How to master jump rope double-unders (Step 1: Drop the rope and clap your hands)
Double-unders are the 2.0 of jumping rope. Here's how to master them whether you're beginner, intermediate, or advanced, according to a CrossFit trainer.
How to master jump rope double-unders (Step 1: Drop the rope and clap your hands)
Double-unders are the 2.0 of jumping rope. Here's how to master them whether you're beginner, intermediate, or advanced, according to a CrossFit trainer.
You’ve come a long way since your days on the playground. You’ve swapped swinging from the monkey bars for pull-ups, traded P.E. kickball for an adult kickball league, and stopped climbing trees in favor of bouldering. You’re all grown up. But there’s one childhood exercise that’s effective (and fun!) enough to take with you into adulthood: jumping rope. And double-unders are jumping rope, but harder. As the name would suggest, the rope passes under your feet twice in one jump.
“From a conditioning standpoint, jumping rope probably ranks higher than running and rowing,” says Maillard Howell, owner of Dean CrossFit and founder of The Beta Way. “I think it’s probably the most highly underrated conditioning modality.” Hearing a CrossFit coach describe an exercise as “underrated” is enough to convince me to give it a try for myself.
According to Howell, there’s a good reason boxing legend Muhammad Ali used a jump rope as part of his training. “It’s good for speed, agility, conditioning, and endurance. It does it all,” says Howell. Unlike other forms of cardio, jumping rope raises your heart rate almost instantly. And because you can use a jump rope almost anywhere, it also makes executing your workout a bit easier from a logistical standpoint. No more ping-ponging between the treadmill and the weight room to combine cardio and strength training.
Howell suggests combining double-unders (or attempts) with heavy weight movements. “The combo of lifting and jump rope hits two different training stimuli, making it more challenging,” he explains.
For example, perform eight heavy deadlifts, eight weighted lunges, and 10 double-unders (or 30 singles, if you’re still working your way up to them). “There’s something about going from that heavy lifting back to trying to utilize your coordination that becomes very, very challenging,” says Howell. Indeed.
How to master jump rope double-unders
To select a jump rope with the appropriate length, simply step on the center of the rope and pull the handles toward your shoulders. The ends of the rope should hit right at your armpits. If you’re purchasing your own, follow the instructions on the website.
Beginners
Before attempting double-unders, make sure you’ve got singles mastered. If you haven’t jumped rope recreationally since kindergarten (guilty as charged), start by just hopping in place while clapping.
Intermediate
Once you pick up the rope, Howell’s says to grip the handle with three fingers to prevent overusing your wrists. To work your way up to double-unders, drop the rope and start clapping. Every jump should be met with two claps so you can first become accustomed to the rhythm of the movement.
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Advanced
Finally, you’re ready for the piece de resistance, the move that will turn heads at the gym, the double-unders. Grab the rope and start your “attempts.” If you nail 10 in a row on your first try, snaps to you, but the trainer says attempts count, too. If you’re in for an extra challenge, you can try single, single, double or another mix that challenges your coordination.
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There’s something undeniably luxurious about having a spin bike parked in your living room—or, for some, squeezed into the corner of your bedroom. No commute to the gym, no fighting for a spot in a sweaty spin class, no excuse not to move your body. It’s convenience at its finest, and when it comes to health perks, the benefits are almost too good to list: low-impact cardio that’s easy on your joints, improved heart health, boosted endurance, and a solid way to shake off the stress of a long day.
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As someone who wants all those things, I jumped at the chance to test Aviron’s new stationary bike: the Aviron Fit Bike ($2,399). After testing (and loving) the brand’s Strong Series rowing machine a few years ago, I was eager to give the bike a spin… pun intended. From set-up to first ride, keep reading for my full review of the Aviron Fit Bike.
About the Aviron Fit Bike
The Aviron Fit Bike is a sleek, high-tech bike designed to make home workouts more entertaining and engaging. Aviron’s whole schtick is the gamification of working out; the same challenges and gameplay used to make its flagship rowing series more fun are carried over into the new bike.
