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Intensifying the Movement. 1  1. Do faster sets. Speed up the tempo of your sets for more of a metabolic effect. 2  2. Tuck your knees. For a tougher variation of the standard jump squat, do tuck jumps. 3  3. Add a little weight. Hold two small dumbbells in each hand for added resistance.  4. Jump onto a box. Turn your jump squat into a modified box jump.
The Jump. Rope jumping is not a super high impact activity. You should jump only as high as is necessary for the rope to clear the space between your feet and the groundâgenerally not more than an inch. Keep your knees slightly bent throughout the exercise. Do a ropeless warmup.