Why Jumping Rope For Exercise Is So Effective

jumping rope for exercise

Jumping ropes are used all over the world for fitness, sports and recreational activities. You may have seen a jump rope at a local sporting goods store or around the water at a swimming event. In addition to being a fun and exciting workout, jumping rope offers many health benefits as well. Here’s a look at how jumping ropes can benefit you and your family:

Jumping Ropes Improve Lower Body Strength

A person standing in front of a building

Jumping ropes help develop core muscles, which are important for supporting the spine and allowing for proper movement in the lower body. The muscles involved when jumping rope include the hamstrings, quadriceps, gluteus max, rhomboids, trapezius, and rhomboids. A well-designed jumping rope or jumping ring will be heavy enough to challenge even the strongest athletes, but light enough so that it is easy for even beginners to use.

Jumping Rope For Exercise Calorie Burn

A person holding a racket

There are many reasons why people enjoy the benefits of working out with a jumping rope. One of them is the ability to burn a significant amount of calories per workout. Because the intensity of each bounce is typically between two to five minutes, a consistent set of workouts using a jumping rope can burn up to 400 calories per hour. That is more than double the amount of calories burned during a typical aerobic exercise. This type of workout also contributes to muscle strength, which can improve endurance and speed.

Basic Jumping Rope Techniques

Jumping ropes can be challenging, but anyone can learn basic jumping rope techniques without any special equipment. For those just getting into exercise, the recommended jumping rope routine consists of ten to twelve jumps at a time spaced every eight to fourteen weeks. As your fitness increases, you can increase the number of jumps or decrease the spacing between jumps. Those who are training for sports might consider adding weights to their jumps to help develop muscle strength.

How To Properly Use A Jumping Rope For Exercise

A good jump rope workout should use both the upper and lower body. Start with ten jumps followed by a pause at the top. Increase the distance between jumps as you feel stronger. Beginners may want to start off with a lower weight because when they get used to the increased intensity of the workout they will be able to handle higher weights with less discomfort. You can use this same strategy for improving your cardio and aerobic endurance. The increased physical activity will help you burn more calories per day and lose weight.

Advanced Jumping Rope For Exercise

For those who are interested in increasing their physical challenge and adding additional workouts to their workout routine, jumping rope exercises can be performed. Beginners can start by starting with a lower weight and working up to heavier weights. This will help to build muscle strength and also improve cardiovascular fitness. For the best results, it is recommended that beginners begin a basic jumping rope routine first and then add weights once they have reached their fitness goals.

Strengthening Your Lower Body

There are many beneficial aspects to jumping rope. These include strengthening the lower body which will help improve your balance and overall coordination. The muscles in your lower body travel through a great deal of the movement in a typical jumping rope routine. This is a great way to strengthen those muscles without adding any bulk.


Jumping ropes are excellent for building the upper body as well. The larger muscles associated with the shoulder and upper back are not always used during regular activities. When you regularly perform jumping rope workouts, these muscles become stronger and more defined. This helps to minimize fatigue during the rest periods between exercise sessions. It also promotes efficient posture when performing your daily activities.

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