Each bike comes equipped with a 21.5-inch HD touchscreen, built-in speakers, and adjustable resistance levels to suit everyone from beginners to serious cyclists. As for programs, the bike has plenty to offer. An Aviron membership (either $288/year or $24/month) unlocks thousands of classes, such as pre-filmed instructor-led rides, scenic routes, virtual games, and even competitive challenges where you race against other users or AI opponents. Not feeling a structured workout? You can stream your favorite music and shows on platforms like Netflix, YouTube, and Prime Video directly from the screen. It’s essentially a stationary bike and an entertainment hub rolled into one. Without the subscription, users can still ride without a program and enjoy unlimited profiles, the ability to add and follow friends, earn achievements, use the metrics monitor, and use the MyAviron companion app.
As for the technology, each Aviron Fit Bike uses electromagnetic resistance to deliver resistance while you ride along. Unlike friction-based resistance, which relies on physical contact with the flywheel (often leading to wear and tear), EMS uses electromagnetic fields to create resistance, resulting in smoother transitions and a virtually silent ride. It also offers a greater range of resistance levels and instant adjustments, so you feel more fluid and efficient while you ride. Resistance can be controlled via the screen or done automatically depending on the program you’re riding in, so there’s no dealing with knobs while you’re working out.
Setting it up
My Aviron bike came pre-assembled, which is glorious for folks like me who have toiled tirelessly over Ikea furniture. I scheduled my delivery and it arrived totally assembled and ready to go. Unfortunately, the bike does require assembly on your own unless you pay extra for the white glove delivery service for select zip codes. I highly recommend choosing this option if you’re paying for the bike, it’ll make your life so much easier.
A pro tip: Know where you want to set up your bike before it gets delivered. We had to move our bike after it was delivered, and its heavy. Yes, there are built-in wheels that allow for easy maneuverability over flat surfaces, but even tilting it to get the wheels to engage is a two-person job. Keep this in mind when ordering your bike.
Photo: Author
And make sure that you have an outlet wherever you’re going to set it up. It plugs into your standard wall outlet, so to avoid having to traipse it around your house, scope out the right spot before you get it there.
Once it’s plugged, you just turn it on, sign in to your Aviron account, and get spinning.
Aviron Fit Bike review: My honest thoughts
What I love
It’s incredibly entertaining: I don’t work out because I enjoy it—I work out because it’s good for me. That said, this bike makes you want to ride (at least it did for me). Similar to the rowing machine, its built-in gaming features are ridiculously fun and are way more motivating than your average spin class. You can throw snowballs at yetis, race cars, or even take on other riders in head-to-head challenges. My favorite is a fishing game where you catch fish and have to pedal to land them in the boat—it’s so silly that you don’t even realize you’re breaking a sweat until you’re done playing. I found myself pushing harder, pedaling faster, and actually looking forward to my next ride just to see if I could beat my previous scores.
Photo: Author
I’m not a gamer at heart, but I do appreciate some variety in my workouts. On days when I just want to get a quick casual ride in, I’ll throw on one of the scenic rides and pedal through the virtual Norwegian Fjords. Or, when I want something more structured, I’ll ride along to one of the classes and push myself a little harder. All of this is done on the massive, crystal clear 21.5-inch HD screen (that is fully adjustable, FYI) for outstanding graphics—way better than having to squint at the TV at your local gym. Tl;dr: the membership unlocks something for every mood and is really worth the extra $24/month to keep traditional riding from getting boring.
Its feel: I wasn’t sure if the EMS-based resistance was legit or just a marketing gimmick, but after using it, I can say it’s legit. Adding or taking off resistance isn’t ever clunky—there’s no lag time, it just goes. Transitions are smooth and fluid which makes for a great user experience.
Its metrics: One of the most impressive things about the Aviron Fit Bike is how deeply it tracks your performance. The bike captures all the essentials—heart rate, calories burned, resistance levels—but it also gives you a full view of your workout history so you can see how far you’ve come (which is super satisfying and motivating!). You also earn badges for what feels like everything: Worked out three days in a row? Get a badge. Complete a class? Get a badge. Log two weeks’ worth of rides? Get a badge. Just another fun reason to keep pedaling on days when you’d rather do anything besides get on the bike. Also, while I personally don’t use it (just because I have way too many apps as is), it does connect and track your metrics via the MyAviron app.
