XQ Max Speed Pro skipping rope with handles, black

The XQ Max Speed Pro is a black speed rope with handles and an adjustable length. It is built for quick, light turns, which makes it a good fit for short cardio intervals, warm-ups before strength training and conditioning at home when you have little space. A rope is one of the cheapest ways to get your heart rate up without a machine.

Who it suits

A speed rope suits anyone who wants simple cardio at home, from beginners to people who already skip regularly and want to practise faster footwork. Because it turns quickly, beginners will miss a few jumps at first; that is normal and gets better within a few sessions. If you have joint problems, a low ceiling or neighbours below you, brisk walking or marching on the spot may be the better option. Our guide to home gym equipment for beginners shows where a jump rope fits in a small setup.

Setting it up and a first session

Adjust the length first: stand on the middle of the rope with one foot and pull the handles up. As a beginner, the ends of the handles should reach about your armpits. Shorten it only once your timing feels steady.

A first interval session, about 10 minutes:

• Warm up with 2 minutes of marching and arm circles.
• Skip for 20 seconds, then rest for 40 seconds. Repeat 8 times.
• Finish with 2 minutes of easy walking and calf stretches.

Jump low, land softly on the balls of your feet and turn the rope from your wrists rather than your shoulders. Add rounds or lengthen the work intervals step by step over the weeks.

What to look for in a jump rope

Speed ropes turn faster than thick ropes or beaded ropes, which helps once you want quicker footwork. Comfortable handles and a length that suits your height matter more than any extra feature. Wear supportive trainers and keep about a metre of space around you in every direction.

Care and lifespan

Skip on smooth surfaces to keep the rope from wearing through, and avoid stepping on it with shoes. Hang it up or store it loosely coiled rather than knotted, and check from time to time that the rope is still firmly attached to the handles.