The jump rope. It’s the ultimate workout partner – budget-friendly, travel-friendly, and insanely effective. This exercise burns 10-15 calories per minute, sculpting your body with every rhythmic step. If you’re looking for an incredible cardio workout, jumping rope should be on your list. 

Keep reading to see why I love the jump rope and why I recommend it for all fitness abilities. ♥ angel

What are the benefits of jumping rope?

  • COORDINATION. Your eyes, feet, and hands must work together. You have to be steady and consistent. You must maintain the cadence and rhythm. This is coordination, my friend.
  • UPPER BODY TONING. The shoulders and back are constantly working to control and stabilize the rope. The wrists and hands do a lot of work, too. The upper body is on!
  • BALANCE. To maintain constant vertical take-off, your body must re-establish balance. If you are off balance, you lose propulsion force and cannot jump again. Consecutive jumping requires balance.
  • JOINT FRIENDLY. If done properly, keeping the weight in the balls of your feet, jumping rope can be low impact – especially when compared to running.

What are good jump rope workout routines?

Here are two simple jump rope workouts you can do in under 10 minutes. Remember to always start with an adequate warm up. 

Intervals (6 minutes): Alternate between 30 seconds of high-intensity jumping (fast jumping or double unders) and 30 seconds of rest or easy jumping.

Tabata Rounds (6 minutes): Perform 20 seconds of intense jumping followed by 10 seconds of rest, repeat for a total of 4 minutes (8 rounds).

If you’d like to include other exercises into your jump routine, I’ve created workouts for you that include both. The first one is jumping with abdominal exercises. The second is jumping with full body exercises.  *right click the image to save it to your advice.

CORE_ jump rope workout for fat loss and flat abs
full body strength- jump rope workout for beginners fit and hungry

Is it okay to jump rope everyday?

If you are new to jumping rope, I recommend starting with 2-3 days a week, especially if you are not accustomed to high-impact exercises. You can gradually increase frequency as your fitness improves. It’s important to listen to your body and allow for adequate recovery between jump rope sessions to prevent overuse injuries. (The calves can get sore quickly!)

If you are already accustomed to impactful exercise, you should be able to jump rope daily. Still you need to pay attention to your body and adjust the duration of the jump rope workouts to prevent overuse injuries. I recommend supplementing with yoga or one of my mobility routines.

Is jumping rope better than running?

jump rope workouts for beginners

Jumping rope and running are both excellent calorie-burning exercises. Both improve cardiovascular health by strengthening the heart, improving circulation, and increasing lung capacity.

The choice between jumping rope and running depends on your individual preference. Some prefer the convenience of jumping rope, while others enjoy the mental stimulus of running.

When comparing running to jumping rope, it’s important to consider the impact on your joints. If you’re dealing with weak joints, jumping rope is often recommended due to its lower impact on the body. When I had an hamstring issue that prevented me from running, I was able to jump rope comfortably. *The suitability of jumping rope varies depending on the nature of your issue. I wouldn’t recommend jumping to someone with an achilles issue.

Is jumping rope good for weightloss?

In general, jumping rope is excellent for weight loss. It is one of the most efficient cardio workouts you can do burning a lot of calories in a short amount of time. If you maintain a consistent jump routine of at least 3 times per week and may attention to your portion size when eating, you will lose weight. Of course, everyone is different so every body will have a unique reaction to jumping. But give it a try and see the magic happen!

is jump rope good for weight loss

Is it okay to jump rope without shoes?

If you’re a beginner or don’t jump rope often, It’s best to wear shoes with cushioning and stability, especially at the start of your jumping journey. Shoes provide shock absorption, which can help reduce the impact on your knees and hips. And shoes with ankle support can reduce the risk of twists and sprains.

On the other hand, if you’re an advanced jumper and have healthy feet, jumping rope in minimalist shoes or barefoot is perfectly fine.

What equipment do I need?

shoes for jumping rope workouts

These are the jumping ropes, shoes and equipment I recommend if you want to get the best results possible.

Jump Ropes

You can usually find ropes at your local sports store or Tjmaxx and Marshalls. If you prefer online, consider this basic rope to start your journey. Or you can try this speed rope to really challenge your skills.

Good Shoes

If you want a cushioned shoe with more support, try this Brooks shoe. If you don’t want a raised heel, try this Vans style. If you want to simulate barefoot training, go for this Minimalist option.

Other Essentials

Timer. I’m not a fan of relying on my phone for everything so I like to use a separate timer. This one is portable and easy to use. 

Marked Bottle. It’s crucial to stay hydrated. I’m a fan of water bottles like this one that help you keep track of your intake. Drink up.

Whether you’re aiming for peak cardio conditioning, fat loss, or simply want to learn a new skill, jumping rope is the way to go! If you questions, leave them below. Thank you for reading!  ♥ 𝙘𝙤𝙖𝙘𝙝

Angel has a M.S. Kinesiology and 15 years of hands-on experience. Her credentials include Cycle Instructor of the Year, Team USA duathlete, and Nike Trainer. To work with Angel or join the F&H community, send a message. Thanks for stopping by!

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