What if I can't jump?

Every jumping move in the Gym has a no-jump version, and they are listed right there on the move's own page — usually rising onto your toes and lowering slowly, which trains nearly the same thing. Nothing here needs both feet off the floor.

What if somebody lives downstairs?

Tap the Quiet chip on the front page. About a third of the Gym has no jumping, no stamping and nothing that drops, so nobody below will know you are there.

Twelve hops, then high knees. Eight times round.

Jump Rope Minute

12 minutes · ages 6 to 9 · Movers · Get Your Heart Going

Do the whole list, then do it again.

What you need

A jump rope
A wall
Enough floor to lie down on, arms out.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
Land soft: knees bent, knees out, feet flat.
A rug or a mat, and nothing sharp where you put your hands.
Arms out: make sure nobody is in reach.

Stop straight away if…

You feel dizzy or the room spins.
Your chest hurts.
You can't catch your breath.
Something hurts sharply, in one spot.
You feel sick.

Stop, sit down, and get a grown-up. Stopping is always the right answer.

The big idea: A rope teaches your hands and your feet to agree with each other.

🫁 Keeping going🔋 Staying power🚀 Springiness⚡ Speed🤹 Putting it together

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. Jump Rope Minute is 12 minutes for ages 6 to 9 (Movers), and it needs a jump rope, a wall.

Warm-up

Arm circles, Leg swings, Jump and stick, Jog on the spot — about 25 seconds each, nice and easy.

The workout

8 rounds of: 12 jump rope · 20 seconds of high knees · 20 seconds of jog on the spot. Rest 15 seconds between rounds. Trip on the rope? Everybody does. Pick it up and carry on.

Cool-down

Calf stretch, Heel to bottom, Reach for your toes — slow and still.

Easier and harder

Easier: Hop over a rope lying still on the floor, and do five rounds.

Harder: hopscotch-rounds

Safety

There is no barbell, dumbbell, bench or bar anywhere in the Gym, and load never goes past a ball or a bag with a book or two in it (from 3rd grade). Every jumping workout teaches landing first. Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.

A grown-up should be in the room for this one.

Questions

What if I can't jump?: Every jumping move in the Gym has a no-jump version, and they are listed right there on the move's own page — usually rising onto your toes and lowering slowly, which trains nearly the same thing. Nothing here needs both feet off the floor.
What if somebody lives downstairs?: Tap the Quiet chip on the front page. About a third of the Gym has no jumping, no stamping and nothing that drops, so nobody below will know you are there.

More for grown-ups: how much children need to move, and what makes youth training safe · Fitness School · Ask the Coach

Jump Rope Minute — ages 6 to 9, 12 minutes, Movers.
Do the whole list, then do it again.

Warm-up: Arm circles, Leg swings, Jump and stick, Jog on the spot.
Work: 8 rounds of 12 jump rope · 20 seconds of high knees · 20 seconds of jog on the spot. Rest 15 seconds between rounds.
  Trip on the rope? Everybody does. Pick it up and carry on.
Cool-down: Calf stretch, Heel to bottom, Reach for your toes.

You need: a jump rope, a wall. Room: a bit of floor.
Easier: Hop over a rope lying still on the floor, and do five rounds.
Harder: hopscotch-rounds

Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.