Jump Rope Ladder

10 × 45s skipping / 30s rest. Quiet feet, short ground contact.

Difficulty 3 of 511.0 METs · Vigorous

Equipment

Jump rope

Muscle groups worked

Calves
Core

What it buys you

Calf endurance is the hidden limiter in standing work. This is the cheapest way to buy more standing minutes.

Capacity trained

Endurance. Aerobic capacity and vascular function. The single best-evidenced physical input to sexual performance.

Train it · Deep Base Test your limiter

Energy

Modelled kilocalories

Modelled energy cost for Jump Rope Ladder at 10, 20, 30 and 45 minutes for both reference bodies
Reference body	10 min	20 min	30 min	45 min
Male reference · 82 kg	158 kcal	316 kcal	474 kcal	710 kcal
Female reference · 68 kg	131 kcal	262 kcal	393 kcal	589 kcal

Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.

Cross-reference

Positions this workout helps · 33

It serves Standing, Lifted / Carried and Kneeling. Every position in those families is listed below, hardest first.

Honest framing

Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.