At the end of 2018 I had really got to a point where I just had enough of where my life had headed in regards to my health and my mind. I decided to end the yoyo weight loss and weight gain and commit to a body and mind transformation. As part of that in mid February I decided to commence a Jump Rope Transformation Challenge.

At the beginning I didn’t really know what I was trying to achieve, all I knew is that jump rope was a great cardio exercise and was also very efficient in burning calories. I intertwined the jump rope into my daily routine that I had already begun, which included an hour walk every morning and 3 gym session lifting weights.

I will start by saying that jumping rope was really hard to start with. I have to admit there were many time where I felt like having a spew by the end of the work out in the initial stages of my challenge. This is even though I tried a staged approach to my 1,500 jumps a day, starting at 500 day. Technically it is classified as a high intensity training and it can be quite hard if you haven’t been doing any exercise that strenuous.

Jump to:

My Jump Rope Transformation Challenge

Just so you get a clear picture of how I did this I have documented my daily jumps. You can find it here on my Instagram account. I thought I would keep myself accountable and put it out to the world what I was doing so people could see the progress. I got this idea from David Goggins and his book Cant Hurt Me (which I highly recommend if you are wanting some hardcore motivation).

The first stage of the jump rope program I decided to ease into slowly. This is so I didn’t kill myself and risk over doing it and not wanting to return into it. So for the first 7 days I did 500 jumps a day. I was pretty bad initially and just to prove it, here is my first day of my jump rope transformation.:

View this post on Instagram

Next steps in get fit 2019. Jump rope challenge. Its pretty damn hard aye. Day 1 500 jumps. @kicks_n_lifts i challenge you #canthurtme #jumprope #jumpropechallenge

A post shared by JAY E CLAIR | Mind By Design (@jayeclair) on Feb 16, 2019 at 10:15pm PST

Then after every 7 days I would add 250 extra jumps so that I built up to 1,500 per day by the end of 28 days.

  • Week 1 – 500 Jumps – 7 days
  • Week 2 – 750 Jumps – 14 days
  • Week 3 – 1,000 Jumps – 21 days
  • Week 4 – 1,250 jumps – 28 days
  • Week 5 – 1,500 jumps – 35 days
  • Day 36 to Day 100 – 1,500 jumps a day

I should also add that I didn’t do the jumps in one straight go. So for example when I was doing the 500 a day, I was probably doing 25 jumps per interval. Then I moved up to 50 jumps per interval, then I moved to 75 jumps per interval and so on. I currently do 100 to 150 depending on the day and how I am feeling. So please don’t threat, if you are thinking how in the hell do you do 1,500 straight? In my case I didn’t do it. I’m sure there are many other places that probably recommend it, but for my results this is how I did it and what I recommend.

This method actually works as a great interval between sets at the gym. It basically turned my gym sessions into a pseudo circuit training high intensity interval training session. People often had interested looks when I was doing this and curious to what I was doing. But hey it worked perfectly into my routine in the end. It made training really efficient and really accelerated by calorie burn.

Jump Rope Transformation Results

I have to start by saying how proud I am of myself and process a bit of self love right now. I am super stoked that I was able to add jump rope to my daily routine and it has now really become part of who I am. When it comes to building healthy habits I cannot recommend any higher doing jump rope and if you are in the need of doing some weight loss, trying a jump rope transformation.

So before I get into the results, lets embrace day 100 one more time!

I guess you have made it all the way to the results stage. Ok, so I need to be honest with you. I didn’t actually jump on the scales right at the moment of starting the jump rope transformation. But I can tell you that in Nov 2018 I weighed 127 kgs, I had done some work up until the new year when I weighed in at 124 kgs. By the time I started the challenge the last time I weighed just prior I was around 120 kgs. So I am going to assume that as my starting weight. My final result at the 100 day mark was 108 kgs.

So in total I lost 12 kgs in 100 days on my jump rope transformation challenge. To be honest I was expecting to lose a little more I felt like I was around the 105 kg mark, but in reality I was also hitting the gym and smashing the weights fairly hard. I have assumed in that time I had also put on a fair bit of muscle as well. When you look at as average in whole jumping rope I lost approximately one kilogram every ten days.