Photo: Aviron
Its small size: I’m impressed by how small the footprint of the bike really is. Considering how big the brand’s rowing machine is—even when stood up to make room for more space—the Fit Bike is so much tinier and more sleek. Its footprint measures out at just 3.5 feet long and 2 feet wide, which is very convenient for folks who live in apartments or who are just tight on space. And it’s really not an eyesore. While I have mine in a home gym, I wouldn’t mind keeping it in, say, the corner of my bedroom or office. Bonus points for the built-in wheels, which make it relatively easy to move around if you need to switch up its location (although more on that below.)
What I don’t love
Adjusting the seat/handlebars: I’ve owned the Aviron Fit Bike for a solid two months now and I still can’t figure out how to smoothly adjust the seat and handlebars on the bike. Don’t get me wrong—it can be adjusted to fit your height and riding style, but the process isn’t as seamless as you’d hope. The knobs are a little stiff to pull out and getting the seat height just right takes more trial and error than it should. Plus, you have to be strong to fully tighten the knob back into place, otherwise, I’ve found it will rattle and not stay secure. It’s not a dealbreaker, but it’s one of those little annoyances that can be tricky to figure out, especially if you share the bike with other family members and plan on adjusting it a lot.
Its weight: Yes, the wheels help but this thing is sturdy. It only weighs 138 pounds but it feels so much heavier for some reason. If you do want to move it, be prepared to grab a friend to help you. This isn’t the kind of equipment you’ll want to move often, so make sure you’ve picked the perfect spot before setting it up.
The subscription requirement: Without the subscription, you’re basically left with a glorified manual mode that feels pretty lackluster compared to what the full experience offers. While the subscription content is undeniably great, it feels a little frustrating to pay a premium for the bike itself and then have to shell out for a monthly fee on top of that. It’s a commitment—financially and otherwise—and not everyone is going to love that. That said, Aviron is offering members six months free of the family membership with unlimited profiles with any purchase of a Fit Bike, Victory Treamill, or Strong Rower, which is a pretty sweet deal!
Final thoughts
With its gamified workouts, endless entertainment options, and sharp design, it’s a standout piece of equipment for anyone looking to make cardio a little less monotonous. It has some quirks, but if you’re someone who struggles to stay motivated or finds traditional workouts a chore, the Aviron Fit Bike delivers on its promise to make exercise genuinely fun. It’s an investment, yes, but for the right person, it’s one that could completely transform how you approach fitness. Just make sure you’ve got the space, the patience for setup, and the budget to go all in.
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Well+Good editors sweat-test many fitness products throughout the year, from best-in-class equipment and recovery tools to workout apps and activewear. Needless to say, fitness is important to most of us, but because our goals and needs are so unique, it’s hard to find products that are right for everybody. That said, there is certain gear that we—and you, readers—can agree enhanced our workouts this past year. And out of the variety of items we’ve tried, tested, and loved, these are most popular fitness products Well+Good readers loved in 2024.
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The top items include treadmills, a rower, and a smart fitness system that packs a gym’s worth of cardio and strength-training equipment into one machine. A well-known health- and sleep-tracking wearable also made the list, as well as recovery tools that use the power of infrared and cold water immersion therapy. More interestingly, we found that many of our readers favored activewear that functions as fitness products—for instance, one pair of leggings with built-in resistance bands. The common thread: All the products found on the list have been vetted by Well+Good editors and experts who’ve personally trained with these items.
Ready to get motivated? See your fellow Well+Good readers’ most-loved picks, below.
We love the Aviron Strong Rower, and so do Well+Good readers. The Strong Go gamifies your workout to make indoor rowing more fun. You can use it in combination with a subscription-based app that features over 1,000 guided workouts, games, and immersive videos that let you virtually row across waters around the world. The rower itself uses a combination of air and magnetic resistance for a quieter rowing experience, and it has16 levels that provide up to 100 pounds of resistance. Unlike the Strong Rower, it doesn’t have a built-in display, but it has a holder for your tablet. What’s more? It can be stored upright when not in use, making it suitable for smaller living spaces.
The Speediance Smart Home Gym earned top marks among Well+Good editors, and won over the hearts of our readers. The fitness system uses electromagnetic weights, cables, and pulleys, and features a screen that streams strength training and cardio workouts into your home. You can also use it as a ski or rowing machine. “For such a compact smart home gym, the performance of Speediance is impressive,” says Well+Good contributor and certified personal trainer Amber Sayer. “You can use the touchscreen to digitally adjust the electromagnetic resistance up to 220 pounds, which is more than enough for me, and should be plenty for most recreational athletes and home gym users.”
