The erstwhile childhood leisure activity of skipping with a rope outdoors has today witnessed a massive transformation into a beneficial workout technique.

Currently, it is an elaborate workout routine termed as jump rope or crossrope training that has become a worldwide phenomenon for its advantages in boosting cardiovascular health. It is performed with a specialised skipping rope called a Crossrope, that can be adjusted with increasing weights, to advance the difficulty and intensity of training. It is a good aerobic workout, much like the stretching movements in pilates. Also Read: Pilates: 5 Reasons Why You Should Try These Workouts

crossrope training

However, those of you who are still novices, fret not. A sturdy, high-quality skipping rope of the right length as per your height is more than enough to get you started on this incredible training regime that confers some amazing health benefits. 

Crossrope training improves the lipid processing in the system, thereby burning fat rapidly and efficiently and redistributing it evenly in tissues, like in the Tabata training technique. In fact, it activates several muscle groups in the body, flexing them simultaneously, such as biceps and triceps in the arms, the abdominal core and quadriceps, glutes and hamstrings in the legs. This rigorous motion helps in maintaining flexibility of these muscles. Also Read: Tabata Training: 5 Effective Exercises To Burn Extra Calories

Moreover, training regularly with a jump rope also enhances mental alertness, spatial awareness and hand-eye coordination, as well as elevates heartbeat and cardiac muscle function, providing a fruitful cardio session. Cooling down post this arduous workout is absolutely essential to relax the muscles.

These very fundamental exercises are the perfect way to get you started on your cross rope training routine, for a toned body, sharp mind and augmented overall fitness.

5 Simple Crossrope Training Exercises:

All that you need are a sturdy jump rope and a timer, to kickstart this aerobic workout challenge.

Basic Jump:

Raise both feet off the ground simultaneously in slow, rhythmic motions and then gradually increase speed.

Alternate Foot Jump:

Jump up on one foot, then the other, carefully coordinating the landing with the motion of the rope.

crossrope training exercises

High Knee Jump:

Lift both knees as high above the floor as possible, in a synchronized movement, to increase the momentum of the workout.

Single Foot Jump:

Hop on the left foot, skip for ten times slowly, then repeat the session with the right foot, to improve balance.

Boxer Step Jump:

This motion shifts the weight from one side to the other of the body, by placing one foot slightly behind the other, thereby assisting in a smooth and soft landing.


Crossrope training does indeed confer many significant wellness incentives, as it promotes heart health, prevents cardiac ailments, enhances cognitive abilities, improves tensile strength of muscles and aids in weight loss. No matter if you are a beginner, intermediate or an expert in working out, crossrope training exercises of varying difficulty levels can easily be practiced at home, at the gym or outdoors. Remember to eat a healthy post-workout diet afterwards.