Jump Rope Transformation in Pictures – Before and After

So when I decided to do my end of the yoyo mind and body transformation. I had the foresight to take a photo oh where I was. I had blown out as I said previously to 127 kgs, the heaviest I had been in over 13 years. The picture on the right is me in this position. Then the middle one is the start of the jump rope transformation and the final one is at the end of the transformation.

What did I eat during this weight loss transformation?

To be honest I didn’t “diet” in the traditional sense. I still had big nights out here and there when I would over indulge in both food and alcohol. But for most of the time I would have considered that I was removing most refined carbs out of my diet and where I could I tried intermittent fasting. So nothing too drastic, reduced carb intake and intermittent fasting intermittently. I might try and have a crack at doing a real hardcore cut in my next 100 days including doing dry July and cutting out all alcohol for a month to see what effect that has as well.

Where to from here?

Jump rope has definitely become something that is part of my life and it well and truly is one of those good habits I want to remain as I continue on my journey to my ideal body. I am sitting at 108 kgs but my goal weight is 90 kgs (I am 6’1 for some context).

I believe I am on the trajectory to hit my goal by the end of this year. So I will maintain the current regime that I am doing as I truly believe if a process is working, why mess with it. Stay tuned when I report back at the 200 day mark for my results.

Why did I choose Jump Rope for cardio?

I really do hate cardio with a passion. I like walking but that is not really high intensity. I’ve tried jogging before and found that to be something I am just not that good at. I then looked into jump rope, while it looked full on, what I did like about it was its efficiency of calorie burn. I once read a line and I don’t really know if it’s true but it said that 10 minutes of jump rope is the equivalent of 30 minutes of jogging.

From what I can see online you burn around 20 calories per minute jumping rope. So if you jump rope for 20 minutes ( which is kind of what it felt I did for 1,500 jumps) that would equate to around 400 calories burned in each session or 2,800 calories per week. Which is pretty awesome for just 20 minutes of exercise per day.

So to add to the walking I did a day which was around one hour at a fairly steady pace, this would be a further 350 calories burned in the day, bringing the daily total to 750 calories burned a day. This would bring the weekly total to 5,250 calories burned in a week.

Finally there was the 3 gym sessions a week where I also pushed as heavy as I could for around 45 minutes. This equates to on average 200 calories burned per session, a further 600 calories for the week. Bringing the total for the week burned from the exercise i did to 5,850 calories a week.

Now this kind of calorie burn allows I guess the slight indulgence at the same time as losing weight which is great. I never wanted to get into this thing to impede too much on my life from a fun stand point.

Finally Jump Rope is Perfect for Holidays

In the middle of my jump rope transformation challenge I went on a holiday to the beautiful Byron Bay in northern NSW in Australia. As part of going on this holiday I was super committed to continue my challenge. The beauty of jump rope is that this bad boy fits in your luggage and all you need to do is find a spot and jump to your hearts content. So finally please see below me enjoying jumping rope on holiday:

4 Week Jump Rope Workout Challenge

What’s up ONNIT nation! It’s Jump Rope Dudes again to take you through another 4 week jump rope workout fat loss challenge.

Before we get to the challenge let’s talk about why jumping rope deserves a slot in your training regimen.

Why You Should Jump Rope

Now you may be wondering why jump rope?

You could be doing a million different types of functional exercise, so why throw jump rope in the mix?

One word. Efficiency.

The number one resource we are all trying to get more of – TIME – is directly linked to your workouts. With a 30 minute jump rope HIIT workout you can expect to burn somewhere between 300 – 450 calories or more depending on your weight, throughout the course of a day.

125 – pound person = 300 calories
155 – pound person = 375 calories
185 – pound person = 450 calories

That’s the equivalent amount of calories to a massive double bacon cheeseburger, or 15 oreos, or 16 donut holes, or… you get where we’re going with this.

Do a jump rope workout and you can do a little binge eating.

Just kidding (mostly.)

Anyhow, it’s true that jump rope is also a sport, but in our case we are treating it more like a tool.

An incredibly efficient fat burning tool.

In addition to being an incredibly efficient tool here are a list of the benefits you can expect to experience when starting to implement jump rope exercises into your fitness program.

