7 Jump Rope Workouts To Boost Your Day: Jump Rope Benefits

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We don’t always have a lot of time to work out, or sometimes all we are looking for is a quick burst of exercise to get the blood flowing and metabolism humming. Rather than take the time to lace up your running shoes, head outside, and run around the neighborhood, you can do a quick jump rope workout right in your home or office in a matter of minutes.

Although many of us haven’t picked up a jump rope since the days of childhood when skipping rope on the playground was a favorite pastime, there are many benefits of jumping rope. 

The convenience and efficiency of jump rope workouts are just two of the practical benefits of jumping rope, but adding jump rope workouts to your exercise routine can provide numerous health and fitness benefits as well.

In this guide, we will explore the benefits of jumping rope, answer your question is jump rope good cardio, and share some fun jump rope workouts to boost your day and leave you feeling energized and strong.

We will look at: 

  • How to Properly Jump Rope
  • 8 Jump Rope Benefits for Runners
  • What Length Jump Rope Do I Need?
  • 7 Jump Rope Workouts To Boost Your Day

Let’s get started!

A person doing a jump rope workout.

How to Properly Jump Rope

Using proper jump rope technique will ensure you reap the most benefits from your jump rope workouts. Unlike the leisurely skipping rope you might have done on the elementary school playground, this should be an athletic style of jumping rope like that used by boxers, soccer players, and other athletes to train for their sport. 

  • Hold the jump rope with your hands at hip level with your core and glutes tight.
  • Lock your elbows in place so that when you swing the rope, you’re only rotating your wrists. Your arms should be kept as stationary as possible.
  • Jump over the rope with both feet at the same time, trying to jump just high enough to clear the rope (1/2-3/4” off the ground). Your jumps should be as low and fast as possible.
  • Try to maintain a steady, quick rhythm as you jump.
A person doing a jump rope workout.

8 Jump Rope Benefits for Runners

Although most adults—runners included—don’t regularly whip out the jump rope and start cranking out a bunch of jumps, even short jump rope workouts can be beneficial to your mental and physical health.

Benefits of jump rope workouts for runners include the following:

#1: Jumping Rope Improves Cardiovascular Fitness

So, is jump rope good cardio? Yes!

Like running, jumping rope increases your heart rate and respiration, challenging your cardiovascular system. The faster you jump, the higher your heart rate will climb.

You can improve your cardiovascular endurance, or stamina, by progressing the duration of your jump rope workouts, aiming to jump longer without stopping over time. 

For runners, jumping rope can be an efficient and effective way to get your heart rate up into higher heart rate zones. This high-intensity work can mimic the cardiovascular demand of speed workouts and translate to improvements in running performance as well.

When you are jumping rope, try to move the rope as fast as you can with good form, jumping as quickly and evenly as possible to avoid tripping and maximize your fitness gains. 

A person doing a jump rope workout.

#2: Jumping Rope Strengthens Your Muscles

Jumping rope uses all the major muscles in your lower body, so it helps strengthen your glutes, hamstrings, quads, hips, calves, and lower leg muscles.

You’ll also work your shoulders, core, chest, arms, and upper back, making jump rope workouts a total-body strengthening and conditioning activity.

#3: Jumping Rope Increases Bone Density

Jumping rope is a plyometrics exercise that involves impact landing. Much like other high-impact activities like running, jumping rope stimulates the bones to lay down new bone cells and a denser matrix of minerals to withstand the stress. Increasing bone density reduces the risk of fractures, particularly as you age.

#4: Jumping Rope Burns Calories

Because jumping rope is a total-body exercise, it is metabolically demanding and can burn quite a few calories. The more you weigh and the more vigorous you jump, the more calories you’ll burn per minute. 

The Compendium of Physical Activities reports that jumping rope at a fast pace (120-160 skips/min) is a whopping 12.3 METS. Jumping rope at a moderate pace, (100-120 skips/min) is 11.8 METS, and jumping rope at a slow pace or less than 100 skips/min is still 8.8 METS.

A person doing a jump rope workout.

What does this mean in terms of how many calories you burn jumping rope?

Using these METs values, you can calculate the number of calories burned jumping rope based on your body weight using this equation to determine energy expenditure:

Calories Burned Per Minute = METs x 3.5 x (your body weight in kilograms) / 200 

For example, if you weigh 165 pounds (75 kg):

  • Vigorous jumping rope: 12.3 x 3.5 x 75 / 200 = 16 calories per minute or 160 calories in 10 minutes.
  • Moderate jumping rope: 11.8 x 3.5 x 75 / 200 = 15.5 calories per minute or 155 calories in 10 minutes.
  • Slow jumping rope: 8.8 x 3.5 x 75 / 200 = 11.5 calories per minute or 115 calories in 10 minutes.

