Achieving Fitness Goals with a Double Under Workout

If you are looking for an effective and fun way to get your fitness up a notch, double under workouts may be just what you need to get the results you desire. Double unders involve rapidly jumping a skipping rope two times before you land on the ground. In this post, we will explore what double under workouts are and how to get started, as well as the benefits, equipment needed, how to perform them properly, and more so you can understand how to efficiently and safely include double unders in your workout routine. Let’s get started!

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What Is a Double Under Workout?

A double under workout is a type of high-intensity exercise which combines simultaneous jump roping and leg jumps for an effective full body workout. It requires coordination and agility, and burning a large number of calories in a relatively short amount of time. The workout is normally completed within two to three minutes in a tabata-style format of interval training, consisting of 20 seconds of intense training followed by 10 seconds of rest for a total of eight rounds.

Benefits of a Double Under Workout

A double under workout can have several significant benefits for your overall health and fitness. Initially, it dramatically increases your metabolic activity, meaning that you will maintain a higher metabolic rate even after the workout is completed. It also improves your cardiovascular fitness, as completing this workout will make you much better conditioned for any physical activity you do afterwards. Moreover, it also helps you to burn fat and calories quickly, providing a great way to lose weight. Additionally, this type of exercise will also help to increase your strength and power as well as improve coordination and agility.

Examples of Different Jump Rope Exercises

One of the main benefits of the double under workout is that it combines several different kinds of jump rope exercises. Some examples of the exercises that are included are two foot jump (jumping two feet at a time), single unders (alternating single jumps with the rope passing under your feet each time), and double unders (jumping high enough so that the rope passes under your feet twice in one jump). As these exercises become more complex, they require more strength, power, and agility, which can help to increase your overall fitness level.

Stories of People Using Double Under Exercises to Meet Their Fitness Goals

There are many stories from people who have seen great results from incorporating double under exercises into their workout routine. One such example is Stephen who was able to transform his body and his fitness level in the span of four months through the use of challenging tabata workouts that combined double under exercises. He was able to shed 30 pounds of fat and develop muscle mass, and felt much more energized for the rest of his day after every workout.

Another example is James who was able to improve his stamina and endurance. He faced a high degree of difficulty as he was overweight, but with his coaching and dedication to a consistent weekly routine of double under exercises he was able to witness a surprising level of improvement to his athleticism in just six weeks.

These inspiring examples are testament to the fact that with dedication and proper coaching, double under exercises can be a great and effective way to reach your fitness goals. Whether it is building muscle, increasing stamina or simply looking to get in better physical shape, double under exercises can provide great results.

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Benefits of Double Unders

Doing double unders is an incredible way to get a full body workout in a short amount of time; they work your calves, and quads, as well as your chest, back, and biceps. Double unders also require agility, coordination, and balance which can be improved with repetition. Athletes of any level can take advantage of this exercise, as the difficulty can be easily adjusted up or down. Let’s explore some of the benefits of incorporating double unders into any workout routine.

Quick Muscle Workout

One of the greatest advantages of double unders is their ability to target multiple muscle groups in a short period of time. While the rope is moving upwards, it is mainly the calves, quads, and hamstrings that get stretched and put to work. As the rope begins its downward movement, the arms, chest and back get to work. As the rope is spun with each jump, entire body is worked. This efficiency, as well as the power required to perform them, allows you to quickly and effectively tone your entire body.

Improves Coordination and Balance

The coordination and balance necessary to perform double unders requires that you jump and spin the rope together, creating a great way to improve agility as well as grip. The agility and speed needed to perform double unders is interpretable to other sports that require quick feet. Additionally, as your coordination improves, your abilites in other exercises, such as burpees and jump squats, can also improve.

Cardiopulmonary Benefits

One of the best ways to improve your cardiopulmonary health is to incorporate high intensity cardio into your workout routine. Because double unders require lots of quick jumps, you can quickly get an effective, high-intensity workout with this exercise. As a result, you must draw on your deep breathing training as you perform the movement in order to keep up with the rope. Performing double unders on a regular basis can help to improve your overall lung and heart performance.

Easy to Scale Difficulty

No matter what level of athlete you are, you can easily adjust the difficulty of double unders to your fitness level. For beginners, this could mean starting with only a few double unders at a time and gradually working up to more. For advanced athletes, increasing the speed can provide a challenging workout. Additionally, you can combine double unders with other exercises such as planks and burpees. This can make an intense, full-body workout.