Duration Frequency Exercise Type Intensity Repetitions Rest
Varies 3x per week weight loss training high intensity varies by workout varies by workout

Benefits of a Jump Rope Workout

Efficient – Not going to beat a dead horse here, but to reiterate the point made above – the better you get at skipping rope – the more calories you burn in less time.

Portable – You can throw it in your bag whenever you leave the house and grab a workout anytime no matter where you are in the world. That means no more gym membership (unless you want one.)

Total body – Jumping rope activates every part of your body from head to toe. From your shoulders down to your calves you will experience the burn…we promise.

Low risk of injury – Compared to most forms of exercise jumping rope is extremely safe. You are hopping an inch or two off the ground at most if your form is correct, so the risk of injury is relatively low.

Fun – The beauty of the jump rope is that you can always learn new tricks and improve your skillset. There is no plateauing unless you choose to do so. This always keeps your workouts interesting and engaging. It’s like we always say at Jump Rope Dudes – if it’s not fun, it’s not sustainable.

Cool – Let’s face it. Those dudes who can whip a jump rope around like a ninja straight up look cool. The more you practice – the better you get – the cooler you feel.

Easy to get started – All you need to get started is a jump rope and the 4 week challenge we posted for you at the end of this article!

Improved agility – If you are an athlete looking to improve your agility and footwork then jump rope is perfect for you. There is a reason why the best fighters in the world include jump rope exercises in their training regimen.

Improve endurance – Beyond the fat burning effects discussed above, you can expect to experience a significant improvement in your endurance as well. All without leaving the driveway or parking lot outside your home.

How to Pick Your Jump Rope

Durability – The beauty of skipping rope is the freedom that comes along with it. You don’t want to be caged into working out inside, so make sure you pick up an all surface rope that is durable for both indoor and outdoor use.

Specifically we would recommend either a steel or PVC cable rope. For the handles you’re going to want a ball bearing system to extend the life of the rope as well.

Sized correctly – Make sure you are picking up a rope that is sized correctly for you. If you stand on the rope with one foot and bring both handles up towards your body, the bottom of the handle should be just below your armpit. Another good rule of thumb is that the rope should be 3 feet taller than however tall you are.

Picking a rope for your goal – Pick a rope optimized for your goals. If you want to work on your agility make sure you pick up an agility rope (lightweight rope.)

The agility rope will definitely burn a ton of calories as well, so if you are looking for agility plus fat loss that’s a safe option as well.

Alright, so you know why you should be jumping rope, you know all about the benefits and you know how to pick a rope. The next step is picking up a rope and beginning to add jumping to your current regimen.

To get you started in a big way over the next 4 weeks we are giving you some of our most entertaining and effective workouts to try out. You only have 3 of these HIIT jump rope workouts a week, so you can throw these on strictly cardio days or stack them on your normal routine.

Day 1 is linked up below. Get after it!

4 Week Jump Rope Workout Challenge

Week 1 Day 1

There are two wildly inaccurate preconceptions about skipping. One, that it’s easy, and two, that it’s dull. In reality, the humble rope is one of the most efficient and versatile pieces of gym kit going.

“Skipping can be used in lots of ways,” says Keith McNiven, founder of personal training company Right Path Fitness, “as a warm up, as an intense 20 minute HIIT workout for those who are looking to burn fat, or by mixing skipping with weights for those who are focused on muscle gain.”

(Related: Why you should add skipping to your HIIT workout)

Jump rope the right way and you’ll burn serious calories and score a broader body in the process. Here, we show you how.

Benefits of jumping rope

You’d be forgiven for thinking that skipping is essentially cardio for people who hate cardio. It’s certainly efficient at shedding timber; jumping rope for an hour can burn between 800 and 1000 calories – roughly what you’d find in a burger and chips.

(Related: How to know if your cardio workout is actually working)

But there’s more than one reason why the world’s heavyweight heroes are fans. In addition to developing your co-ordination, agility and stamina (essential in the ring, you’ll agree) there are total-body benefits to be gleaned from a turn on the rope.

