Jumping rope may make you think of your childhood playground days, but this form of aerobic exercise isn’t just for kids. Jump rope workouts offer appeal for all ages for their accessibility, flexibility, and health benefits — not to mention their level of fun!
“Jumping rope is a simple, inexpensive exercise almost anyone can learn and do almost anywhere with very little equipment,” says John-Paul Rue, MD, orthopedic surgeon and sports medicine specialist at Mercy Medical Center in Baltimore. Extra Thick Yoga Mat
If you’re new to a jump rope workout, here’s what you need to know, from how to get started to which health benefits to expect.
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Got a jump rope lying around? Then you’ve got the beginnings of a workout. Using a jump rope for exercise can be as basic as grabbing your kid’s rope for a few minutes of skipping or as advanced as a 60-minute, high-intensity class. Many gyms and private studios offer classes, or you can search online for free or paid video courses.
Since it gets your heart pumping and your blood flowing, jumping rope is considered aerobic exercise. It can help you meet your physical activity goals; the Office of Disease Prevention and Health Promotions recommends getting at least 150 minutes of moderate-intensity exercise per week.
When performed properly, jumping rope is also easy on your joints. “Jumping rope is very low-impact (when jumping correctly, one should only jump an inch, at most, off the ground, just enough to clear the rope),” says Chicago-based jump rope instructor Rachel Jablow, CPT, of Get Roped.
Jumping rope is an excellent cardiovascular, endurance-building exercise, but it’s not as effective for increasing strength. To build muscle, you may prefer to alternate jumping rope with strength training activities like weightlifting or bodyweight exercises. That said, Jablow notes that there are also ways to use the rope for strength training and resistance, such as using heavier ropes.
For such a simple exercise, jumping rope comes with a multitude of health benefits, both mental and physical.
Jumping rope is a classic cardio activity. After all, there’s nothing to get your heart pumping like skipping in place for minutes at a time! A study in the American Association for Health, Physical Education, and Recreation’s Research Quarterly found that, in young men, 10 minutes of skipping rope was as effective for cardiovascular health as 30 minutes of jogging. According to the American Heart Association, incorporating aerobic activity (like jumping rope) not only lowers risk of heart disease and stroke, it can also reduce the risk of type 2 diabetes, high blood pressure, dementia, and several types of cancer.
Jumping rope is a terrific route to cultivating endurance. “Because it involves both aerobic exercise and strengthening, it is an excellent, simple exercise to increase endurance,” says Dr. Rue. Research supports jumping rope’s effects on athletic stamina. 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.
The rhythmic nature of bringing the rope up and down while skipping in time 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. “Jumping rope is an excellent tool to improve hand-eye coordination and timing,” says Rue.
Lung capacity is an important measure of pulmonary health, and jumping rope may increase it. In a study published in 2017 in the Journal of Physical Therapy Science, when overweight women in their twenties performed jump rope workouts with dance music for four weeks, they ended up with greater lung capacity.
In addition to physical benefits, jumping rope may come with mental health benefits, too. According to an study published in October 2021 in Brain Sciences, a jump rope routine may elevate brain chemicals related to maintaining attention. “It is a cognitive workout. It forces you to stay present in the workout (as opposed to other cardio, like running),” says Jablow. “If you zone out or let your mind wander, you’ll trip. I call it a moving meditation.”
Because cardiovascular exercise burns so many calories, it’s a key component in any fitness journey for weight loss. Jumping rope is one of many aerobic exercises that can create a calorie deficit that leads to weight loss. Of course, you’ll experience even better results when you combine a jump rope routine with a healthy diet. 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.
Meanwhile, the endless adaptability of jump rope workouts may help you stay consistent. “I believe that if you are looking to lose weight, because consistency is key, it’s important to find a form of exercise that is fun, challenging and offers a ton of variety so that it never gets boring,” says Jablow.
Compared with some forms of exercise that require fancy gear, jumping rope is fairly minimalist. However, it may be worth investing in more than just a run-of-the-mill rope. Consider the following pieces of equipment:
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 rope as a grown-up exercise.
Jump rope can be an intense, high-energy workout. 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.
As a rule of thumb, many jump rope instructors advise choosing a rope that’s no more than three feet longer than your height. By choosing the right size rope, you’ll minimize tripping and maximize the effectiveness of your workout.
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. If one style of class doesn’t suit you, feel free to experiment with the wide variety of options available.
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.
As you pursue a jump rope practice, remember that you’re learning a difficult skill! It may take awhile to get the hang of various moves. “Jump rope can be frustrating at the beginning, so have patience with yourself,” encourages Dawn Jackson-Blatner, RDN, a certified specialist in sports dietetics, who practices jump rope workouts personally. “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!”
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.
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.
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. A fitness snack is smart at this point because you need fuel to jump, but you don’t want a super full stomach too close to a jump session,” she says. What’s a good snack for fitness? Something small and light that will fuel your workout. Carbohydrates are recommended 30 to 60 minutes prior to a jump rope workout. This includes 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.
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,” says Jackson-Blatner. “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.
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.”
Need inspiration for daily routines, products, and even meal plans? Check out the Jump Rope Dudes. A 90-day weight loss program is their signature app-based course.
CrossRope not only sells jump ropes and accessories, it features an app with guided workouts, progress tracking, and more.
American Jump Rope Federation (AJRF)
If you’re interested in getting involved in jump rope competitions, the AJRF is the place to look. Their calendar highlights competitions all over the country. A paid membership offers event discounts, access to educational opportunities, and more.
Learn the basic skills and proper form of jump roping with RopeWorks’ how-to videos and written resources.
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