For example, take athlete Dan Smith who used double unders to reach his fitness goals. He incorporated double unders into his routine to build strength, agility, and cardio endurance. Smith started with only a few double unders repetition and after a few weeks, he was able to do over a hundred. Additionally, he used planks and burpees in between each set of double unders; this further helped to build strength and cardio endurance. Smith found success with double unders, and now incorporates them into his daily routine.

In summary, double unders are an awesome way to get a full body workout in a short amount of time, as well as improve agility, balance, and coordination. Because of their high-intensity cardio, double unders can also improve your overall cradiopulmonary health. The exercise is great for any level of athlete, too, as the difficulty can easily be adjusted up or down. Dan Smith is an example of how athletes can use double unders to reach their goals.

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Getting Started with Double Under Workouts

Doing double under workouts offers a great full-body workout that can help improve cardiovascular health, muscle strength and coordination. Double unders involve jumping over a rope two times in less than one jump. To get started with this type of workout, here’s a list of the basic equipment you must have:

  • Jump rope: To do double unders, you must have a good pair of jump ropes. Look for ones with lightweight handles and cables that spin quickly and create little drag on the floor.

  • Shoes: You’ll need a pair of comfortable shoes with good support and cushion that are specifically designed for physical activity.

-Mat: It is important to use a mat as it will help protect your feet from the impact of shock every time you land.

Basic Double Under Exercises for Beginners

If you’re just starting out, here’s a few basic exercises to get you going:

  • Single Unders: This is a great move to warm up your body. All you need to do is swing the rope up and down as you jump with one foot slightly in front of the other.

-Basic Double Unders: Jump with both feet together and swing the rope up and down twice before you land.

-Run in Place: This is done by running in place as you swing the rope under your feet. This is an excellent way to build up endurance.

-Side-to-Side Skips: This is done by jumping side-to-side, bringing your feet together and swinging the rope twice each time. This is great for improving coordination.

Techniques for Increasing Speed

Once you’ve mastered basic exercises, it’s time to increase your speed. Here are some tips to help you do this:

  • Timing: Timing is key when it comes to increasing speed. Make sure to count how many jumps you’re making, and how much time you’re giving yourself between each jump.

  • Elbows: Tuck in your elbows close to your sides to help create a faster weaker motion.

  • Focus: Focusing on what muscle groups you’re using and how your body is moving can help increase speed.

Benefits of Double Under Workouts

Double under workouts are incredibly effective, providing both physical and mental benefits. Here are a few of the biggest benefits:

  • Increased Endurance: Regular double under workouts can help build up your cardiovascular endurance and help you last longer when engaging in physical activities.

  • Increased Coordination: Double under workouts are not only great for building muscle strength but also for improving coordination. Regularly doing double unders will help you become more aware of your movements and become more precise with them.

  • Increased Focus: Doing double under workouts also helps you learn to focus better. The need for precise timing and coordination can help you become more aware of what your body is doing and can help you focus better on other tasks.

Examples and Stories

Many people have incorporated double under workouts into their daily routines and have seen amazing results. For example, Mira, a busy professional, found that her double under workouts were the perfect way to fit a full body workout into her busy schedule. She started out doing basic moves such as single unders and double unders and gradually increased her speed and intensity. She now does double under workouts every day and finds that she’s more energized and focused during the day.

Another example is Eric, who has been doing double under workouts on a regular basis for the past two years. Through regular practice and mastering new techniques, Eric was able to increase his speed and endurance. He now regularly does long sets of double unders, finding them to be the perfect way to get a full-body workout in less time.


Double under workouts are a great way to get a full-body workout and strengthen your muscles, improve your cardiovascular health and increase your focus and mental clarity. To get started, make sure you have the right equipment and start with basic moves to warm up your body. Then move on to more advanced moves and techniques to increase your speed. By doing this, you’ll get the physical, mental and emotional benefits of completing a challenging double under workout.

double under workout

Equipment Needed For Double Under Workouts

For anyone who wants to get the most out of their double under workouts, the right equipment is key. Below are 5 essential pieces of gear to make your workout more efficient and enjoyable:

Jump Rope

The kind of jump rope you use is important when it comes to double under workouts. For those who have never tried a double under, speed ropes are a great choice. Speed ropes are lightweight and have an easy-to-grip handle allowing for a faster spin. Depending on your height, you may want to opt for ones with adjustable lengths for a better fit.

Weighted ropes are also an excellent choice for those looking for more of a challenge during their double under workouts. The extra weight helps work the arms and shoulders and definitely add an intensity to your workout.