(Related: How to eat to boost your stamina)

“When you jump that skipping rope, you are working your calves, thighs, hip flexors and glutes,” explains McNiven. “As you keep turning the rope, your shoulders and upper arms feel the benefit.” Engage your core and the movement will help to coax your abs out, too.

(Related: Does skipping build muscle?)

Just two to five minutes of weight-bearing exercise each day can bolster bone density and ward off osteoporosis, McNiven adds. Sure, you might not care now, but you’ll thank yourself when you pick up your pension.

Skipping for weight loss

What is it about skipping that blasts body blubber? This high-intensity exercise increases your heart rate, explains McNiven, which is important for torching fat. It also revs up your metabolic rate, which means a higher calorie burn.

(Related: How to skip like a fighter)

“Just 10 minutes of skipping burns around 125 calories, which is the equivalent of an extremely fast run,” says McNiven. To put that into perspective, you’d need to be consistently running less than eight minute miles. Skipping is also far kinder on your joints, since your feet land at the same time.

The best skipping techniques

There’s more than one way to jump rope. And there’s more than one type of rope to jump. We break it down…

Basic jump

Hold the rope in each hand with arms outstretched, and jump on each revolution. Focus on keeping knees soft and core engaged. When you’re starting out this basic move can be hard enough – you only have to try and skip consistently for two minutes to know how tough it can be, says McNiven.

(Related: How to supercharge your core)


Ready to increase your heart rate and improve speed and stamina? Cross your arms into an X and jump through the loop created.

Alternating legs

Instead of jumping with feet together, jump onto one foot and the other, almost like you are running. “Alternating legs is another good technique to increase speed and agility,” says McNiven.

Speed jumping

To work within maximum heart rate (220 minus your age), which is beneficial for fat loss and calorie burn, you need to increase the speed, explains McNiven. You can apply this to any of the moves above.

(Related: How to improve your endurance by tracking your heart rate)

Double unders

Or a ‘double jump’. Jump high (but not too high) and pass the rope underneath you twice before you land. Not for newbies.

Weighted jump rope

If your goal is to build strength or lose weight, particularly in your upper body, a weighted jump rope can really challenge you, says McNiven. Designs vary, some hold weight in the handles, others in the rope. Whichever you go for, start low (1lb might seem light, he says, but you will begin to feel the burn quite quickly) and work your way up. Try skipping with a weighted rope three or four times per week for 20-30 minutes.

Jump rope training workouts

Ready to get started? McNiven has devised two jump rope workouts – one focused on building muscle, the other for burning fat. For best results, he suggests aiming for three to four sessions per week, alternating the workouts each time.

(Related: The routine that burns fat and builds muscle)

Jump rope workout for muscle building

This workout combines a weighted jump rope with strength training moves to scale up your size.

Basic jump

Use a weighted rope, focus on technique rather than speed.

2 minutes

Bench press

3 sets, 10 reps


Two basic jumps followed by one crossover.

2 minutes

Barbell squats

3 sets, 10 reps

Alternating legs

2 minutes

Bicep curl

(Learn how to master the bicep curl)

3 sets, 10 reps

Jump rope workout for fat loss

This workout combines a speed rope with a weighted rope to increase your heart rate and torch calories.

Ski jump

Similar to the alternating leg jump, but instead of jumping from foot to foot in the same position, land either to the right or left – extending your range of motion.

60 seconds work, 60 seconds rest. Repeat 5 times.

Double jump

Your aim here is to jump as high as you can so that you are able to make a double revolution with the rope for each jump.

60 seconds work, 60 seconds rest. Repeat 5 times.


Add in your weighted rope here and do a basic jump followed by a crossover. Increase the speed if you can.

60 seconds work, 60 seconds rest. Repeat 5 times.

Speed alternate legs

Alternate your landing leg with each jump as fast as you can.

60 seconds work, 60 seconds rest. Repeat 5 times.

If you’re looking to push your calorie burning, fat-busting HIIT workouts to the next level, you should start skipping.

Not days in the gym, of course. Just skip out on the weights in favor of one of the most efficient pieces of equipment you probably laying around: the jump rope.

If you haven’t picked up a rope since your elementary school days, never fear: This isn’t just a kid’s toy. The mindless, simple activity of your youth is actually one of the best ways you can take your HIIT workout to the next level.

