We all have fond memories of playing with a jump rope back in our growing years. But a skipping rope is more than just a fun and affordable way to exercise.
Some of its impressive benefits include improved agility and coordination, weight loss, higher bone density, total body strengthening, better cardiovascular and mental health, and so much more.
It’s no wonder that hot-shot celebrities including Jennifer Aniston, Kaley Cuoco, Padma Lakshmi, and Jennifer Garner all swear by the humble jump rope.
And in times like these, a skipping rope can be the perfect way to get your daily workout in, without leaving the safety of your home.
So if you’re still on the fence about whether a jump rope is right for you, we’ll give you 15 reasons why a skipping rope should be an essential tool in your home workout arsenal!
1. Efficient cardio workout
Want a workout that gives you more bang for your cardio buck? A jump rope is your answer!
Jump rope is considered to be a vigorous-intensity activity. These activities are twice as efficient as moderate-intensity activities such as brisk walking, or cycling.
This means when you jump rope for one minute, you burn the same number of calories as you do when cycling for 2 minutes. (Now that’s efficient!)
Instead of a 30-minute brisk walk, you can just jump rope for 15 minutes a day, 5 days a week (along with a few muscle-strengthening exercises), and your cardio workout is sorted.
2. Blasts calories and aids in weight loss
Two amazing things about jumping rope?
- It gets your heart rate up super-fast (Think twice or thrice as fast as other exercises)
- It torches an insane number of calories (200-300 calories in 15 minutes, depending on the intensity)
Here’s an infographic showing how many calories a 100 lbs, 150 lbs, and 200 lbs person can burn while jumping rope for 20 minutes at different paces.
Wanna know how many calories you can burn by skipping rope? Just enter your details in this physical activity calorie counter.
Jumping rope can help you sculpt your body, especially around your abs and trunk muscles. This is because you are constantly contracting your core during both the pushing up and landing phases of the exercise.
So, grab a skipping rope and say hello to toned abs!
3. Boosts your cardiovascular health
Just 10-15 minutes of jump rope a day, 5 days a week, can do wonders for your cardiovascular health including
- Reducing your blood pressure
- Lowering your resting heart rate
- Diminishing stress
- Lowering your LDLs or bad cholesterol
- Reducing the incidence of cardiovascular diseases such as heart attack, stroke, etc.
- Improving insulin sensitivity and lowering the risk of diabetes
4. Increases your bone density
Ever heard of impact-loading exercises? It’s a type of exercise consisting of movements that expose your bones to load and thereby stimulate fast bone growth.
And jumping rope happens to be one of them.
Every time you jump rope, you make an impact with the ground that refashion your bones to become stronger, increasing your bone density.
This means you’re less likely to break a bone or develop osteoarthritis or osteoporosis as you get older.
Ladies (and gentlemen), please take note.
5. Strengthens your whole body
If there’s one form of exercise that can engage a whole bunch of muscle groups – it’s a jump rope!
Calves, quads, hamstrings, glutes, obliques, abs, shoulders, forearms, biceps, triceps, chest, and back muscles. (Phew, that’s a long list!)
This holds true especially for a heavy (weighted) jumping rope where there is greater resistance and therefore more muscle engagement.
So the next time you want a full-body workout, you know what to do.
6. Improves coordination
With every jump on your rope, you have to coordinate your eyes, hands, arms, torso, and legs. Yep, that’s a LOT of coordination.
Because you’re always moving in sync, skipping rope is an awesome training routine for sports such as boxing, football, hockey, etc.
Studies show that jumping rope even improves balance and basic motor skills in children.
Plus maintaining a steady jumping rhythm gives your brain a challenging workout too. Win-win!
7. Has a lower impact on your joints
Research shows that running can have up to twice the impact on the knees compared to skipping.
Hey, running is good too, but if you want to take it easy on your joints and still get a good cardio workout, nothing beats a jump rope.
8. Is great for your mental health
Skipping releases a ton of endorphins- happy hormones that can get you out of that lousy mood, and even lower anxiety, stress, and depression.
Skipping also has positive effects on your overall wellbeing including
- sleep quality,
- and mental acuity
to name a few.
9. Is an excellent warm-up tool
Need a warm-up that’ll get you firing on all cylinders? Jump rope, baby!
A quick 3 to 5-minute burst on a jump rope will get your heart rate up, warm up your body and mind, and supercharge you for an explosive cardio or weight-training workout!
No surprise that boxers, runners, and athletes turn to the jump rope for their warm-up sessions.
10. Helps take your running to the next level
Want to get better at running without running? Grab a jump rope!
Both running and jump rope involve movement of the ankles, legs, and hips to create peak power. But with skipping, you get the added advantage of strengthening your glutes, which is a major factor in a runner reaching high speeds.
Skipping also makes your runs smoother by reducing the amount of energy your body needs to expend to move at a faster speed.
As per a 2020 study, it was found that people who added jump rope to their warm-up routine 2 to 4 times a week (weekly total of 10 to 20 minutes), improved their 3K time after 10 weeks.
11. Improves your flexibility and reduces foot injuries
Turns out Yoga isn’t the only way to get flexible.
As per a recent study, participants improved their flexibility after a 12-week jump-rope-based program that they took part in thrice a week for 45 minutes.
Jumping rope also strengthens the muscles around your ankle joint and foot, thereby reducing the chances of injury to those parts.
12. Increases agility
Jump rope involves moving on the balls of your feet. This helps develop quick footwork, agility, speed, and power.
So if you’re into sports such as hockey, basketball, volleyball, etc. where you have to change direction super-fast, jumping rope can be extremely beneficial.
13. Has a meditative effect
No, we’re not kidding.
Cranking out 100 uninterrupted jumps on a skipping rope is no easy feat. Your mind and body have to be fully focused on one thing – to maintain a steady rhythm. And once you find your rhythm, you can just shut everything out – that looming deadline at work, your never-ending to-do list, and whatnot.
Now is that therapeutic or what?
14. Is portable
It’s easy to lose track of your fitness goals when you’re traveling. But not with a skipping rope.
Pack them into your travel bag and you’re good to go.
Skip in your hotel room, on the lawns, or just about anywhere!
15. Is fun and versatile
It can be tough to keep up with your workout routine if it gets monotonous. And skipping is the perfect way to inject some fun into it.
Double unders, crisscrosses, side swings – there’s a LOT you can do with a jump rope, making it an extremely versatile piece of equipment.
How to add skipping rope to your workout routine
The coolest thing about a skipping rope? Plenty of ways you can use ’em!
1. Use it as a stand-alone workout tool
Just you and your jump rope. That’s all you need for a high-energy workout.
Don’t believe us? Check out some amazing beginner-style jump rope workouts right here.
2. Use it to warm-up
A 5-6 minute jump rope session is a great way to warm up your body before you hit the weights, run, or engage in sports including boxing, basketball, or football.
It’ll get your heart rate up, focus your mind for a challenging session, and can prep you for an explosive workout (thanks to the plyometric component of jumping).
If you really want to get your upper body muscles firing, a heavy weighted rope is the best way to go.
You could do 5 to 7 sets of jump rope with 1 minute-on and 30-seconds rest in between.
3. Add it to your strength training or HIIT routine
A jump rope can be a great addition to your HIIT routine. You could alternate between jumping rope and your fav bodyweight exercises including squats, push-ups, lunges, etc.
If you’re planning for a weight-training sesh, try adding skipping rope as the cardio element of your routine. Not only are you going to burn some major calories, but you’re also going to build muscle endurance.
You could do 1-3 minute intervals of skipping in between your resistance training sets.
4. Use it as a workout finisher
Want a kick-ass ending to your workout routine? Pick up a skipping rope and get jumping.
Try doing 3 sets of 1-minute jump intervals with 1-minute rest in between. During your rest periods, you could either swing your rope or walk around.
To know more about how you can add a skipping rope to your workout plan, check out the below video:
With such amazing benefits, the jump rope is one workout tool you just won’t want to skip!
So choose from our fabulous range of skipping ropes, and let’s get jumpin’!