Jumping rope is a simple yet effective exercise that offers a multitude of health benefits for people of all ages. It's accessible, flexible, and fun, making it a great addition to any fitness routine. While it may bring back memories of childhood playgrounds, jump rope workouts are a powerful tool for adults looking to improve their cardiovascular health, build endurance, and even lose weight.
What is a Jump Rope Workout?
A jump rope workout involves skipping over a rope that is swung around the body. It can be as simple as a few minutes of casual skipping or as structured as a high-intensity class. Many gyms and studios offer jump rope classes, and there are numerous online video courses available.
Jumping rope is considered an aerobic exercise because it elevates the heart rate and increases blood flow. The Office of Disease Prevention and Health Promotion recommends at least 150 minutes of moderate-intensity exercise per week, and jumping rope can help meet those goals.
When performed correctly, jumping rope is also relatively easy on the joints. According to Rachel Jablow, a certified personal trainer, the impact is low when jumping correctly, lifting the feet only about an inch off the ground.
While it's an excellent cardiovascular and endurance-building exercise, jumping rope is not as effective for building significant muscle strength. However, it can be combined with strength training activities like weightlifting or bodyweight exercises for a more well-rounded workout. It's also possible to use heavier ropes for strength training and resistance.
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Potential Health Benefits of Jump Rope Workouts
Jumping rope offers a wide range of physical and mental health benefits:
Promotes Cardiovascular Health
Jumping rope is a classic cardio activity that significantly elevates the heart rate. A study in the American Association for Health, Physical Education, and Recreation’s Research Quarterly found that 10 minutes of jump roping was as effective for cardiovascular health as 30 minutes of jogging in young men. According to the American Heart Association, aerobic activity like jumping rope can lower the risk of heart disease and stroke, as well as reduce the risk of type 2 diabetes, high blood pressure, dementia, and certain cancers.
Builds Endurance
Jump roping is a great way to build endurance. Dr. John-Paul Rue notes that it involves both aerobic exercise and strengthening, making it an excellent and simple exercise to increase stamina. A study published in 2022 in the Revista Brasileira de Medicina do Esporte found that a 12-week jump rope program effectively improved strength and endurance in athletes.
Enhances Coordination and Balance
The rhythmic nature of jump roping, coordinating the rope movement with the skipping motion, aligns the hands, arms, feet, and legs. A study in Sports Science and Medicine on young soccer players showed that adding jump rope to their training enhanced general motor coordination and balance. Dr. Rue also emphasizes that jumping rope is an excellent tool for improving 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.
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May Improve Cognitive Performance
In addition to physical benefits, jumping rope may also offer mental health benefits. A study published in Brain Sciences in October 2021 suggested 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 forms of cardio like running. She notes that if you zone out, you'll trip, calling it a "moving meditation."
Jump Rope Workouts and Weight Loss
Cardiovascular exercise is a key component of any weight loss fitness journey because it burns a high amount of calories. Jumping rope is an aerobic exercise that can create a calorie deficit, which leads to weight loss. When you combine a jump rope routine with a healthy diet, you’ll have even better results. A study published in Nutrients in September 2021 found that adding a jump rope workout to a calorie-restricted diet improved weight loss outcomes in young adults.
The adaptability of jump rope workouts can help you stay consistent. Jablow believes that finding a form of exercise that is fun, challenging, and offers variety is important for weight loss, and jump rope fits the bill.
Gear: What Equipment You’ll Need for Jump Rope Workouts
Compared to other forms of exercise, jump roping is minimalist. However, it may be worth investing in more than just a run-of-the-mill rope. Consider the following equipment:
- Jump Rope: You’ll need a rope! These can be made of braided cotton, nylon, or polyurethane. Look for handles that fit with an easy grip, and take into account your height. If possible, select your jump rope at an in-person store where you can try it out before purchasing.
- Weighted Jump Rope: To take the intensity up a notch, consider a weighted jump rope. Weighted ropes range from about ½ pound to 10 pounds. Select a rope weight based on how difficult you’d like to make your workout. If you are a beginner, consider starting with a lighter weighted rope and slowly increasing the weight of the rope.
- Jump Rope Mat: A jump rope mat isn’t strictly necessary, but if you’d like to offer your joints some added cushioning, you may want to invest in one. Nonslip, impact-absorbing mats are a best bet.
- Appropriate Footwear: Jumping rope in your bare feet or sandals could lead to injury. Outfit your jumping sessions with athletic shoes that feature good arch support, lightweight material, and a flat sole.
How to Get Started With Jump Rope Workouts
If you’ve gotten past childhood, you’ve probably jumped rope at some point - but jump rope workouts are rather different than the double Dutch games of your early years. Here’s how to get started with jumping rope as a grown-up exercise:
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- Start Small: If you’re not used to this type of aerobic exercise, it’s best to start with a very short practice, such as 5 to 10 minutes.
- Get the Right Size Rope: As a rule of thumb, many jump rope instructors advise choosing a rope that’s no more than three feet longer than your height.
- Experiment With Different Class Styles: Some jump rope classes and videos feature nothing but rope-based exercises, but others incorporate other elements of fitness, such as free weights or stretching.
- Work on Your Form: Proper form is essential for preventing injury and getting the most out of your rope routine. Each hop should only lift the feet only about one inch off the ground. Other tips for form: keep your elbows close to your sides, stay on the balls of your feet as you jump, and use your wrists (not your entire arms) to swing the rope.