Weighted Vest

If you’re looking to burn even more calories during your double under workout, or you want to target the core and shoulders a bit more, a weighted vest is a great option. There are several sizes, weights and styles to choose from, so make sure to look for one that fits securely and comfortably.

Protective Gear

No matter how often you work out, it’s important to protect your wrists, ankles and hands. For double under workouts, gloves, wrist wraps and ankle wraps decrease potential fatigue and injury. Additionally, you’ll find an array of products designed for protection, helping you work out safely and for a longer time.

Exercise Mat

If you’ll be adding in some circuit training during your double under workout, having a comfortable and cushioning exercise mat is key to getting the most out of every move. What you’re looking for is a mat that fits the space you have available and is the right size and thickness for you.


For instance, if you have a smaller exercise area and need to save space, a mat that rolls up can be a great choice. And, if you’re looking for jump ropes with adjustable lengths, it’s important to remember to not only consider your height, but also the weight of the rope – the heavier it is, the more it may feel like a workout just trying to turn it.

When selecting protective gear, make sure you get something that fits securely but is also comfortable enough that you don’t feel restricted when moving. And, a weighted vest should be snug but not too tight or restrictive – a good fit helps ensure your form is correct and you get the most out of the move.

Low angle of concentrated female in sportswear exercising with heavy battle ropes during intense functional training

How to Perform Double Unders Properly

As an intense jump rope exercise, double unders can help you build speed, agility, power, and coordination while also offering a serious cardiovascular workout. When done correctly, the double under jump rope exercise is the most effective way to maximize your fitness benefits.

What are Double Unders?

Double unders are a jump rope exercise that involves a quick wrist snap to rotate the rope twice around the body with each jump. This exercise is often used in high-intensity interval training (HIIT) workouts and involves intense bursts of cardio.

When done correctly, the double under jump rope exercise works the calf muscles, glutes, hamstrings, quadriceps, core, triceps, and shoulders. This exercise also improves coordination and agility, as well as builds strength.

Proper Form for Double Unders

To perform a proper double under, start with your feet hip-width apart, arms bent in a 90-degree angle. Begin rotating the jump rope above your head, then jump up and spin the rope twice as quickly as possible in an overhead circle. When finished, land lightly on the balls of your feet with feet hip-width apart and get ready for the next jump. When performing double unders, focus on the speed of your arms rather than the height of your jumps.

When jumping, keep your knees slightly bent and your core engaged—your abs should remain tight and your body should remain upright throughout the entire exercise. You should also keep the rope taut while spinning it, which will help you build power and speed.

Tips for Doing Double Unders

If you’re new to double unders, it can be hard to get the hang of it immediately. Here are a few tips for mastering them:

  • Warm-up beforehand with dynamic mobility exercises.

  • Push off with both your feet for more power.

  • Focus on the speed of your arms rather than the height of your jumps.

  • Keep the rope taut while spinning it.

  • Practice regularly and set goals to increase your number of double unders each day until it becomes easy.

Cautionary Advice

Double unders are an intense exercise and you should be aware of your own limits. Don’t try to do too much too quickly or you will risk injuring yourself. Remember to take breaks and keep hydrated to avoid overtraining. If you feel any pain during the exercise, stop and take a break.

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Safety Considerations When Doing Double Unders

As a jump rope lover, nothing beats the feeling of mastering a ‘double under’. The movement is a favorite for many athletes and fitness enthusiasts alike, offering a full-body experience. But with any exercise, it’s important to be mindful of safety considerations. Before you jump into a double under workout, take a moment to review a few tips and make sure your rope is the right size and weight for you.

Proper Form

Gripping the jump rope correctly is key to ensuring a successful double under. Make sure your hands are in a nice grip and you’re holding the handle in either a fist or semi-open-palm position. Ensure your arms are just below your eyes for the best rhythm and control. From there, you’ll begin a smooth “J” like motion with your wrists. At the beginning of the double under you’ll start with a small hop and land in roughly the same position before your feet lift off again.

Protect Your Wrist

In addition to proper form, it’s important to protect your wrists while performing a double under. Try to make sure your wrists are in line with your elbows and shoulders to prevent over-rotation and strain. And if you’re not keeping your wrists in the right position, you’re likely to miss the rope and hit yourself with a pounding slap. Start at a slow speed to get used to the exercise before increasing the speed.

Enough Room

Make sure you have enough room to move the rope since it expands as it whips around. Also, be mindful of running into yourself or the rope. At higher speeds, this could be dangerous and cause bruising.

