Lifetime Warantee (Handles)

Free EU Shipping Above €125

90 Days Free Return Policy

Top 5 Double-under Jump Rope Workout Ideas to Spice Up Your Workout Routine

Top 5 Double Under Jump Rope Workout Ideas to Spice Up Your Workout Routine in 2023

A double under jump rope workout is a form of jump rope workout. It is more intense than the regular jump rope, you know. Generally, for a jump rope workout, the rope goes under you once. So, you can say that one jump involves one rotation. Contrastingly, for the double under jump rope workout, the rope goes under you twice in one jump. Therefore, you can say that one jump involves two rotations.

Key Takeaway

Unlike the regular jump rope workout, as the name implies, a double under jump rope workout involves two rotations in one jump. Double unders might appear daunting initially, but you can conquer this jump rope skill with dedication and perseverance. There are many ways to perform this workout. Some are; double under paired with a superset, double under, and circuit training, double under while resting, double under Tabata workout, and heavy double unders with strength training.

Remember to start with the right equipment, focus on proper form and timing, and, most importantly, enjoy the process. Before you know it, you’ll impress yourself and others with your flawless double unders!

double under jump rope

6 Things to Note About How to Do Double Under Jump Rope Exercises

The double under jump rope workout seems easy when you watch someone else perform it. However, it is not as simple as it looks. Most people think that double unders are simply about speed. Well, there’s more to it.

1.    Selecting the Right Rope:

Choosing the appropriate jump rope is crucial for mastering double unders. Opt for a lightweight, speed rope with an adjustable length. This type of rope allows for faster rotations, reducing the chances of tripping during double unders. Consider investing in a quality rope with comfortable handles to maintain a secure grip throughout your training.

2.    Mastering Single Unders:

Before attempting the double under jump rope exercise, ensure you have a solid foundation in single unders. Practice the basic jump rope motion, maintaining a steady pace and rhythm. Focus on keeping your jumps low, and your wrists relaxed for efficient rope rotations. in fact, you can effortlessly perform 50 double unders in a row while jumping high with impeccable hand position using the lightning-fast speed cable after mastering the single jump technique.

3.    Establishing the Timing:

The key to successful double unders lies in the timing. As you begin your jump, initiate a slightly higher jump than usual and flick your wrists quickly. The rope should pass beneath your feet twice before you land. Finding the right rhythm is essential, so start slowly and gradually increase your speed.

4.    Maintaining Proper Form:

Proper form is crucial for correctly executing double unders. Keep your body upright with your shoulders relaxed and your core engaged. Avoid excessive arm movements, as the power for double unders comes mainly from your wrists. Focus on a consistent and fluid motion to keep the rope moving smoothly.

5.    Building Endurance and Practice:

Double under jump rope exercises require skill and endurance. Incorporate double unders into your jump rope routine regularly, but don’t overdo it at the beginning. Start with shorter sets and gradually increase the duration as you build confidence and stamina. Persistence and practice are key to mastering this challenging skill.

6.    Troubleshooting and Tips:

Don’t get discouraged if you’re struggling with double unders. It’s a skill that takes time to develop. Experiment with different rope lengths, adjust your timing and stay patient. Jumping on a forgiving surface like a rubber gym mat can also help reduce the impact on your joints during practice.


Steps on How to Do Double Unders

The following steps are the basic ways to do double under jump rope workouts at home or in the gym.

  1. Place the jump rope for the exercise behind your heels.
  2. Hold both ends of the rope in your two hands.
  3. Stand in a ready-to-skip position. For this position, bring your shoulders down, keep your core braced, and place your elbows close to your body on both sides.
  4. Now take the rope swiftly over your head towards your front.
  5. Jump and let the rope pass beneath you. Repeat the action quickly while flicking your wrists so that the rope can pass under you twice before your feet land.
  6. Return to the ground and take off to repeat the action.


Watch the video below on how to perfectly master the double under jump rope routine:

Top 5 Double Under Jump Rope Workout Ideas

The double under jump rope exercise is a very effective workout. It’s great for your muscles and helps improve your breathing. There are so many ways to do a double under. The main thing is finding a method that is effective for you and is just right.


1. Add double under to your superset:

You can perform a double under workout as a mix of supersets and double unders. A sit-up or push-up is a good pair. It’s best to pair double under with upper body exercises. You can follow this routine to do an Annie.

  • Ten double-under jump ropes
  • Ten sit-ups
  • 20 double-under jump ropes
  • 20 sit-ups
  • 30 double-under jump ropes
  • 30 sit-ups
  • 40 double-under jump ropes
  • 40 sit-ups
  • 50 double-under jump ropes
  • 50 sit-ups

For this method, you are starting easy and increasing the intensity over time. You can also follow this routine.

  • 50 double-under jump ropes
  • 50 Sit-Ups
  • 40 double-under jump ropes
  • 40 Sit-Ups
  • 30 double-under jump ropes
  • 30 Sit-Ups
  • 20 double-under jump ropes
  • 20 Sit-Ups
  • 10 double-under jump ropes
  • 10 Sit-Ups


2. Double unders while resting:

Strangely, a good way to add a double under jump rope workout to your routine is during your resting periods. It helps to increase the intensity of your exercises. You can do this by taking a very intense exercise like a strength workout and then doing ten double unders as a form of resting. Nevertheless, do not overdo it. The aim will be defeated when you overstress your body. It’s ok to rest between sets. Monitor how your body feels over time.

3. Double under Tabata:

You can do double unders as finishers. A workout finisher is a quick and high-intensity workout that you do at the end of your series of exercises. A double under workout is the best for this. It is called a double under Tabata workout because it is done quickly (within four minutes).

4. Heavy double unders with strength training:

By adding double unders to your strength training, you can build your upper body. However, you should note that this routine is very extreme and can easily get you fatigued. You can do this workout by starting with a heavy lifting session. You can use barbell lifts. Then, add some sets of heavy double under jump ropes in between each lift session. This will make your exercise very effective and intense. When doing this workout, make sure you pay keen attention to your body. If you notice any unusual signs or feelings, slow down the exercise or stop.

5. double unders and circuit training:

A double under is a great addition to circuit training. It could be strength endurance circuit training or bodyweight circuit training. You can follow this routine.

  • Ten squats
  • 20 double-unders
  • 30 squats
  • 40 jumps.

You can do this routine in three rounds and take out two minutes after each round to rest.



A double under jump rope workout is a workout everyone should try. Yours mustn’t be too intensive. You can do your double under as it suits you. Did you enjoy this article? If you have any questions or thoughts, please let us know in the comments section.

Enjoy this Routine? You May Also Like:

Submit a Comment

Your email address will not be published. Required fields are marked *

Thank you for Elevating with us.

Your discount coupon:


You've got up to 15% OFF on your first order.

No thanks, I don’t want a discount.

What Our Clients Say
295 reviews
Verified by ExactMetrics