When coupled with a healthy, calorie-controlled diet and a well-rounded, total-body workout routine, jumping rope can support weight loss.

#5: Jumping Rope Is a Great Way to Warm-Up Before Other Workouts

Jumping rope is a great stand-alone workout but it is also an ideal exercise to incorporate in your pre-run warmup routine because it elevates your heart rate, increasing circulation to your muscles and connective tissues to prepare them for more demanding exercise. 

In this way, jumping rope can activate your muscles in much the same way as dynamic stretches do.

A jump rope and a yoga mat.

#6: Jumping Rope Can Increase Your Turnover

Jumping rope can improve your turnover, foot control, and foot speed, which can help you increase your running cadence or stride rate. A faster cadence can reduce the risk of injuries and improve your running pace.

#7: Jumping Rope Improves Coordination and Agility

Jumping rope looks simple enough, but it actually requires a fair amount of coordination and motor skills, making it great for your brain and can help runners improve their foot speed, agility, and reaction time, which is handy for trail runs.

#8: Jumping Rope Is Convenient

As long as you have enough room and your jump rope, you can get in a great, heart-pumping jump rope workout. Therefore, jumping rope is a great form of exercise for runners when you travel or want to get in a quick HIIT workout right where you are.

A few jump ropes on the floor.

What Length Jump Rope Do I Need?

Getting a jump rope that fits you is important for skipping rope without getting tangled or tripping on the rope.

To determine if a jump rope is the right length for you, find the center point of the rope. Plant both feet side by side, stepping on the center of the rope.

Pull the jump rope up towards your armpits, ensuring the rope is taut. The ends of the jump rope itself (not including the handles) should come up to your armpits.

Rx Smart Gear recommends the following jump rope lengths based on your height: 

  • 4’11″–5’1″: 8’0″ jump rope
  • 5’1″–5’3″: 8’2″ jump rope
  • 5’3″–5’5″: 8’4″ jump rope
  • 5’5″–5’7″: 8’6″ jump rope
  • 5’7″–5’9″: 8’8″ jump rope
  • 5’9″–5’11”: 8’10” jump rope
  • 5’11″–6’1″: 9’0″ jump rope
  • 6’1″–6’3″: 9’2″ jump rope
  • 6’3″–6’5″: 9’4″ jump rope
A person doing a jump rope workout.

7 Jump Rope Workouts To Boost Your Day 

Ready for some fun jump rope workouts? Below, we have created some jump rope workout ideas to inspire you and get your heart pumping.

#1: Tabata Jump Rope Workout

  • 2 minute easy jumping for a warmup.
  • 8 x 20 seconds jumping rope as fast as possible followed by 10 seconds rest.
  • 2 minutes easy jumping cool down.

#2: Let’s Do 1,000 Jumps

Build your endurance and work on your technique with this workout:

  • March in place 1 minute to warm up
  • 10 x 100 jumps with 30 seconds off in between

#3: Steady State 1,000 Jumps

Go long with this workout. It should take roughly 10 minutes. Simply count your jumps and keep going until you hit 1,000.

A person doing a jump rope workout.

#4: 15-Minute Jump Rope HIIT Workout for Beginners

  • 3 minute easy warm up jumping.
  • 10 x 30 seconds vigorous jumping rope, 30 seconds easy.
  • 2 minute cool down marching in place.

#5: 30-Minute Advanced Jump Rope Workout

  • 5 minute warm up jumping.
  • 20 x 45 seconds vigorous jumping rope, 15 seconds easy.
  • 5 minute cool down.

#6: 20-Minute Jump Rope Workout

  • Warm up by jogging in place for 2 minutes.
  • 8 x 90 seconds jumping rope fast with 30 seconds of rest or easy jumping for recovery between each.
  • 2 minute cool down marching in place. 
A person doing a jump rope workout.

#7: Jump And Strengthen

Repeat as many rounds as you’d like—one is enough!

  • 2 minutes of jumping rope
  • 25 bodyweight squats
  • 2 minutes of jumping rope
  • 25 push-ups
  • 2 minutes of jumping rope
  • 30 seconds forward lunges per leg
  • 2 minutes of jumping rope
  • 60 seconds plank 
  • 2 minutes of jumping rope
  • 10 burpees
  • 2 minutes of jumping rope
  • 30 seconds side plank per side
  • 2 minutes of jumping rope
  • 25 chair dips

Do you jump rope? What’s your favorite jump rope workout?

If you are looking for other plyometric exercises to try out, you can take a look at out 15 Plyometric Exercises For Runners Guide.

A person doing a jump rope workout.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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