Contrary to popular belief, rope jumping is not just for professional boxers and young kids in the schoolyard. Rope jumping is an excellent choice for exercisers of all fitness levels who want to improve their cardiovascular conditioning, coordination, agility, speed, strength, balance, rhythm, timing, and bone density. All you’ll need is a properly-sized jump rope, a suitable surface for jumping (a flat, firm surface with a little give is best; avoid grass, artificial turf, dirt, and sand), and a timer. If you’re new to rope jumping, keep these seven rules in mind: 1. Keep your elbows close to your ribs. 2. Don’t choke up on the handles. 3. Allow your ankles, knees, and hips to flex when you land. 4. Keep your jumps low. 5. Hold your hands waist-high. 6. Turn the rope mainly by rotating your wrist. 7. Turn the rope first, jump second. Ready to give it a try? This workout was created exclusively for Greatist by the pros at punk rope and can be scaled to challenge any fitness level by increasing or decreasing volume and/or speed. To read more click here!