Jump rope exercise is a full-body aerobic activity that can help promote weight loss and improve cardiovascular health. Jump rope workout routines differ in intensity to suit a range of ability levels, from beginner to advanced. As part of a healthy diet and lifestyle, jump rope exercises can help with weight loss. If you’re looking for a dynamic and efficient way to shed those extra pounds and trim down, consider adding a jump rope workout to your fitness routine. Not only is it an excellent fat-burning exercise, but it’s also low-impact, making it gentle on your joints.
Benefits of Jump Rope Workouts
Jumping rope offers a multitude of benefits beyond just weight loss.
Calorie Incineration
Jumping rope torches a substantial number of calories in a short span of time. On average, skipping rope burns about 13 calories per minute, making it a great fat-burning exercise. Generally, engaging in 15 minutes jump rope HIIT workouts aid in burning no less than 300 calories. You will be burning an average of 10-25 calories for every minute you do the jumping exercise. This amounts to about 25% on average per minute.
Cardiovascular Health
Incorporating jump rope workouts into your routine can significantly improve your cardiovascular fitness. Regular jump rope exercises may also improve your cardiovascular fitness over time, including your VO2 max and blood pressure. One study showed that jumping rope may even significantly decrease the risk of cardiovascular diseases.
Metabolism Boost
HIIT workouts, like jump rope exercises, stimulate your metabolism, causing your body to continue burning calories even after your workout. Also, these intense workouts allow you to burn extra calories to enhance the TDEE rate.
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Muscle Toning
Jumping rope engages various muscle groups, helping you tone and strengthen your legs, core, and upper body. You also have to use your core for balance to swing and jump over the rope, so it’s a great way to work your abs as well.
Coordination and Agility
Jumping rope is not just about burning calories; it’s also a fantastic way to improve coordination and agility. Learning more advanced jump rope exercises can help improve your hand-eye coordination. The repetitive jumping movements help stabilize your knee and ankle joints, improving balance and stability over time. A 2020 study also suggested that warming up for a run with a jump rope may improve running speed.
Bone Health
Studies have also shown that regular jump rope training can improve bone density, reducing the risk of injury or osteoporosis, which makes bones fragile and more likely to break.
Versatility
Jumping rope is an incredibly versatile exercise because it only requires two pieces of equipment: a jump rope and a sturdy pair of shoes. That means you can knock out an intense workout anywhere, anytime. Plus, there’s always something new to learn and master with the wide variety of moves, from the basic jump to the crisscross or mummy kicks. More advanced movements will give you a mental workout at the same time. You can use a jump rope as part of your warm-up or cooldown - or as a full HIIT workout, depending on the specific exercises and intervals.
Mental Benefits
Skipping rope uses your brain to concentrate on balance and coordination. Jumping rope - like boxing, dancing, and martial arts - is a skill you can refine and improve with practice, and you’ll actually have fun doing it. Jumping rope gives you the opportunity to set and achieve new fitness goals - so rewarding!
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Jump Rope and Weight Loss Research
A 2017 review found that long-term high intensity exercise programs had links to the following significant improvements in people with overweight and obesity:
- Body weight
- Waist circumference
- Other cardiometabolic risk factors
A 2018 study investigated the effects of a 12-week jump rope exercise program on risk factors for cardiovascular disease in adolescent females with prehypertension and central adiposity. Participants who completed the exercise program showed significant reductions in waist circumference and central adiposity compared to participants who did not complete the regimen.
A 2021 study found that an 8-week health intervention combining jump rope exercise with a calorie-restricted diet improved various health measures, including reductions in body fat mass and body fat percentage. The study authors concluded that a combination of jump rope exercise and calorie restriction may boost weight loss and cardiovascular health to a greater extent than either of these interventions alone.
Research suggests this activity can help reduce abdominal fat and waist circumference and promote overall weight loss.
Jump Rope HIIT Workouts
HIIT stands for high-intensity interval training. This type of workout combines short periods of high intensity, or bursts of exercise, with periods of lower-intensity workouts or rest. Often, these workouts result in a combination of aerobic exercises and resistance training. With HIIT training, your heart rate reaches 80% of its maximum capacity, or more, for a few minutes at a time.