Named as one of the best rebounder trampolines by Well+Good editors and Meagan Morris, certified personal trainer and Celebribody editor-in-chief, the JumpSport indoor trampoline also impressed readers. “This sturdy and secure trampoline isa bit smaller, with a frame diameter of 39 inches, but is also constructed of 36 cords, so you won’t worry about it breaking during the height of the workout,” says Morris, adding that it offers a “smooth, cushioned, yet lively bounce.”
In 2024, Well+Good readers got in their miles with the Egofit Walker Pro M1, which is one of the best small-space treadmills our editors recommend. It’s an especially good pick for anyone who likes to walk while they work or squeeze in extra steps. The compact treadmill tops out at 3.1 miles per hour, and it comes with remote control to adjust the settings. A helpful digital monitor tracks your time, speed, and distance. Plus, it has wheels that make it easy to move around your house or into storage.
If you want to pick up the pace without wasting space, consider the XTERRA Fitness TR-150 Folding Treadmill—another small-space treadmill that’s won over Well+Good editors and readers. It comes equipped with a 5-inch LCD display that tracks metrics like speed, incline, time, distance, and calories, plus 12 preset programs and three levels of manual incline. The frame folds upright and has wheels so it can lay flat against a wall or slide under a bed for storage.
Out of the many fitness apps, Pvolve was the most popular choice among Well+ Good readers. (Call it the Jennifer Aniston effect.) The subscription-based streaming platform offers access to more than 100 on-demand and live workout classes. You can sort through resistance-training programs (or classes that use Pvovle’s specialized equipment), or select ones that require no equipment. The iOS and Android-compatible app offers a $19.99 monthly digital membership and a $179.99 annual membership. Plus, Pvolve offers a free 7-day trial.
These aren’t your regular leggings, they’re resistance band leggings that can amplify any activity, from walking to more intensive workouts. The built-in bands add a level of difficulty, making every step, jump, squat, or lunge that much harder. Well+Good contributor Zoë Weiner reviewed a previous iteration of the Agogie leggings and wrote: “Every step felt like I was lifting weights.” Phew!
The Oura Ring 4 launched just last October, but it was the most popular sleep- and health-tracking wearable Well+Good readers bought in 2024. Compared to its predecessor, it’s more accurate in tracking sleep and other metrics like heart rate, body temperature, and movement, the information of which is available on Oura’s subscription-based app. Plus, it’s water resistant and boasts a long battery life of up to seven days. A bonus: Its sleek design, available in six colors, makes it look more like jewelry than tech gear.
The Elastique L’Original Leggings were popular among Well+Good readers, and for good reason: the pair essentially offers a micro-massage when worn. It has strategically placed MicroPerle beads that move stagnant lymphatic fluid, which in turn, can reduce swelling and pain. Weiner, who tested it out, says: “I’ve never been one to take the time to treat myself to a full-body lymphatic drainage massage … but these babies give me all the same benefits without taking a single minute of my regular routine.”
The HigherDose Infrared PEMF Mat combines infrared light and PEMF, or pulsed electromagnetic field, to promote better sleep and faster recovery. Well+Good contributor Rebecca Norris tested (and loved) the PEMF Infrared Go Mat, the more portable and budget-friendly version of the above pick. “Whether I use it while laying on the ground or sitting in my office chair, the adjustable heat and tailorable PEMF therapy has been a transformative addition to my daily routine,” she wrote.
Well+Good readers jumped for the Hydragun Supertub, a cold plunge tub that brings the benefits of cold water immersion therapy to your home. It also earned the stamp of approval from Commerce Editor Francesca Krempa. “I plunge nearly every other day for as long as 10 minutes in 40℉. Why? Because I… genuinely love it,” wrote Krempa. “Yes, the initial shock of near-freezing water is never pleasant, but once I’m able to relax and focus on my breathing, it becomes almost meditative. (And my joints feel amazing afterward, too.)” Plus, the tub itself has its own self-sanitation system to keep the water clean, and it comes with all the accessories for use right out of the box.