Use the Proper Jump Rope

It’s important to use a jump rope designed for double-unders or have a longer cord on your speed rope. Double unders require a larger and heavier rope—one that’s not too long, as your feet will get in the way.

Wear Proper Footwear

To ensure you don’t slip and fall, invest in shoes with a good grip and good arch and ankle support. Choose something that’s lightweight to prevent fatigue and enhances the jump-roping experience.


A proper warm-up gets blood flowing to the muscles and prevents unneeded strain and fatigue. Stretching and flexing your wrists helps loosen them up and enables better coordination and accuracy while doing double unders. Make sure to give your arms and wrists a full range of motion and rest afterwards as needed.


Not taking these precautionary measures could lead to injury. For example, if you’re not stretching prior to the workout, you may experience muscle tightness. Additionally, if your jump rope isn’t specifically designed for double unders, it can be too light to whip through the movement. Lastly, not wearing the correct footwear can cause you to slip or collapse mid-exercise.

By paying attention to the proper form, investing in the right equipment, stretching before and after, and wearing proper footwear, you can ensure safe and enjoyable double under workouts.

Low angle of concentrated female in sportswear exercising with heavy battle ropes during intense functional training

Common Mistakes to Avoid While Doing Double Unders

Double unders are a high-intensity exercise used to train cardiovascular endurance and agility. These exercises require the correct technique, equipment and mental focus in order to be successful. Here are five common mistakes to avoid while doing double unders.

Poor Form

One of the most important aspects of successful double unders is good form. It is important to keep the arms extended throughout the exercise and utilize a relaxed yet focused upper body. Make sure to keep the stomach muscles tight and core engaged. Not using the proper form can make the exercise more difficult and it can even cause injury.

Using Inadequate Equipment

Having the proper equipment is essential to have an effective and comfortable double under workout. Make sure to have the jump rope that is the correct length based on the jumper’s height. Using the wrong length jump rope can make it difficult to have the proper timing and this will reduce the efficiency of the workout.

Getting Out of Rhythm

Double unders require a steady rhythm and flow. If a person is pushing themself too hard or too fast, it is easy to lose count of the reps and get out of rhythm. It is important to take the time to practice and get used to the rhythm and timing of double unders.

Focusing On Jumping High

Many beginner jumpers tend to jump too high while attempting to clear the rope twice. This result in inefficient double-under workouts. It is important to move quickly and stay low to the ground in order to maintain the energy and speed needed for a successful double under workout.

Neglecting Other Exercises To Supplement

Double unders are an excellent workout and it is important to supplement them with other exercises. Make sure to incorporate other exercises, such as core stability and strength training, in order to get the most out of your double-under workouts. This will not only improve overall performance of the double under exercise but it will provide more rounded fitness.

Overall, double unders are a great exercise to add to any workout routine. Understanding the common mistakes to avoid while doing double unders can help increase the effectiveness, efficiency and safety of the exercise. It is important to remember to use the proper form, equipment, rhythm and to supplement the exercise with other workouts in order to have the best results.

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Modifications You Can Make to Increase or Decrease Intensity of Your Workout

Learning how to adjust the intensity of a double under workout is key for any jump roper. In order to stick to our exercise regiment and safely achieve our goals, we need to understand our body capabilities and tailor them to our exercise routine. Here are some ideas that you can use to amp up your workout or tone it down to whatever suits you.

Using Heavier or Lighter Jump Ropes

Choosing the right rope weight can change the game in terms of intensity. A heavyweight rope will give you added resistance and challenge your coordination while a lightweight rope lets you move faster, perfect for warming up and faster turning jump exercises.

Increasing or Decreasing Speed

The speed of your rope turn over is essential when it comes to overcoming challenges and increasing or decreasing intensity of your double under workout. The more experienced you get, the faster you can go to really challenge yourself. It’s important to remember however, to increase your speed gradually.

Increasing or Decreasing Number of Reps

Increasing or decreasing the number of reps will certainly intensify or reduce the difficulty of your workout. Start your training with a smaller number of reps and take on a larger number as you become more experienced. The amount of reps also depends very much on the speed at which you turn your rope, so keep that in mind.

Using Small Challenges

Adding little challenges to your double under workout keeps it interesting and adds some intensity. This can include anything from double unders while cycling your wrists, jumping on one leg or criss-crossing your legs with each jump.

Taking Time to Fully Rest

Though intense and fast-paced, it’s important to take the time to properly rest between sets and reps. This will prevent injury, ensure your body is getting enough oxygen and will also provide you with an opportunity to draw up your strength as you take on more and more complex challenges.