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Benefits of Jump Rope HIIT
- Fast workouts: With HIIT routines, you cannot sustain a high level of intensity for long. These workouts tend to be shorter overall, offering considerable benefits in less time. There are countless jump rope HIIT workouts that only require 10 to 20 minutes of your time.
- Burn Calories: HIIT workouts already have the potential to burn as much fat as cardio exercises done at a steady rate.
- Mix up your workout: If running or weight lifting exercises are getting old, you can mix up your everyday routine with powerful jump rope HIIT workouts.
- Modify intensity levels: Jump rope routines are easily modified for all levels of experience. If you are picking up a jump rope for the first time in years or starting HIIT routines for the first time, you can modify the intensity level to meet your needs.
Sample Jump Rope HIIT Workouts
Here are some examples of jump rope HIIT workouts you can try:
1. The Basic Jump Rope HIIT Workout
This HIIT routine can be incorporated into your regular workout as a warmup, or you can increase the number of reps for a full-body workout.
2. The Core HIIT Routine
A jump rope can help you sculpt your abs.
3. The 30-Minute Fat Burner
If you are ready to put your stamina and cardio endurance to the test, this 30-minute routine is for you.
4. The Fighter HIIT Workout
Combine boxing moves with skipping rope for a full body HIIT workout that burns the calories. Again, the number of reps is up to you.
5. Advanced Fat Loss Exercises
You may decide to take your jump rope hiit workout to the next level with these advanced fat loss exercises. It’s a Seven minutes exercise that increases your heart rate.
6. Sliding Scale Jump Rope HIIT Workouts
Engage in the sliding scale jump rope hiit workouts. It is a good sign that you are on track to burn fat. The sliding scale helps to keep the volume high while managing the intensity of the exercise. You can begin with 400 jumping rope reps consecutively.
Jump Rope Exercises by Skill Level
The ACE provides the following three jump rope exercise plan levels:
- Beginner level
- Intermediate level
- Advanced level
The ACE recommends people who are not used to high intensity, high impact exercise start with a beginner-level workout. From here, a person can progress to the intermediate level and finally to the advanced level. For each level, the entire circuit should take between 15 and 25 minutes to complete, including rest periods. People also need to allow additional time to warm up before exercising as well as some time to cool down after the exercise. Warm-up and cool-down periods are important for preventing injury.
Beginner Jump Rope Workout
The following exercises are appropriate for the beginner-level jump rope workout:
- Forward jogging: This involves jogging on the spot while rotating the jump rope in a forward motion.
- Backward jogging: This involves jogging on the spot while rotating the jump rope in a backward motion.
- Hopscotch jumps: This refers to jumping from a hop to a jump with each revolution of the jump rope.
- Basic Jump: Stand with your feet together, with a slight bend in your knees. Keep your arms close to your body with one jump rope handle in either hand. Jump up and down with weight on the middle of your foot. Focus on moving slowly and with control. Once you’ve gotten into a rhythm, begin passing the rope over your body and under your feet each time you complete one jump.
At this level, people should aim to jump rope for 15 seconds at a time, followed by a 15-second rest period. The aim is to complete 18 sets in total.
Intermediate Jump Rope Workout
The following exercises are appropriate for the intermediate-level jump rope workout:
- Side hopping: This involves hopping from one side to the other.
- Double jump: This involves jumping with enough height to allow for two revolutions of the jump rope.
- Single-leg: A person hops on a single leg for one, two, three, or four hops in a row.
- Single Leg Jump: Begin in the same position as the basic jump, with your feet together and arms close to your body. Jump up and down on one leg, passing the rope under your foot with each jump. Try doing five sets of 20 jumps on either leg, with a 30-second rest between each leg.
At this level, people should aim to jump rope for 30 seconds at a time, followed by a 30-second rest period. The aim is to complete 18 sets in total.
Advanced Jump Rope Workout
The following exercises activate more muscle groups and are appropriate for the advanced-level jump rope workout:
- High knees: A person lifts the knees high toward the chest.
- Criss-cross jumps: Individuals bring one arm over another to form a loop in the jump rope.