Skipping rope is one of the most effective cardio exercises around, per a study that found just 10 minutes a day with the rope was comparable to 30 minutes of jogging. Experts tout the activity’s benefits as a certifiable full body workout that promotes good heart health, too.

Grown-up skipping is focused on speed and coordination, so leave your slow schoolyard pace behind. Here’s a quick explainer on how you should approach your skips.

Once you have the basics of the jump rope down, use it in your training as a warm up or a stand in for the cardio routine you’ve found yourself skipping most often. Even though the rope is more engaging than logging miles on the treadmill, you should still keep yourself focused by doing more than just a set period of time or a fixed number of skips, so check out this countdown workout to get started.

Skip on both feet for 10 skips, then shift to your right foot for 10 skips, then your left for 10 skips. Go back to both feet for 9 skips, then right and left for 9 each. Keep dropping a rep until you hit zero.

Need a rope? Check out these options.

Survival and Cross Jump Rope Survival and Cross $10.00 WOD Nation Speed Jump Rope WOD Nation $17.97 Onnit High-Performance Speed Rope $34.95 RopeFit Heavy Jump Rope RopeFit $39.95 Crossrope Get Lean Jump Rope Set Crossrope $88.00

Jump Roping for HIIT

Once you’re really a rope pro, add a jump rope to high intensity interval training (HIIT), and you’re in for a hell of a workout. It’ll be quick, too—you won’t have to spend the hours on the treadmill you might have for otherwise similar results. Just don’t overdo it. Tackle a HIIT workout about once a week, especially if you’re adding onto a weight training program.

Check out this helpful video from Bloom to Fit to learn some new HIIT moves to add to your jump rope playbook. There’s way more to do than just boring skipping in place, so spice up your routines with these variations.

Here are four HIIT workouts that use a jump rope and body weight moves that will push your cardio to the next level. Skip as many times as possible using proper form in the allotted time. Repeat each circuit five times.

1. The Basic – Easy

  • Standard jumps – 20 seconds
  • Rest – 10 seconds
  • Right foot hops – 20 seconds
  • Rest – 10 seconds
  • Left foot hops – 20 seconds
  • Rest – 10 seconds
  • High knee jumps – 20 seconds
  • Rest – 10 seconds
  • Standard jumps – 20 seconds
  • Rest – 10 seconds
  • Rest one minute.

Total workout time: 17.5 minutes

2. The Jack and Squat – Medium

  • Jump rope jacks – 20 seconds
  • Rest – 10 seconds
  • Body weight squats – 20 seconds
  • Rest – 10 seconds
  • Side to side jumps – 20 seconds
  • Rest – 10 seconds
  • Alternating bodyweight lunges – 20 seconds
  • Rest – 10 seconds
  • Jump rope jack – 20 seconds
  • Rest – 10 seconds
  • Rest one minute.

Total workout time: 17.5 minutes

3. The Fighter – Hard

  • Boxer step – 30 seconds
  • Rest – 10 seconds
  • Off step jump – 30 seconds
  • Rest – 10 seconds
  • Criss cross jump – 30 seconds
  • Rest – 10 seconds
  • High knee jumps – 30 seconds
  • Rest – 10 seconds
  • Boxer step – 30 seconds
  • Rest – 10 seconds
  • Rest one minute.

Total workout time: 22 minutes

4. Skipmaggedon – Intense

  • Criss cross jump – 45 seconds
  • Rest – 15 seconds
  • Backwards jump – 45 seconds
  • Rest – 15 seconds
  • Alternate foot criss cross – 45 seconds
  • Rest – 15 seconds
  • Mummy kicks – 45 seconds
  • Rest – 15 seconds
  • Double under – 45 seconds
  • Rest- 15 seconds
  • Rest 2 minutes

Total workout time: 35 minutes

Brett Williams Brett Williams, an associate fitness editor at Men’s Health, is a former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

This Jump Rope Workout Will Make You Break a Sweat In Just 20 Minutes

Can’t muster the motivation to make it to the gym? Skip it! Literally. Skipping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn’t take long to reap major rewards from a jump rope workout. You can burn more than 200 calories in two 10-minute sessions each day (that’s 1,000 calories a week)!