Utilizing Variations

Adding variations to your jump ropes is another great way to increase or decrease intensity. Allowing your body to adjust to different personals or might introduce a bit of a challenge and inspire you to remain committed to the zealous spirit of the workout.

Adjusting Intensity Level Individually

Remember to always pay attention to your body’s own capability and adjust the intensity level accordingly. Monitor your body’s rhythms and try to get into the rhythm of your routine. Don’t push yourself over the limit, keep it comfortable yet challenging.

Consulting a Professional

If in doubt, it’s best to speak with a professional health expert such as a physical therapist. They can help chart you a safe route when it comes to ramping up the intensity of your exercises or spotting any modifications or exercises that could be beneficial to your routine.

With enough dedication and awareness, you can increase or decrease the intensity of your double under workout according to your own body’s needs. Don’t be afraid to challenge yourself and stay safe.

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Interval Training With Double Unders

I have been incorporating interval training with double unders into my workout routine for quite some time and it has proven to be an amazing way to improve my strength and agility. There are so many exercises that involve double unders, from jump-ins to rope-ups and more, that you can easily incorporate into any exercise routine.

What Are Double Unders?

Double unders are a jump roping technique used predominantly as a high-intensity interval conditioning exercise. This technique requires rapid rope movements and requires greater stamina and body coordination than regular jumping rope. To do the exercise correctly, you should keep your arms close to your body and the rope should be rotated fast enough for the rope to pass through twice for every one rope turn.

Benefits of Interval Training With Double Unders

Interval training with double unders provides numerous health benefits. It increases strength, speeds up metabolism, and helps improve body coordination, balance and agility. This type of workout also stimulates the cardiovascular system, burns calories quickly and improves overall fitness levels. The main benefit is that it requires less time than traditional workouts, so you can get the same workout intensity in a shorter amount of time.

Proper Form When Doing Double Unders

It is essential to use the correct form when doing double unders in order to maximize the effectiveness of the exercises and prevent injury. Proper warm up of your body is key and you should focus on maintaining your balance and proper posture. Keep your elbows close to your body, shoulders relaxed and keep your wrists and feet as light as possible.

High-Intensity Interval Training (HIIT) and Double Unders

HIIT is an intense form of interval training which alternates between intense bursts of exercise and active rest periods. Double unders are great for HIIT as they require rapid movements and bursts of energy, making it an effective way to burn calories and increase workout performance. You can create various routines, both short and long, which will help you break through any fitness plateau and improve your speed, power, endurance and recovery.

My Experience With Double Unders

When I first started out using double unders as part of my workout routine I was initially worried about the intensity of the exercise. But after getting used to the proper form and technique I found that it was an incredibly effective way to build strength and improve my coordination. The exercises improved my cardiovascular fitness and I could see a huge difference in my endurance levels. I definitely recommend trying out double unders, as long as you use the correct form and take the necessary safety precautions.

Man Doing Pull-Ups

Wrapping Up: Double Under Workouts Are an Excellent Way to Boost Fitness Levels

One of the best ways to reach your fitness goals is through double under workouts. They offer numerous benefits such as increased strength and endurance, improved agility and coordination, and even weight loss. Plus, double under workouts are easily adaptable to any fitness level. Try out this double under workout to get started: 15 jumping jacks, 5 burpees, 15 double unders, 5 mountain climbers, 20 double unders, 5 burpees, 20 double unders, and then one minute rest.

Aside from working out, it is also essential to ensure that you are recovering well between workouts. That means taking the time to get the oxygen and nutrients your muscles need and engaging in activities to help improve your flexibility and mobility. And, of course, don’t forget to drink plenty of water and get enough sleep.

Overall, double under workouts are a great addition to any fitness routine. Not only because they help you to reach your goals faster, but because they are also just plain fun! Whether you are a beginner, an intermediate, or an advanced fitness enthusiast, give double under workouts a try and see the amazing transformations they can bring.

Person Holding Barbell


Double Under Workouts are an excellent way to get an intense workout in a short period of time while having fun and enjoying the benefits of high-intensity cardio workouts. Whether you are just starting out or an experienced athlete, Double Unders are great for athletes of all levels. Make sure you warm up correctly, use the right equipment, and know how to safely perform Double Unders. Use modifications to adjust the intensity and duration of your workout, and try incorporating Interval Training to maximize your fitness gains. With some practice and dedication, you can build up great cardiovascular endurance while having a blast with Double Under Workouts.

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