Jumping rope, an activity often associated with childhood, is a versatile and effective aerobic exercise suitable for all ages. It's accessible, flexible, and offers numerous health benefits, making it a fun way to stay in shape.
What is a Jump Rope Workout?
A jump rope workout can be as simple as a few minutes of skipping or as structured as a 60-minute high-intensity class. Many gyms offer classes, and online resources provide free and paid video courses. Jumping rope is an aerobic exercise that elevates your heart rate and promotes cardiovascular health. The Office of Disease Prevention and Health Promotions recommends at least 150 minutes of moderate-intensity exercise per week, and jumping rope can help you meet these goals. When performed correctly, it is also easy on the joints. Chicago-based jump rope instructor Rachel Jablow, CPT, of Get Roped, notes that jumping rope is very low-impact when jumping correctly, with minimal ground clearance.
While jumping rope excels as a cardiovascular and endurance-building exercise, it is not as effective for building strength. Alternating jump rope with strength training activities like weightlifting or bodyweight exercises is recommended for muscle building. Jablow also notes that heavier ropes can be used for strength training and resistance.
Potential Health Benefits of Jump Rope Workouts
Jumping rope provides numerous physical and mental health benefits.
Promotes Cardiovascular Health
Jumping rope is a classic cardio activity that elevates your heart rate. A study in the American Association for Health, Physical Education, and Recreation's Research Quarterly found that 10 minutes of skipping rope was as effective for cardiovascular health as 30 minutes of jogging in young men. The American Heart Association states that incorporating aerobic activity like jumping rope lowers the risk of heart disease and stroke and can reduce the risk of type 2 diabetes, high blood pressure, dementia, and certain cancers.
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Builds Endurance
Jumping rope is a great way to build endurance. Dr. Rue emphasizes that it combines aerobic exercise and strengthening, making it an excellent and simple exercise to increase endurance. A study published in 2022 in the Brazilian journal Revista Brasileira de Medicina do Esporte concluded that a 12-week jump rope program effectively improved strength and endurance in athletes.
Enhances Coordination and Balance
The rhythmic nature of jumping rope aligns hands, arms, feet, and legs. A study in Sports Science and Medicine on young soccer players revealed that adding jump rope to their training enhanced general motor coordination and balance. Dr. Rue notes that jumping rope is an excellent tool to improve hand-eye coordination and timing.
Increases Lung Capacity
Lung capacity is an important measure of pulmonary health, and jumping rope may increase it. A study published in 2017 in the Journal of Physical Therapy Science found that overweight women in their twenties who performed jump rope workouts with dance music for four weeks experienced greater lung capacity.
May Improve Cognitive Performance
Jumping rope may also offer mental health benefits. A study published in October 2021 in Brain Sciences suggests that a jump rope routine may elevate brain chemicals related to maintaining attention. Jablow describes it as a cognitive workout that forces you to stay present, unlike other cardio exercises like running. She notes that zoning out leads to tripping, calling it a moving meditation.
Jump Rope and Weight Loss
Cardiovascular exercise is crucial for weight loss because it burns many calories. Jumping rope is an aerobic exercise that can create a calorie deficit, leading to weight loss. Combining a jump rope routine with a healthy diet will yield even better results. A study published in September 2021 in Nutrients found that adding a jump rope workout to a calorie-restricted diet improved weight loss outcomes in young adults.
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Jablow believes that consistency is key for weight loss, so it’s important to find a form of exercise that is fun, challenging, and offers variety.
Essential Gear for Jump Rope Workouts
Jumping rope requires minimal equipment compared to other forms of exercise. However, investing in the right gear can enhance your workout.
Jump Rope
The most obvious requirement is a rope. Ropes can be made of braided cotton, nylon, or polyurethane. Look for handles that fit your hands with an easy grip and consider your height when selecting a rope length. Trying out the rope in person before purchasing is recommended.
Weighted Jump Rope
For a more intense workout, consider a weighted jump rope. Jablow notes that using a weighted rope can increase calorie burn, sculpting, and muscle toning. Weighted ropes range from about ½ pound to 10 pounds. Select a weight based on your fitness level, starting with a lighter rope if you are a beginner.
Jump Rope Mat
A jump rope mat is not essential but can provide added cushioning for your joints. Nonslip, impact-absorbing mats are a good choice.
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Appropriate Footwear
Avoid jumping rope barefoot or in sandals to prevent injury. Wear athletic shoes with good arch support, lightweight material, and a flat sole.
Getting Started with Jump Rope Workouts
If you haven’t jumped rope since childhood, here’s how to get started:
Start Small
Jumping rope can be an intense, high-energy workout. If you’re new to this type of aerobic exercise, start with a short practice, such as 5 to 10 minutes.
Choose the Right Size Rope
Jump rope instructors recommend choosing a rope that’s no more than three feet longer than your height. This will minimize tripping and maximize the effectiveness of your workout.
Experiment with Class Styles
Some jump rope classes and videos focus solely on rope-based exercises, while others incorporate elements of fitness like free weights or stretching. Experiment to find a style that suits you.
