You can really jump rope as fast as you want, but getting in a rhythm can make jump rope easier and more fun. It’s kind of like hitting your stride as you jog, so you can do the same thing jumping rope. I like to complete a certain number of revolutions, or reps in a certain amount of time, let’s say a pace of roughly 150 reps per 60 seconds. It’s really up to you what feels comfortable and what type of workout you are doing.
What I’ve found is the limitation for how fast and for how long I can jump rope is not my cardio, but the muscular endurance of my shoulders. Be sure when you are maxing out that you keep your core tight as well, because your core will be engaged intensely. As you’ll find out, jumping rope as fast as you can just about works every muscle in your body!
Jump ropes are available in all sorts of materials and with a variety of high-tech handles. Some of these materials help jump ropes turn faster with a smooth motion; some options even have a swivel action between the cords and handles. The rope you buy should be comfortable to hold and have a smooth spin.
Lateral jumps: Jump rope fast with your feet together, but add in a side-to-side motion. "This works the lateral muscles of the legs and also gets in a little shot at the obliques," says Shear.