how to jump through the rope in the gym

A widely cited study found that jumping rope is one of the most effective cardio exercises out there—and it can whip you into shape with just a few minutes a day of skipping. ... Plus, it burns more calories per minute and engages more muscles than swimming or rowing. “Work in jumping rope as part of your routine on an every-other-day cycle.” Ezekh recommends beginners aim for intervals of one to five minutes, three times a week. More advanced exercisers can try 15 minutes and slowly build toward a 30-minute workout, three times a week.