Skip Nav
Strengthen and Tighten Your Abdominal Muscles With This Trainer's 4-Week Program
I Spent $200 on a Weighted Blanket, and It's Changed My Entire F*cking Life
Healthy Living
10 Mindfulness Apps That Will Keep You Present Because Multitasking Is So Last Year
Romaine Lettuce E. Coli Outbreak November 2018
Health News
The CDC Warns Romaine Lettuce Is Unsafe to Eat Again, Reports Another E. Coli Outbreak
The Fitness Marshall "Woman Like Me" Video
Grab Your Crew and Sweat It Out to The Fitness Marshall's Latest Dance Video to "Woman Like Me"

How to Do Double Unders

The 1 Cardio Move That Will Torch Serious Calories and Tone Your Whole Body

I don't do CrossFit anymore, but I did spend nearly two years of my life going to the box religiously and busting my ass in every WOD (workout of the day). I learned a lot during my CrossFit years, and one of the exercises I still incorporate into my workouts today is the double under.

If you've never heard of double unders before, your cardio routine is about to be transformed. It's a jump rope movement in which you swing the rope under your feet not once but twice with each jump. It's pretty damn hard — and it will get your heart rate up within seconds.

I've done my fair share of jump rope workouts, but to be honest, none of them compare to a workout that includes double unders. Not only are you jumping quickly and strengthening your legs, but your arms are also working double time, so you'd be surprised at how sore — and, soon enough, toned — your shoulders and upper arms get.


Let's be real, though. It takes a bit of time to master the double under, and you can't get there without a good amount of practice. But the good news is, simply practicing double unders is a hell of a workout, because you're using your entire body from head to toe. Even your abs get switched on because you're bracing yourself every time you jump.

If you want to get good at double unders, here are a few tips I wish someone had told me before I got started:

  • Invest in a good jump rope, like this RPM speed rope ($53); the cable is much lighter and easier to move.
  • Let your wrists do most of the rotation so your arms don't tire out so quickly.
  • Practice regular jump rope skips with one double under tossed in every now and then until you get used to the movement; try four single skips, followed by one double under, and gradually decrease the number of single skips as you progress.
  • Practice plyometric jumps, like squat jumps and high-knee skips, without the rope to develop the strength and endurance in your lower body needed to do multiple double unders.

Whatever you do, stay patient. Even if you're not nailing 20 double unders in a row, you're still getting a killer workout. Trust me, the beads of sweat will start to form pretty quickly. Once you've got your double unders down, try the CrossFit WOD called Annie. It consists of nothing more than double unders and sit-ups. Your whole body will feel it the next day.

Image Source: POPSUGAR Photography / Diggy Lloyd
From Our Partners
The Fitness Marshall "Woman Like Me" Video
How Many Calories Does F45 Burn?
30-Minute Cardio and Strength Training Workout
How to Start Working Out at Home
What Are the Best Bodyweight Leg Exercises?
Biggest Workout Mistakes For Women
Best Beachbody Programs For Fat Loss
Bob Harper Quotes on Cardio For Weight Loss
What Is High-Volume Interval Training?
Health Tips For After 40
The Fitness Marshall "Taki Taki" Video
7-Day Walking Workout Plan
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds