11 Reasons Why Skipping Rope Exercise is Vital in Your Workout Routine

11 Reasons Why Skipping Rope Exercise is Vital in Your Workout Routine

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 11 reasons why a skipping rope should be an essential tool in your home workout arsenal!

Let’s go!

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?

  1. It gets your heart rate up super-fast (Think twice or thrice as fast as other exercises)
  2. It torches an insane number of calories (300 -500 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.

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.

When you jump rope, your mind and body are fully focused on one thing – to maintain a steady rhythm. This deep concentration can have a meditative effect on your body.

Skipping also has positive effects on your overall wellbeing including

  • Productivity,
  • sleep quality,
  • self-esteem,
  • and mental acuity

to name a few.

9.    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!

10. 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.

11. 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.

Now if these 11 reasons don’t convince you of exercising with a skipping rope, we don’t know what will!

Best types of Skipping Ropes

There are a few different types of skipping ropes including basic, speed, and weighted jump ropes. 

1.    Basic Skipping Ropes

These are ideal for beginners. Basic jump ropes are usually made of plastic and have rubber or foam handles.

They are thicker than speed ropes giving you a better grip, but not as thick as the weighted speed ropes.

Burnlab’s top picks

1. Spin Variable Rope– Starter

This skipping rope is 4 mm thick and comes with

  • Highly durable TPU coated cable
  • Anti-slip Handles for Superior Grip
  • 360° Swivel system for Speed and Smooth Rotation 

2. One Skipping Rope

These skipping ropes also come with soft foam handles and PVC-coated cables.

2.    Speed Skipping Ropes

These are lightweight jump ropes made of thin cables. Their handles usually have ball bearings so that the jump rope can spin fast.

Speed jump ropes are best suited for advanced users who want to jump super fast for burning major calories or for doing complex moves including double unders and crisscrosses.

Burnlab’s top picks

1. Active Speed Rope

Pick up these speed ropes if you want to improve your foot speed and endurance.


  • PVC Coated Steel Wire
  • Lightweight Handle
  • 360° Swivel System
  • Tangle Free Rope
  • Adjustable length


2. Active MTL Speed Rope


  • Aluminium Anti-slip handles
  • Plastic coated steel cable
  • Tangle-free and thin rope for low air resistance
  • Adjustable length

3.    Weighted Skipping Ropes

These ropes have additional weight – around 0.45 kg to 3 kg – either in the handles or distributed throughout the cable. Extra weight means you have to exert more energy per jump, resulting in a more strenuous workout, more strength-building, and more calorie burn.

Weighted cable ropes help you exercise your core, chest, arms, and legs, while weighted handle ropes give your forearms a challenging workout.

Weighted ropes are usually meant for advanced jumpers, for the main reason that they pack in extra resistance to your training. Think of it as holding 4-5 pound dumbbells in each hand while jumping rope. Sounds intense, right?

But weighted ropes are terrific for beginners too. Why?

Cause it slows down your rotations to the right point where you can get a feel of the rotations. This feedback helps you work on your timing, coordination, and form.

Burnlab’s top picks

  1. HVY

These ropes carry extra weight throughout the cable.


  • Weighs 280g
  • Soft foam handles
  • PVC plaited rope
  • Adjustable length

2. Pro Variable Rope

These are our weighted handle skipping ropes.


  • High-Quality PVC Coated Steel Cable
  • Anti-slip Handles
  • Adjustable Length

About Burnlab

Burnlab is a company by fitness lovers for fitness lovers and enthusiasts.

Burnlab provides premium, reliable, best-in-category, quality workout gear that is curated for performance, the right function, and body support at affordable prices.

We carry products across various categories in fitness.

Jump ropes, gym gloves, resistance bands and tubes, yoga mats and accessories, ab rollers…You name it, we got it!

Want to take a closer look at our products? Visit our website today!

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