Benefits of Jumping Rope

by | Nov 15, 2020 | Fitness Guides

Photo by Chichi Onyekanne licensed under Unsplash

Jumping rope requires a jump rope and some enthusiasm. You can jump rope in your house, in the backyard, at the park – just about anywhere. This high-intensity exercise suits people at various fitness levels.

This is one of my favourite ways to exercise. Not only can you do it practically anywhere, but it doesn’t involve much equipment, and it’s highly effective.

Let’s take a look at some of the benefits of jumping rope.

How Effective is Jumping Rope?

Whether you want to lose weight, maintain your current weight, or want to engage in a full-body cardio workout, jumping rope burns about 10 calories per minute, depending on your size. Jumping rope for 10 minutes is comparable to running a mile in 8 minutes.

What are the Benefits of Jumping Rope?

The health benefits of jumping rope include:

  • Improved Muscle Tone – this exercise helps tone your upper and lower body.
  • Heart-Healthy – jumping rope elevates heart rate and increases blood flow throughout your body.
  • Increased Bone Density – a weight-bearing exercise, jumping rope helps strengthen bones.
  • Healthy Immune System – cardio exercises like jumping rope help make your immune system stronger, so it can fight off illness.
  • Improved Stamina – if you jump rope regularly, you’ll be able to complete longer sets because you won’t tire out as easy.
  • Improved Balance – as you jump rope, the muscles in your body have to work together to complete the exercise. Muscles that work together efficiently help you maintain your posture and prevent you from falling.
    Decreased Belly Fat – cardio exercises like jumping rope help reduce belly fat.
  • Improved Mental Health – vigorous exercise signals your body to release hormones like endorphins that help promote feelings of happiness.


How Do I Jump Rope?

To jump rope, hold one end of the rope in your right hand; the other end in your left hand.
Position the rope behind you next to your heels.

Swing the rope slowly and swivel your wrists to bring the rope over your head. The rope should land next to your toes. Practice this move a few times to get used to moving the rope.

When you’re ready, swing the rope a little faster and then jump over it. Repeat this movement to benefit from the exercise.

You can jump rope while standing in place, or you can move around. The more you practice, the better you will get.

How Often Should I Jump Rope?

To see results, you should jump rope three to four days a week for about 20 minutes per session. If you prefer, you can jump rope every day – just make sure you perform this exercise safely.

Unlike other cardio workouts like running or walking, you don’t have to rely on the weather to get a good workout. You can jump rope indoors at any time regardless of the weather.

How Long Should I Jump Rope?

Treat jumping rope as you would any high-intensity interval training (HITT) exercise or circuit training routine. Jump rope in short, quick bursts, then take a short break. Start with a 20-second set with a 5-second rest in between. As you gain strength and endurance, you can lengthen the sets and the rests in between.

How to Jump Rope Safely?

Jump rope puts a lot of stress and pressure on your lower body, particularly your feet, ankles, knees, and hips. Wear comfortable shoes when jumping rope, and try to avoid jumping on hard surfaces like concrete, pavement, or tile flooring.

If you experience any discomfort while jumping rope, you should stop jumping immediately. Take a day off in between jumping sessions to allow your feet, knees, and ankles to readjust.

Failure to do so could cause pain and result in an injury.

Types of Jump Rope Moves

Common types of jump rope moves include half-jacks, high knees, running hops, twist jumps, and double single-foot jumps.

Don’t expect to learn how to perform all these exercises in one or two exercise sessions. Take your time to learn each one so you can perform it correctly. Once you know these moves, create a circuit training or high-intensity interval training (HITT) plan that incorporates your favorite jump rope exercises.

Like other forms of exercise, variety will help keep your muscles toned and your brain active. To reap the benefits of jumping rope, you must challenge your body, or it will adapt, and you will plateau. Learn different movements, switch to a weighted jump rope, or increase jump sets to maintain your fitness level.

Types of Jump Ropes

Choose from four types of jump ropes:

  • Basic – perfect for beginners, this inexpensive jump rope, made of thick, medium-weight plastic, features plastic handles for easy gripping. Use this jump rope to learn different jump rope exercises.
  • Speed – use this rope after you master basic moves and increase your speed. A thin, lightweight cord, this rope features handles with ball bearings so you can spin the jump rope faster.
  • Beaded – use this rope to warm up before a high-intensity workout or circuit training session. This rope, made of nylon, has weighted beads inside the cord for a little more intensity.
  • Weighted – for added intensity, this rope weighs between 1 and 6 pounds. You will have to jump more slowly than when using a speed rope, but the added weight helps tone muscles.

Factors to consider when buying a jump rope:

    • Handles – choose a rope with comfortable handles.
    • Jump Rope Length – The longer the rope, the more clearance your body has when you swing the rope over your head. Many beginners need a longer jump rope until they develop better control over the rope.
    • Intended Use – as you build strength and endurance, you may need to buy a weighted or beaded rope to provide more of a challenge when you workout.
    • Rope Thickness – thick ropes tend to weigh more than thinner jump ropes.
      Advanced Options – some jump ropes have interchangeable ropes that you can switch out to vary your workout. Other jump ropes allow you to adjust the rope length.


Jumping rope provides an inexpensive way to get in a great cardio workout. Incorporate this fun activity into your regular workout routine, or create a circuit training or HITT routine specifically for jump rope. As you advance, you can purchase different jump ropes that provide a more challenging workout.


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