Work on Your Form
Proper form is essential for preventing injury and maximizing your results. Lift your feet only about one inch off the ground with each hop. Keep your elbows close to your sides, stay on the balls of your feet, and use your wrists (not your entire arms) to swing the rope.
Be Patient
Learning to jump rope takes time and practice. Dawn Jackson-Blatner, RDN, a certified specialist in sports dietetics, encourages patience, noting that it takes coordination, rhythm, and stamina. With practice, it will become easier.
Increasing the Challenge of Your Jump Rope Workout
When you’re ready for a more challenging workout, consider these options:
Use a Weighted Rope
A weighted rope adds strength training to your jumping practice, requiring more effort with each swing.
Increase Your Speed
Increasing your speed intensifies the workout, similar to other aerobic exercises. The faster you swing the rope and hop your feet, the harder the workout will be.
Try Interval Training
Jablow recommends interval training with multiples (double-unders, triple-unders, e.g.) and speed to supercharge your jump rope workout.
Increase Your Workout Length
Starting with 10 minutes of jumping rope is a good workout, but you can work your way up to 20 minutes, 30 minutes, or more to burn more calories and sustain your heart rate longer.
Nutrition Tips for Jump Rope Workouts
Fueling your body with the right foods and drinks will enhance your jump rope routine.
Before You Jump Rope
If you’re eating close to your workout, Jackson-Blatner recommends a small, healthy snack 30 to 60 minutes beforehand. Carbohydrates are recommended, such as fruit or a slice or two of bread. If you’re eating two to three hours before, have a meal featuring carbs and lean protein.
During Your Jump Rope Workout
You likely won’t need to eat during a jump rope workout, but hydration is key. Jackson-Blatner recommends 8 ounces of fluid (water or water with electrolytes) every 20 minutes. For workouts longer than an hour, add a drink with carbohydrates like Gatorade.
After Your Jump Rope Workout
Jackson-Blatner recommends replenishing with a balanced meal within 30 to 60 minutes of your workout. A meal with carbs, fat, and protein, such as a turkey sandwich, an egg scramble with veggies and toast, or a smashed chickpea wrap in a whole wheat tortilla, is ideal. The carbs restore muscle energy, and the protein repairs tired muscles.
Jump Rope Workout Plans
The American Council on Exercise (ACE) provides three jump rope exercise plan levels: beginner, intermediate, and advanced. Individuals new to high-intensity, high-impact exercise should start with the beginner-level workout and progress from there. Each circuit should take between 15 and 25 minutes, including rest periods. Warm-up and cool-down periods are also important for preventing injury.
Beginner Jump Rope Workout
Exercises:
- Forward jogging: Jogging on the spot while rotating the jump rope in a forward motion.
- Backward jogging: Jogging on the spot while rotating the jump rope in a backward motion.
- Hopscotch jumps: Jumping from a hop to a jump with each revolution of the jump rope.
Jump rope for 15 seconds at a time, followed by a 15-second rest period. Complete 18 sets in total.
Intermediate Jump Rope Workout
Exercises:
- Side hopping: Hopping from one side to the other.
- Double jump: Jumping with enough height to allow for two revolutions of the jump rope.
- Single-leg: Hopping on a single leg for one, two, three, or four hops in a row.
Jump rope for 30 seconds at a time, followed by a 30-second rest period. Complete 18 sets in total.
Advanced Jump Rope Workout
Exercises:
- High knees: Lifting the knees high toward the chest.
- Criss-cross jumps: Bringing one arm over another to form a loop in the jump rope.
- Butt kickers: Bringing the heels of the feet up to meet the butt.
- Double jump: Jumping with enough height to allow for two revolutions of the jump rope.
Jump rope for 60 seconds at a time, followed by a 60-second rest period. Complete 18 sets in total.
How Long to Jump Rope for Weight Loss
The American Heart Association (AHA) recommends 75 minutes of vigorous-intensity aerobic exercise like jump rope per week or 150 minutes of moderate-intensity exercise per week. Alternatively, you can incorporate both high- and moderate-intensity exercises into your weekly routine. This level of physical activity can help maintain a moderate weight and reduce the risk of cardiovascular diseases.
Jump Rope and Belly Fat
A 2018 study investigated the effects of a 12-week jump rope exercise program on cardiovascular disease risk factors 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 those who did not.
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 combining jump rope exercise and calorie restriction may boost weight loss and cardiovascular health more effectively than either intervention alone.
Calorie Expenditure and Jump Rope
Jumping rope is a calorie-torching exercise. Depending on how vigorously or fast you jump, you can expect to burn from 400 to 1,000 calories per hour based on your body weight and the intensity or speed of the workout.
Jump Rope Calorie Calculator
The jump rope calorie calculator estimates calorie burn based on your weight, jumping rate, and duration. A typical jumping rate of 100-120 skips per minute has a MET (Metabolic Equivalent of Task) of 11.8, meaning you expend 11.8 times as much energy as sitting still.
Factors Influencing Calorie Burn
- Weight: Heavier individuals burn more calories.
- Intensity: Faster skipping rates increase calorie burn.
- Duration: Longer workouts burn more calories.