four jumps (or more or less, depending on the space you have).
  3. Travel backward while still jumping the same number of jumps.
Female boxer jumping rope next to boxing ring

Double Under

Very similar to a traditional jump with one difference: the rope passes under you twice with each jump instead of once. This move takes speed and coordination.

  1. Start with a basic jump.
  2. Increase the speed of the rope and jump slightly higher than usual without kicking your feet behind you.
  3. Do two passes with the rope instead of one with each jump.

Intermediate Tricks

If the beginner jumps don’t prove very challenging, you might be ready to try some intermediate tricks. If these prove too challenging, take it slow and practice frequently – or go back to basic moves.

Cross Leg Jumps

Similar to cross jacks, this move includes a leg cross with each jump.

  1. Start with a basic jump, but jack out your legs on the landing.
  2. On your next landing, one foot crosses in front of the other.
  3. The next landing is with your legs jacked out.
  4. Next, the other foot lands in front. Continue, alternating which foot lands in front.

High Knees

You likely already know how to do high knees – this move adds the element of the jump rope for increased challenge.

  1. Start with a basic jump.
  2. Draw one knee up to waist height as you pass the rope under you.
  3. Switch to the other knee as your next pass. This is a quick motion and should mimic the look of traditional high knees.

Criss Cross Jumps

A staple jump rope trick among boxers, this move involves crossing the arms and increases the upper body’s involvement.

  1. Start with a basic jump.
  2. When you’re ready, cross your arms in front of you with your forearms touching.
  3. Jump through the hole created by the rope.
  4. Uncross your arms and continue to jump, crossing at whatever intervals you choose.

Single Leg Jumps

Balance and core strength is essential for this move.

  1. Start with a basic jump.
  2. Bend one knee, drawing the foot behind you.
  3. The foot remaining on the floor jumps up, allowing the rope to pass under.
  4. Stay on one foot or alternate between feet for an impressive looking move.

Advanced Moves

When you’re ready for a bigger challenge, try an advanced move. These moves are not suitable for beginners and should only be tried after successfully tackling both beginner and intermediate moves.

Jump Rope Burpee

This move comes with some bragging rights and requires a great deal of coordination and cardiovascular stamina. You’ll need to be proficient with burpees before you try this move.

  1. Start with one basic jump.
  2. Drop down into a burpee, either including a push up or not.
  3. As you jump back up, do a basic jump rope before dropping back down into a burpee.

Double Dutch

Double Dutch is a complicated move that takes an understanding of the nuances of movement from both the jumper and the turners. You’ll need two turners who understand the proper rhythm before you jump in.

  1. Have the turners start the ropes with steady rhythm.
  2. Jump into the ropes from the side of one of the jumpers – unless you’re brand new to double dutch, in which case you’ll start in the middle.
  3. If this is your first time trying double Dutch, prepare to make several tries until you get the rhythm; double Dutch takes quick movement and excellent rhythm.
  4. Though you may feel as though you need to look down to track the ropes, keep your head and chest up as you rely on the sounds of the ropes and your instinct.
  5. Beginners should jump with both feet at the same time; as you become more adept, you can try various jumps including hopping from one foot to the other.
  6. Practice is incredibly important with this type of jumping rope.

A Versatile Workout

Jumping rope is fantastic as a warm up, but it can also standalone as a challenging workout. The benefits of jumping rope are numerous, from increasing stamina and cardiovascular capacity to improving coordination.