Jump rope workouts are also a great way to fit in an effective cardio session when you’re on the go—just toss your jump rope in your carry-on. You’ll probably feel completely energized after jumping around, too. (Related: This Badass Trainer Shares Why Jumping Rope Is One of the Best Total-Body Workouts)

Try adding this jump rope workout as a cardio warm-up or as a compliment to your existing strength plan, or do it alone as a cardio workout. For best results, do the full workout three to five times a week. The plank and extension exercises will give your body time to recover between jumps while strengthening your core from all angles. (Related: How Janine Delaney Became the Jump Rope Queen Instagram Sensation at 49 Years Old)

So what are you waiting for? Following along to this time-based jump rope workout.

Double-Leg Jumps: 5 Minutes

  • Hop continuously at a steady pace.

Tip: Keep shoulder blades down and back, chest lifted, and land softly throughout this jump rope workout. Swing the rope with wrists, not arms.

Plank: 45 Seconds

  • Bring elbows directly under shoulders, nose directly over thumbs and feet shoulder-width apart.
  • Draw belly button up and in. Keep legs engaged the entire time. Take deep breaths. (Up Next: The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever)

Single-Leg Jumps: 2 Minutes

  • Jump continuously on one leg for 30 seconds. (Keep leg that is lifted in front of leg that is jumping.)
  • Switch to other leg for 30 seconds.
  • Repeat one more time, 30 seconds each leg.

Double-Leg Jumps: 2 Minutes

  • Hop continuously as fast as possible.

Tip: Make sure feet are not pounding on the ground throughout the entire jump rope workout and keep chest lifted. (Related: Affordable Home Gym Equipment to Complete Any At-Home Workout)

Opposite Arm/Leg Extensions: 45 Seconds

  • Come onto hands and knees with wrists directly under shoulders and knees under hips.
  • Extend left leg only up to hip height as you extend right arm up next to ear.
  • Return to center and switch sides.
  • Lift right leg up only to hip height as you lift left arm up next to ear.
  • Return to center and continue to alternate for 45 seconds.

Repeat the entire circuit one more time for a total of two rounds.

  • By Nora Tobin @noratobin

The Top 10 Benefits of Jumping Rope

2. Improves Your Coordination

Whether or not you pay attention to your brain, your brain always knows what your feet are doing. Jumping rope is great for coordination for this simple reason.

While jumping rope, you’re moving your feet up and down with a fast tapping motion so it’s great for sports where you’re constantly changing direction like basketball, boxing, soccer. Or any kind of sport that involves a lot of full-body coordination.

Jump rope looks simple enough, but the act of repeatedly rotating the rope around your body while jumping at precisely the right moment for the rope to clear your feet requires your whole body to be in-sync for a sustained period of time.

It takes practice to find your rhythm, but once you do it’s like unlocking your physical potential.

If you want the jump ropes we use in all our workout videos (which are the same ones we use every day to #dothething), check them out here.

3. Decrease Foot and Ankle Injuries

How many professional basketball and football players end their season (or careers) early because of a foot or ankle injury?

It’s a lot. In fact, about 25% of injuries in the NBA 2019 postseason were foot or ankle related.

Think of your body like a building, and your feet and ankles are the foundation. You can’t neglect them without risking the whole thing collapsing. If you make sure they are strong and healthy, nobody will knock you down easily.

When you are jumping rope, you’re strengthening the muscles, ligaments, and tendons around your foot and ankles making you less prone to injury.

NOTE: This is why many beginners complain to us about their feet hurting so bad. The reason is because your working all these new, cool muscles around your feet and ankles that you haven’t used regularly before.

The first time you use any muscle, it gets sore for the next couple of days.

If you’re new to jump rope and your feet hurt, keep going and use these techniques to warm up and avoid injury. Don’t worry about it, keep doing the thing, and eventually the soreness will decrease.

4. Improves Your Posture

We now live in a society where everyone, even we Jump Rope Dudes, spend most of the day hunched over the computer (and our awesome smartphones) doing stuff like work, school, and social media.

When you have this kind of slouching posture, your shoulders are caved in, your back is hunched, and this is just not good for your lower back and discs.

