Skip to main content

The 12 benefits of jumping rope (it’s not just for your inner child)

This classic workout technique has more pros than you may realize

Jump rope with shoes and weights
Exercicio Alexandra Tran / Unsplash

Unless you’re 7 years old or a regular at the local boxing gym, jumping rope probably isn’t part of your daily workout routine. But, if you’re looking for an easy, inexpensive way to get your blood pumping and burn fat fast, it should be. It’s deceptively simple, but jumping rope is one of the single best cardio fitness exercises, and not only that, but there are so many benefits of jumping rope.

Man using a jump rope.
Pavel Danilyuk / Pexels

The benefits of jumping rope and why you should get started

It’s inexpensive

Let’s get the most obvious benefit out of the way: Jumping rope is cheap. Compared to a gym membership, buying a treadmill, or splurging on a new Peloton, it’s incredibly inexpensive. For less than $30, you can score a complete jump rope set (with or without weights) to get started immediately.

Recommended Videos

It’s simple and easy

Poor form is one of the fastest ways to injure yourself while exercising. Thankfully, jumping rope is hard to do wrong. Just start with an appropriately sized rope, jump that rope, and repeat at your own pace.

It’s great for recovery

Because jumping rope is so simple, it’s an excellent way to recover from sports-related injuries. Many athletes and physical therapists regard it as the ideal baseline exercise. This is because jumping rope aligns and engages your entire body. Done correctly, it promotes good posture and form while getting you back into “fighting shape.”

It’s versatile and perfect for any fitness level

Jumping rope can be as moderate or as high-intensity as you want it to be, making it a perfect workout for everyone from couch potatoes to pro athletes. Beginners can start with slower, intermittent jump sessions of 30 seconds on, 30 seconds off, and build up their stamina from there.

Person jumping rope
Dylan Nolte / Unsplash

It’s effective for weight loss

One of the most obvious benefits of jumping rope is that it’s amazingly effective for weight loss. Even a modest jump rope session is high-intensity and gets your heart rate up fast. By most estimates, it burns between 300 and 500 calories in just 15 minutes, depending on the intensity of your workout. According to the CDC, vigorous exercises are as much as two times as effective as their moderate-intensity counterparts. If you never seem to have time in your daily schedule to squeeze in a workout, now you can.

It boosts agility and coordination

The mechanics of jumping rope encourage good hand-eye-foot coordination. Maintaining a steady jumping rhythm for 10 minutes or more allows your brain to fully connect and engage with your entire body, so you’re constantly moving in sync. This makes it a great training routine for any sport or activity that involves quick changes in motion — everything from hockey and football to boxing and mountain biking.

It improves bone density

The intense repetition of jumping rope — and the landing, in particular — puts stress on your entire body. Like any properly performed exercise, it’s a good kind of stress that forces your body to respond positively over time. It increases resilience in your legs by building muscle and stronger bones in the process.

It builds explosive strength

Unlike basic cardio activities like jogging or rowing, jumping rope often involves explosive power. High-intensity rope jumping requires jumping, recovering, and repeating for hundreds of repetitions in a single workout — all of which builds explosive power for vigorous sports and outdoor activities.

It’s a full-body workout

Don’t be fooled by the simplicity of the movement. Jumping rope engages multiple muscle groups throughout your body, including your calves, hamstrings, quads, glutes, core, shoulders, and arms. This provides a well-rounded workout that strengthens and tones your entire physique.

Closeup of a jump rope
Adobe Stock

It’s a solid warm-up

Jumping rope doesn’t have to be the entree in your fitness regimen. It works just as well as an appetizer before the main event. Kickstart your regular routine with a quick, three- to five-minute burst on the rope. This is more than enough to get your heart pumping before any regular cardio or weight-training workout.

It has mental benefits, too

Jumping rope can be a fun and engaging activity that can help relieve stress and improve your mood. The rhythmic nature of the exercise can be meditative and promote relaxation.

You can travel with jump ropes

Working out while traveling isn’t easy. Hotel gyms are often lacking, and no one has yet to find an easy way to pack a dumbbell set and a balance ball in carry-on luggage. But jump ropes are compact and lightweight, making them an ideal go-anywhere fitness solution.

Mike Richard
Mike Richard has traveled the world since 2008. He's kayaked in Antarctica, tracked endangered African wild dogs in South…
Topics
Does staying consistent with your workouts yield the best results? New study
Does working out at a certain time of day provide more benefits?
man lunging in workout older man

Of course, five minutes of exercise is better than zero minutes, but they do say consistency is key. It’s putting in the effort by showing up to your workout sessions that delivers results and gets you closer to achieving your goals over time. Finding the time and energy to workout is easier said than done, but if you stick with it, you’ll reap the rewards of your hard work and be proud you’re prioritizing your fitness.

For me, as well as the benefits of helping to manage a chronic autoimmune condition, I enjoy the sense of accomplishment and pride I feel after a solid workout like a resistance training session, a bodyweight workout, or a jog around the block. The rush of feel-good endorphins that accompany that sense of accomplishment is just another added bonus.

Read more
The best dumbbell ab workout to strengthen your core
Get stronger abs with a single piece of equipment
Man lifting weights to build muscle.

Bodyweight ab exercises can be a great way to get a strong core, but adding weight can deliver more benefits. As a personal trainer, I always recommend my clients utilize weights whenever possible with their workouts, including ab exercises.

If you need some ideas for developing the best dumbbell ab workout to see your desired results, keep reading to discover effective ab exercises to add to your routine!

Read more
What can five minutes of brisk walking do for your brain? Researchers find out
Does exercising for just five minutes boost your brain power? Is more intense exercise even better?
man walking in meadows in grass

Recently, a study of over 17,000 healthy American and Australian older adults revealed that those with the slowest walking speed had the highest risk of dementia, and brisk walking could have a protective effect on the brain. Additional research has revealed that individuals who engage in healthier behaviors, such as regular physical activity and a nutritious diet, have the lowest risk of developing dementia. 

We know exercise and walking are good news for our brain health, and another study adds to the growing research.

Read more