Nope, you don’t need to go on a long run or stationary bike ride to get your heart pumping. A jump rope can be enough to give you a serious workout.
In fact, jump rope is a great option if you’re looking for cardio that’s super low-impact and can be easily implemented into your current exercise routine, says personal trainer Kristina Earneest, AFAA, NASM. There’s much more to jump roping than recess nostalgia!
For starters, jump rope is time efficient—jumping rope for 10 minutes per day can have a similar effect to running for 30 minutes, Earnest says. And if you’re wondering When Jump rope should be included in your training. Earnest suggests that you add a short session to finish off strength days for ankle stability and prevent shin splints.
You can also use jump roping when you’re coming off an injury, Earnest explains. “The lighter, repetitive movements put less pressure on your knees, which makes it a great alternative if you’re getting back into running without the Impact of hitting the pavement,” she explains. That’s it?
Jumping rope is a good cardiovascular workout. This is because jumping repeatedly for a long time requires more blood to pump into your muscles. This causes your heart rate and respiratory rate to increase to meet the increased demand. This in turn pushes your aerobic and anaerobic thresholds. Earnest says that this can lead to improved athletic performance over time. (Win.)
So, now that you’re all caught up on how jump rope can be solid exercise, it’s time to get into the specifics. Here are the details: Jump roping has many benefitsThis includes workout options that you can try out at the next gym session.
Jumping Rope: The Benefits
There are many benefits to doing a good workout, from strengthening your heart to improving your strength to enhancing your overall health. Tons of benefits to jump rope—all of which are detailed below, according to an expert trainer and research.
- Women of all ages can reap the benefits.Jumping rope, a weight-bearing activity that stresses your skeleton (which can be important for strong bones), is one example of this. It’s a popular activity for postmenopausal and pubescent women. According to research from, this exercise can help increase bone density during puberty. It can also help combat osteoporosis among postmenopausal women. BioMed Research International.
- It will help you avoid injury. Yup, since jump rope is great for bone health, it’s subsequently a beneficial way to prevent injuries. Earnest states that jump rope promotes ankle mobility and strengthens the muscles that support these joints. This is especially true when you jump up and down. (A.k.a.: no rolling ankles while running or playing soccer in your adult sport league.
- As mentioned, it’s a major cardio boost.Earnest says that jumping rope is great for your heart health and cardiovascular system. It can also help prevent chronic conditions such as high blood pressure or diabetes. Jumping rope can help you increase your stamina. Vo2 maxEarnest notes that the maximum oxygen your body can use during exercise is called “the limit of oxygen available to the body”. This helps with endurance.
- You burn calories and gain energy. Earnest states that jumping rope can burn between 200 and 300 calories per 15 minutes. Because jumping rope is thermogenic, it produces heat in the body. Earnest states that your body must burn more fuel to produce this energy. This is why it burns calories.
- It improves your coordination. Jumping rope requires that you are aware of your body’s movements. This is why you can improve your coordination and rhythm by doing it enough. This is especially helpful for those who are a bit clumsy. And yup, ICYMI, a boost in coordination means a lower risk of injury, Earnest says, since you’re less likely to fall or slip with a misstep.
- It’s great for toning your calves. “Because of the repetitive jumping, your calves are some of the primary muscle movers here,” Earnest says. Jumping can help your leg muscles pop. Earnest shares a tip: Jump rope exercises can help you to work your calves. Focus on landing on your feet, then lowering between each landing.
- …while simultaneously building your shoulder strength. Since you’re constantly shifting the jump rope on each revolution, you control the rotation of the rope through your shoulder stabilizer muscles, Earnest explains. Earnest says that jumping is a great way to strengthen your shoulders and keep your scapula muscles tight. This will help your deltoids and rhomboids and your rotator cuffs reap the benefits.
- It’s accessible and affordable.Jump rope is portable and easily transportable, which is one of the greatest benefits. Jump rope can be carried in your bag so you can use it wherever you go. You can choose to upgrade your jump rope if you are interested in learning more. weighted ropeIncrease the intensity.
4 Jump Rope Workouts for Weight Loss
First, warm up! You should do dynamic stretches to loosen up your hips and hamstrings. Three rounds of standing squats, deep squats and calf raises are all ways to do that. Do 20 reps each time, and hold each one for approximately one to two seconds.
Once you have done that, you can grab your rope. You can break down your workout into short intervals or find your groove with one of the workouts below.
The Fire Starter You can choose a song that is three to six minutes long, and then you can start to move to the beat. You can add more intensity to the last 30 seconds by doing high-knee skips.
The BurnoutDo 1,000 rotations at a fast pace to increase your heart rate. Break them into 10 sets each. Note how long it takes. Next, take note of how long it takes you to complete your next skip session.
The Long Haul Set an alarm for 10 minutes and then jump at a steady pace until the buzzer goes off. Gradually increase the time until you are able to go for 30 minutes. straight.
The SnackThis one’s great for in-between workouts or when you just need a break. You can skip for a time, such as 3 minutes, or you can keep going until your reach 3 rotations.
How Many Calories Can You Burn Jumping Rope?
Jumping rope is a great way to burn calories. A jump rope can help you burn between 667 and 997 calories per hour. Research shows that you can burn more calories if you skip rope than you can running.
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How to jump rope to support weight loss
Although there are many ways to lose weight, one simple way is to burn more calories that you consume within a certain time frame, according to Cordelia Carter MD, an orthopedic surgeon at NYU Langone Health and sports medicine specialist. This is called a “calorie deficit”.
Dr. Carter says that jumping rope is a great way to burn calories and can be part of a general fitness program to lose weight.
She says that jumping rope should not be your only way to lose weight. Jumping rope is a fun way to burn calories, but it should not be the only thing you do. It should be part of a larger exercise program that focuses on your overall wellness goals. Dr. Carter states that optimal physical fitness is more likely to be achieved through a combination of bodyweight training and/or resistance exercise, flexibility training, and cardiovascular training. This should complement a larger workout program that focuses on your overall wellness goals.
Another reason to not make jumping rope your only exercise is to reduce your chance of injury. “Varying one’s workout routine is essential for the prevention of overuse-type injuries such as tendonitis and even stress fracture,” adds Dr. Carter.
Bottom line: Although you can jump rope to lose weight and calorie, it should not be part of a comprehensive fitness program that includes strength, cardio and flexibility training.
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Source: Women’s Health Mag