With proper jump rope form, you’re actually pulling your shoulder blades back and you’re aligning your spine. Which has the added benefit of making you look taller.

NOTE: Jump rope doesn’t actually make you taller, but by improving your posture, you’ll be standing up straighter, which makes you seem taller.

Good form isn’t just important while you exercise. Proper posture also improves digestion and blood flow to the brain.

5. Increase Your Bone Density

Dr. Daniel W. Barry, an assistant professor of medicine at the University of Colorado, at Denver, and a researcher who has studied the bones of the elderly and athletes says that the best exercise to improve bone density is simply just jumping up and down.

Which makes jump rope one of the best exercises for healthy bones.

Why is improved bone density a good thing?

Good question.

Consider again that your body is a building. If your feet and ankles are the foundation, your bones are the infrastructure, the beams and columns, keeping your skyscraper from becoming a pile of rubble.

Bone density is a marker of bone health and strong bones don’t break as easily.

The repetitive bouncing motion of jump rope benefits your bones in ways that lifting weights and other forms of cardio do not.

6. Helps You Recover From an Injury

Jump rope is an amazing exercise for recovering from an injury.

Brandon actually sprained his ankle really bad when he was playing college football and he was recommended to use jump rope to rebuild his strength and agility back up.

Dan experienced something similar after getting injured while trying to learn to backflip. Dan was getting treated by a physical therapist in Los Angeles who recommended jump rope for recovery.

When someone gets injured or hurt and they have physical trauma, jump rope is the most baseline exercise for recovering from injury.

The reason is that when you’re performing the exercise and jumping up and down while your body is properly aligned, you’re engaging your entire body.

Plus there’s the added benefit of jump rope being low impact so you’re minimizing your chance of re-injuring yourself.

7. Boosts Your Intelligence

Jump rope makes you smarter.

Huh? Say what?

We know that might sound crazy, but according to the Jump Rope Institute:

Jumping aides in the development of the left and right hemispheres of your brain, which further enhances spatial awareness, improves reading skills, increases memory, and makes you more mentally alert.

Jumping on the balls of your feet requires your body and mind to make more neural-muscular adjustments to imbalances you experience from continuous jumping.

As a result, jumping improves dynamic balance and coordination, reflexes, bone density, and muscular endurance.

Jump rope benefits boosts your intelligence because your brain is working overtime to constantly monitor your rhythm and full-body coordination.

8. More Than Just Cardio

We know that jumping with a thinner or speed rope is a great cardio workout. You can even do treadmill, running, or get on the bike for a cardio workout.

We also know, on the other end of the spectrum, that weight lifting is a great workout if you want to grow your muscle mass and get that lean, cut look that we always talk about here at Jump Rope Dudes.

BUT, the middle ground of all of this is using heavy jump ropes with intensity.

We use weighted ropes from Crossropes because it is more than some simple cardio workout where you just feel out of breath at the end of a routine.

When you use heavy jump ropes and you do some intense workouts (like the ones on our YouTube channel) that are very taxing, you’re not just getting a cardio workout, you’re getting a muscular workout as well. A total body workout, which means you’re killing two birds with one stone.

For any beginners, jump rope is an amazing way to get a really lean and shredded physique because it burns a ton of calories.

We’ve got a 7-day jump rope challenge setup to get you started.

9. Improve Heart Health

Cardio workouts are often popular because of how simple and straightforward they are. You just lace up your sneakers and step on a treadmill or walk out your door and start running.

But cardio workouts also have a positive impact on your heart, which is the primary organ of your cardiovascular system. Your heart literally puts the “cardio” in cardio workout.

While other common exercises like running and jogging can give your heart a good workout, jump rope is unique in that it’s more efficient AND has a lower risk of injury.

We actually did a side-by-side of running on a treadmill vs jump rope and jogging vs jump rope that you can checkout.

10. It’s FUN!!

Who said that getting fit had to be a boring chore?

Working out should get you the results you want AND be a whole lot of fun.

We love jump rope for all the reasons listed above and more. But the biggest reason we’ve personally been jumping rope for over 5 years and created a community of 1000s of jump rope fanatics is because it’s a blast!

