7 Benefits of Jumping Rope

7 Benefits of Jumping Rope

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If you haven’t jumped rope since you were a kid in gym class, it might be time to dust off your jump rope skills. Whether you’re using a speed rope or one of those old-school beaded jump ropes from middle school P.E., jumping rope can be a fun way to stay active — and there are several benefits of jumping rope that you probably haven’t thought about.

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What Are The Benefits of Jumping Rope?

man and woman in a gym jumping rope

Jumping rope can help you improve your overall fitness level and support your weight loss efforts — and it only takes a few minutes a day.

1. Burn fat.

Jumping rope continually pops up on lists of the best exercises to burn fat for one reason: It works. “It’s an explosive exercise that places a high energy demand on the body,” says Trevor Thieme, C.S.C.S., Openfit’s director of fitness and nutrition content. “As a result, it can help crank up your calorie burn during a workout, and help optimize your fat loss when performed consistently as part of a larger training program.”

But can jumping rope help burn belly fat specifically? No. “Jumping rope alone, just like any other exercise, will not [spot reduce fat in a specific area],” says Well with AJ performance consultant Aurimas Juodka, N.S.C.A., C.S.C.S. But jumping rope — as part of a workout plan, and combined with healthy eating — can help contribute to overall fat loss.

2. Improve cardiovascular fitness.

High-intensity exercises like jumping rope can benefit your cardio health. One studyfound that jumping rope for just 10 minutes a day for six weeks provided cardiovascular benefits on par with a daily 30-minute jog.

3. Work multiple muscle groups

“Jumping rope, if done correctly, can strengthen your core, calves, quadriceps, and other muscles,” says Juodka. “It’s an extremely versatile exercise.”

4. Support bone health.

If you’re overweight or have joint issues, jumping rope might not be the best exercise option for you. But if you’re healthy enough to do it safely, you’ll likely benefit from healthier bones. Indeed, one study found jump training to be an “ideal” training method for enhancing and maintaining peak bone mass in college-age women.

5. Work out anywhere.

It can be a challenge to stay fit while traveling, but you can jump rope almost anywhere — and even the fanciest jump ropes can fit into your purse, backpack, or suitcase.

6. Improve your balance.

Have two left feet? Regularly jumping rope might help you get a better grip on your balance and coordination. In a study of young soccer players, researchers found that jumping rope before practice helped improve motor skills and balance on the field.

7. Maximize your workout time.

You can get an effective jump rope workout in just 15 minutes, which makes it easy to squeeze in a quick workout every day — even when you’re crazy-busy. And research suggests short sessions of high-intensity exercise may be just as effective as longer sessions of moderate-intensity training.

Ready to get the benefits of jumping rope? Be sure to choose a rope that’s the right length for you, and wear a good pair of workout shoes that can absorb the impact from jumping. And take it slow while you’re still learning: “Listening to your body is key,” Juodka says. As you get better at jumping rope, you can start to increase your speed and add in more challenging variations.