Jump roping is one of the most effective ways to get a cardio workout in. Better yet, a jump rope is a compact, portable piece of equipment that you can easily take with you and do virtually anywhere.
In fact, one study suggests that just 10 minutes of jump roping was equally effective as 30 minutes of jogging for improving cardiovascular efficiency. That’s right, just 10 minutes of jump roping!
Jump roping burns tons of calories and is great for improving coordination and decreasing the risk of injuries. Learn more about the benefits of jump roping below.
Benefits of Jump Roping
Improves Heart Health
When you first pick up jump roping, you’ll quickly notice just one or two minutes of jump roping is very challenging on your cardiovascular system – you’ll be huffing and puffing and a sweaty mess in no time at all.
According to one study, jump roping can increase VO2 Max and functional movement in comparison to a regular fitness routine. Your VO2 Max is a measurement of the maximum amount of oxygen a person can take in during exercise and is directly related to cardiovascular endurance.
Due to the high speed of movements, multiple muscle groups working together to complete each jump, and with the cardiovascular nature of jump roping, you’ll burn a high number of calories in a relatively short amount of time. Jump roping can burn an average of 200 to 300 calories for just 15 minutes of activity, which is a higher number of calories than most people would burn when cycling, running, or even rowing at a steady state for the same amount of time.
When jump roping, you’re coordinating your lower body as you jump, while simultaneously flicking your wrists to bring the jump rope beneath your feet, all the while, keeping your core tight and activated with each jump. Jump roping involves the coordination of your full body, and with practice you can increase your coordination and body awareness.
Now, when getting started, you may feel incredibly uncoordinated and unaware of your body - trust me, I’ve been there. With practice you will begin to improve, and you’ll be surprised how much more in control you feel with each practice session.
Strengthens Bone Density
According to a study published by the Public Library of Science, girls aged 12-14 who did jump rope had a higher bone density than their counterparts who did not. Bone density refers to the strength of your bones. If you have a high bone density, it means your bones are strong and less likely to break.
We can build bone density through impact activities, like jump roping. While the fitness industry praises low impact activity, higher impact activities have a place in your fitness routine for the purpose of strengthening your bones. For healthy individuals, jump roping is a great way to add some impact activity into your routine.
For individuals with a lower bone density or osteoporosis, I would not recommend starting with jump roping as your method to increase bone density. Not to say you could never work up to jump roping, but I’d recommend starting lighter as too much impact activity too soon could lead to injury. If you consider yourself in this category, begin by adding light weight-bearing activities into your routine such as regular walking, climbing stairs, or strength training, and build up from there. And always, consult your doctor before adding impact activity into your routine, as each case varies in severity.
Jump Roping Workouts
10-Minute Beginner Jump Roping Workout
Brush the dust off your jump rope and get jumping with this fun 10-minute jump rope workout for beginners. This workout is a great way to fit some quick fitness back into your day and work your way up to jump roping for longer periods of time. Give it a try!
Easy Ideas for Adding Jump Roping into Your Routine
Create your own workout with a jump rope with these easy ideas!
- Jump rope for 5 minutes as a warmup before your workout
- Complete 1-3-minute intervals of jump roping in between your resistance training sets
- Make HIIT workout by alternating periods of jump roping and rest, with your favorite bodyweight exercises like squats or lunges