Name one other workout that looks as cool as jumping rope. We dare you!

There are endless tricks to learn and you can do it anywhere.

Why does it matter if your workout is fun?

Because if you hate doing something, you won’t do it for long.

If your workout routine is boring or painful or doesn’t get you the results you’re looking for, you won’t stick with it.

Jump rope is fun, effective, and it fits into your schedule in just 10-20 minutes a day.

How do you get the benefits of jump rope?

You might be wondering what it takes to get all these benefits of jumping rope.

Well, it all starts with 5 minutes a day.

6 Reasons Why You Need to Make Jumping Rope Part of Your Workout Routine

It’s not just for kids — jumping rope is like getting an all-in-one stress-busting, strength-building, endurance-boosting, HIIT cardio machine that also fights against sports injuries, and it costs basically nothing. Jumping rope will do wonders for any workout, and there are tons of reasons why you need to incorporate it into your fitness plan!

Jumping rope isn’t just for the playground, the backyard, or the world of warm up exercises — here are six amazing reasons that it might be a big player the best workout routines out there.

  1. Building Strength

Jumping rope isn’t just a healthy way to lose weight. Being active and healthy is about overall fitness, and everyone knows that fitness and weight loss are two totally different things; simply losing weight isn’t essential for how to get fit!

The real advantage of jumping rope is that it’s also an easy exercise to take up for folks wondering how to get stronger. Just 30 minutes of jumping rope does wonders for building strength, and increasing overall muscle tone. Spending a half hour jumping rope is a warmup exercise and daily mini-workout in one, especially for the arms and legs — your quadriceps, deltoids, and hamstrings all get the benefits of jumping rope.

  1. HIIT Cardio

But it goes beyond developing muscle memory and muscle tone. In fact, just 15 minutes of high intensity exercise using the jump rope benefits your body overall. That’s because jumping rope is really effective as high intensity interval training (HIIT).

HIIT cardio — also known as high-intensity intermittent exercise — is proven to burn more calories to lose weight and to increase endurance in both the aerobic and anaerobic systems. At a brisk pace, steady jumping burns over 300 calories. In terms of burning calories through aerobic exercise, even just ten minutes of vigorous jumping can be equivalent to running an eight-minute mile.

  1. Full-Body Exercise for Beginners

Jumping rope constitutes simple training that newcomers to the gym can incorporate into designing their personal best workout routine for beginners. Good exercise form while jumping rope includes maintaining a taut posture, making it an ideal dynamic core exercise; you’ll get a good workout for your abs while jumping.

  1. Injury Prevention

It’s no mystery that jumping rope is going to do wonders for your legs. As well as improving foot coordination, jumping rope is a great strengthening exercise for those muscles in the ankle and foot areas that are highly susceptible to strain or injure, but tend to get overlooked.

That’s why many boxers and baseball, tennis, and football players include jumping rope in their workouts. They have to do a lot of pivoting, turning, and sharp movements as part of their sport, motions that put strain on the tissues in their feet and ankles. Jumping rope benefits those muscles and improves stamina while reducing risk of athletic injuries.

  1. Butt Enhancer

But the benefits of jumping rope aren’t limited to the ankles and leg joints. Don’t forget — your legs go all the way up! Spending some time with the jump rope is a surprisingly good butt workout. If you want to strengthen your quads, get a bigger butt, or find a good calves workout, then integrating a solid 15 minutes of jump rope into your workout routine will a long way. Jumping rope is also a great warm up exercise before more targeted butt and thigh exercises like squats.

  1. Brain Benefits

The physical benefits of jumping rope extend beyond your muscles. The repetitive nature of jumping — plus the fact that repeatedly jumping on the balls of your feet requires your brain to make many frequent adjustments in position and balance — improves overall spatial awareness, reflexes, and agility.

Throughout any exercise, your brain is doing a lot of background work. One of the positives of jumping rope is that combining dynamic circular and angular motions in a rhythm can have a really calming effect for your brain. Losing yourself in the jumping works out one aspect of the brain, and allows your mind to focus on other things more calmly. Adding 15-30 minutes of jumping rope into your daily or weekly workout routine might be one of the best exercises for lowering stress!

Benefits of jump roping

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