- Butt kickers: A person brings the heels of the feet up to meet the butt.
- Double jump: People jump with enough height to allow for two revolutions of the jump rope.
- Skier: Start jumping side to side on both feet (like a skier going down a hill). Pass the rope under your feet each time you jump from one side to the other.
- Double Unders: Swing the rope hard while you jump, allowing it to pass under your feet twice before you land.
At this level, people should aim to jump rope for 60 seconds at a time, followed by a 60-second rest period. The aim is to complete 18 sets in total.
Additional Jump Rope Exercises
- Alternating jump: Swing the rope forward and hop over it with your right foot. As the rope returns, switch feet and land on your left. Keep alternating left and right for 60 seconds, focusing on the rhythm.
- High knees jump rope: As you jump both feet over the rope, pull both knees up to hip height into a high knee position before lowering them to the ground again.
- Over and back: Place the jump rope on the ground in a line. Then jump over and back, side-to-side in place 30 times.
- Traveling over and back: Place the jump rope on the ground in a line. Then jump over and back moving up the rope. Then jump over and back moving back down the rope to your starting position. Repeat this, traveling up and down the rope, for 30 seconds.
- Jump rope jacks: Jump over the rope with your feet together. As you swing the rope around jump your feet open hips-distance apart as if performing a jumping jack. Hop over the rope with your feet landing in this wider stance. Then, hop your feet back together again, jumping over the rope in this narrow position. Continue alternating between the narrow and wide stance, performing a jumping jack motion, for 60 seconds.
Choosing the Right Jump Rope
Not all jump ropes are created equal. If all you have is a pvc rope laying around the house, that will do. But for the best experience and the easiest way to learn jumping rope, we recommend a weighted jump rope. A weighted jump rope offers several unique benefits. Specifically, it slows down your rotations and lets you feel more feedback as you jump, which helps you time your jumps better than if you use a light, non-weighted rope.
Here are a few jump rope options:
- Beaded Jump Rope: This is a professional-grade jump rope with an adjustable length of 3 meters. Its thickness is 3 mm (including the beads), and weighs a light 0.1 kg. The high-quality, durable PVC beads provide a rhythmic click-clack sound as they hit the ground, offering excellent feedback. The handles provide comfort and stability. This beaded beauty is perfect for both indoor and outdoor fitness routines.
- Elevate MAX (POWER) Speed Rope: This speed demon has an adjustable length of 3 meters and a thickness of 5 mm, weighing a light 0.1 kg. It has a high-quality, durable PVC sheath surrounding a nylon cable core and super-strong handles that are gentle on your wrist joints. It performs well in both indoor and outdoor fitness training.
- Elevate Gravity Heavy Rope (Emotion): This high-quality 10MM PVC rope provides excellent feedback and power. A standout feature is its detachable caps with cartridge-filled ball bearings, providing extra speed and smoother transitions each time you swing the rope.
Before you get started, it’s important to find a rope that’s the right length for your height. Stand with your feet in the middle of the rope. Pull the handles all the way up at your sides. If the rope is the right length, it should reach your armpits.
Proper Form and Technique
Finally, keep these form tips in mind as you begin jumping:
- You only need to jump 1-2 inches off the ground to complete most jump rope exercises. Jumping too high can cause strain on your joints and increase your risk of injury.
- Keep your arms steady while you jump - most of the rope movement should come from your wrists, while your shoulders and elbows stay relaxed.
- Keep your elbows close to your ribs while you jump; this will help you stay in control of the rope.
Recommendations from the American Heart Association (AHA)
The AHA recommends that people perform 75 minutes of jump rope exercise or other vigorous-intensity aerobic exercise per week or 150 minutes of moderate-intensity exercise per week. Alternatively, people can incorporate both high- and moderate-intensity exercises into their weekly exercise routine. The AHA notes that this level of weekly physical activity can help people maintain a moderate weight and reduce their risk of cardiovascular diseases.
Getting Started
If you’re new to jumping rope, start slow. Try completing a 5-minute session three to five days a week, and listen to how your body feels. After that, you can work your way up to longer sessions of 15-30 minutes.