FitJump™ – The Complete Jump Rope Guide
FitJump™ — Complete Jump Rope Guide
Adjustment, technique, exercises, and a progressive program — everything you need to turn 15 minutes of jump rope into 30 minutes of jogging.
The FitJump™ is a jump rope with 360° ball bearings, braided steel cable, non-slip EVA handles, and an adjustable length of 2.80 m. The ball bearings ensure perfectly smooth rotation without tangles, even at high speeds. This guide explains how to adjust and use it to burn maximum calories in minimum time.
Length Adjustment
Find the right length
Place the rope on the ground and step on it with one foot in the center. Pull the handles up — they should reach exactly to your armpits. This is the ideal length for beginners. For advanced jumps like double unders, shorten it by 10-15 cm.
Adjust the cable
Loosen the adjustment screws at the ends of the EVA handles. Slide the braided steel cable to adjust the length. Tighten the screws firmly. Make sure the cable is centered in the ball bearings before you start.
Basic Technique
Body Position
Straight back, gaze forward, shoulders relaxed. Elbows stay close to the body — it's the rotation of the wrists that turns the rope, not the arms. Knees slightly bent. A flat, hard surface is essential — parquet, concrete, or asphalt.
The Basic Jump
Jump on both feet, barely 2-3 cm off the ground. Land on the balls of your feet, never on your heels. Maintain a steady rhythm — consistency is what burns calories, not speed. Start at 60-70 jumps per minute.
Wrist Movement
The 360° ball bearings of the FitJump™ allow for smooth rotation with minimal wrist effort. Make small circles with your wrists — if your arms get tired, you're using your shoulders too much. Relax them.
Progressive Techniques
Two-Foot Jump — Beginner
The basic. Jump regularly on both feet, 2-3 cm off the ground. Start with 30-second intervals of jumping with 30 seconds of rest. Goal: complete 3 minutes without a break before moving to the next level.
Alternate Foot Jump — Intermediate
Alternate feet as if you were running in place. More natural and less tiring than the two-foot jump for long sessions. Allows you to maintain a rhythm longer. Ideal for 15-20 minute cardio sessions.
High Knees — Advanced
Bring your knees up to hip height with each jump. Significantly intensifies cardiovascular effort and works the hip flexors. Reserved for practitioners who have mastered the alternate foot jump for at least 5 minutes.
Double Under — Expert
The rope passes twice under your feet with each jump. Requires rapid rotation of the steel cable and a higher jump (10-15 cm). The 360° ball bearings of the FitJump™ are essential for successful double unders without tangles.
FitJump™ 4-Week Program
Week 1 — Discovery (4x per week)
• Intervals: 30 sec jump / 30 sec rest x 10
• Technique: two-foot jump only
• Total duration: 10 minutes
• Estimated calories: 80-100 kcal
Week 2 — Progression (4x per week)
• Intervals: 1 min jump / 30 sec rest x 8
• Introduction of alternate foot jump
• Total duration: 15 minutes
• Estimated calories: 130-160 kcal
Week 3 — Intensification (5x per week)
• Circuit: 2 min alternate jump / 1 min high knees / 1 min rest x 4
• Total duration: 20 minutes
• Estimated calories: 180-220 kcal
Week 4 — Performance (5x per week)
• 5 min continuous jump + 2 min rest x 3
• Introduction of first double unders
• Total duration: 25 minutes
• Estimated calories: 250-300 kcal
Maintenance
Braided Steel Cable
Wipe the cable with a dry cloth after each session. Avoid using it on abrasive surfaces like raw concrete, which prematurely wears the cable. Prefer parquet or smooth asphalt.
Storage
Coil the rope in large loops — never in small, tight circles that deform the cable. Store in a dry place away from excessive heat that could weaken the steel cable.
Discover the FitJump™
360° ball bearing jump rope — burn 800 calories per hour at home.
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