- Be Patient: It may take awhile to get the hang of various moves. Dawn Jackson-Blatner, RDN, encourages patience, noting that it takes coordination, rhythm, and stamina, but with a little practice each day you will soon get better and it will feel easier and easier!
How to Make a Jump Rope Workout Harder
When you’re ready to take your jump rope workout to the next level of challenge, there are plenty of possibilities. Try any of the following:
- Use a weighted rope: Grabbing a weighted rope adds an element of strength training to your jumping practice and makes each swing require more effort.
- Dial up your speed: As with any other aerobic exercise, speed intensifies jumping rope. The faster you swing your rope and hop your feet, the harder your workout will become.
- Try interval training: Jablow suggests interval training to supercharge your jump rope workout.
- Increase your workout length: Work your way up to 20 minutes, 30 minutes, or more to burn even more calories and sustain your heart rate longer.
Nutrition Tips for Jump Rope Workouts
Fueling your jump rope routine with the right foods and drinks will help you feel your best. Here’s how to approach food choices before, during, and after jumping rope.
Before You Jump Rope
If you’re eating close to grabbing your rope, Jackson-Blatner recommends having something healthy and small. If it’s 30 to 60 minutes before a jump, have a fitness snack with carbohydrates, such as fruit or a slice or two of bread. If you’re eating two to three hours before a jump session, Jackson-Blatner recommends 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 don’t forget to drink! Hydration during jump rope is key to have more energy, reduce soreness, and prevent injury. A good rule of thumb is to have 8 ounces of fluid (water or water with electrolytes) every 20 minutes. If you’re exercising for over an hour, add a drink with carbohydrates such as Gatorade that will fuel your workout.
After Your Jump Rope Workout
According to Jackson-Blatner, it’s important to replenish with a balanced meal within 30 to 60 minutes of a jump rope workout. For a meal with a healthy balance of all three macronutrients (carbs, fat, and protein) try a turkey sandwich, an egg scramble with veggies and toast, or a smashed chickpea wrap in a whole wheat tortilla. The carbs restore muscle energy, and the protein starts repairing tired muscles.
Jump Rope Workout Examples
Here are a few examples of jump rope workouts you can incorporate into your fitness routine:
Beginner Jump Rope Workout
The following exercises are appropriate for the beginner-level jump rope workout:
- 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.
At this level, aim to jump rope for 15 seconds at a time, followed by a 15-second rest period. Aim to complete 18 sets in total, including warm-up and cool-down periods.
Intermediate Jump Rope Workout
The following exercises are appropriate for the intermediate-level jump rope workout:
- 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.
At this level, 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, including warm-up and cool-down periods.
Advanced Jump Rope Workout
The following exercises activate more muscle groups and are appropriate for the advanced-level jump rope workout:
- High knees: Lift the knees high toward the chest.
- Criss-cross jumps: Bring one arm over another to form a loop in the jump rope.
- Butt kickers: Bring the heels of the feet up to meet the butt.
- Double jump: Jump with enough height to allow for two revolutions of the jump rope.
At this level, 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, including warm-up and cool-down periods.
Endurance Workout
For this workout, the goal is to jump rope as long as possible, which will help to build your cardiorespiratory endurance. The focus should be slow, moderate intensity jumping, rather than jumping as fast as you can. To begin, start a stopwatch and see how long you can jump at a consistent pace without needing to stop. If you’re able to, take a short break and do this again. Over time, try to increase your jumping time, ideally aiming for up to 20-30 minutes without stopping.
Warmup
If you want to use a jump rope to warm up your muscles before another workout, try jumping rope for 3-5 minutes at a moderate, consistent pace.
Finisher
To finish off your workout, try to raise your heart rate as high as possible by completing a quick, burnout jump rope session. At the end of any workout, jump at a fast pace for a count of 100 jumps. Take a short break, and continue jumping in intervals of 100 for up to 500 or more cumulative jumps. This can also be its own workout if you’re short on time. Aim to do as many intervals as you can in 10-15 minutes.
Sedentary Break
If you’ve been sitting for a long time and want a quick break from being sedentary, grab a jump rope and skip for a few minutes. Doing this a few times during the day can add up and may give you a boost of endorphins to help you with your other tasks.
Mid-Workout
If you don’t like waiting between your sets while weight training, try skipping rope for 30-60 seconds to keep your heart rate up between sets.
Jump Rope vs. Calorie Deficit
Jumping rope is an effective workout that can burn many calories in a short time frame. For example, 20 minutes of jump rope can burn up to 241 calories for a 200-pound (91-kg) person.
Though you can burn a lot of calories from jump rope, it’s not enough to support long-term weight loss. If you solely rely on jumping rope to burn calories but continue to consume a high calorie diet that puts you in a calorie surplus, you won’t lose weight.
Instead, sustainable weight loss involves a well-rounded, healthy lifestyle, which includes eating a nutrient-dense, minimally processed diet, exercising regularly, getting enough sleep, and managing your stress levels.
While jumping rope is a great form of exercise and can help with your weight loss efforts, it’s best to include other exercise modalities into your routine to maximize your fitness. A well-rounded workout regime will include strength training (e.g., weight-bearing exercise and Pilates), cardio, and balance training.