Strength & Conditioning

Discover 8 Jump Rope Exercise Benefits For Health & Fitness

jump rope exercise

When it comes to cardio exercise, a jump rope workout is a great way of increasing your heart rate helping you to achieve your weight loss goals.  

But there are many other health benefits associated with jump rope exercises.  

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In this article, we’ll go over all the benefits you can expect when incorporating jump rope training into your exercise routine.  

Jump Rope Exercise Benefits

Jump rope exercises, or skipping, is one of the easiest and most effective ways of getting into shape making it a great addition to your workout routine.  

Below are some of the benefits that you can enjoy by setting aside some time in your day for skipping.  

exercise rope skipping benefits

Improves Cardiovascular Health

Jumping rope is a high intensity physical activity that involves continuous rhythmic jumping.  

This gets your heart rate up and stimulates your cardiovascular system and improves your lung capacity.  

When this happens, your blood circulation improves along with your heart health.  

This in turn reduces the risk heart disease and other related conditions and lowers your resting heart rate, meaning it doesn’t have to work as hard to keep your blood pumping.   

Lowers Blood Pressure 

Regularly undertaking jump rope exercises can improve the health of blood vessels by increasing their flexibility and reducing inflammation. It also helps to boost the production of nitric oxide in the body.  

Increased levels of nitric oxide can help to relax and widen your blood vessels. 

When your arteries and blood vessel are healthier, this can allow for better blood flow which helps to contribute to lower blood pressure.  

Burns Calories

As it’s a full-body workout that engages multiple muscle groups, jumping rope is a very effective way of burning a huge number of calories when compared to other forms of cardio, including cycling and running. 

The number of calories you can expect to burn will depend on factors such as your current body weight and fitness level along with the training intensity and duration.  

Remember, the more you weigh the more energy you’ll need, meaning you’ll burn more calories when compared to someone with a lower body weight.  

Jump Rope HIIT Exercise Benefits

Another thing to consider is that by altering your skipping technique can further help to burn calories.  

For example, if you switch between moderate intensity to a high-intensity workout, this can increase the number of calories burned.

You could even incorporate high-intensity interval training within your fitness routine.  

Do this by adding in short rest periods between skipping at a fast and intense pace.  

For example, skipping as fast as possible for 30 seconds then resting for 15 seconds and continuing this for a specific number of sets.  

Increases Bone Density

As jumping rope is a weight-bearing exercise it can help to build strong bones.  

As you continually jump up and down on a hard surface, this essentially decompresses and compresses your bones helping them to grow stronger and improves your overall skeletal structure.  

The repetitive nature of jumping and landing creates a small amount of stress on your bones.

This mechanical stress triggers bone cells to become more active.  Over time, this can result in bone remodelling and therefore increased bone density. 

Improves Balance & Co-ordination

When you jump rope, you have to be able to coordinate your eyes, hands and feet with the timing of the rope rotating and going beneath your feet.  

Whilst doing this can be tricky to begin with, overtime this becomes easier leading to better balance and co-ordination.  

As you jump, your body needs to re-establish balance and stability each time you land on the ground.  

As skipping is done at a fast pace, this helps to improve body awareness as you make quick adjustments to land correctly.  

As your coordination and balance improves, you can progress to more advanced skipping techniques to keep your workouts varied and interesting.  

Full Body Workout

Jumping rope is a form of exercise that works your entire body.  

By activating all your major muscle groups as you skip offers a total body workout.  

What’s more, you can increase the muscle activation by using a weighted rope.  


Incorporating a weighted rope into your training would be considered a form of strength training.  

In doing so, you’ll place more resistance on the different muscle groups making the exercises more challenging, especially to the muscles of your arms, shoulders and upper back.   

Reduces Stress 

In general any physical activity, including jumping rope, helps to improve your wellbeing which in turn can lead to decreased stress and anxiety.  

This is because endorphins are released during exercise which is a natural mood boosting chemical produced in your brain.  

Conversely, cortisol levels are reduced.  

When cortisol levels remains high this can have a negative impact on things such as sleep, metabolism and your immune function.

What’s more, regularly engaging in skipping can help to improve the quality of your sleep which also helps to minimize the effects of stress.  

Increases Agility

Agility is your ability to change direction quickly and efficiently whilst being able to maintain balance and coordination.

Jumping rope involves various movements that require rapid changes in direction, footwork, and hand to eye coordination making it a great way of improving your agility. 

This makes skipping especially beneficial for certain athletes that play sports such as tennis, basketball, boxing and soccer, all of which require you to be able to change direction very quickly.  

Boxer Using Jump Rope Skipping

Different Jump Rope Techniques

Jumping rope is a great workout that can be done anywhere, anytime.

However, to get the most out of your jump rope workout, it’s important to use proper form and technique. 

In this section, we’ll cover some of the most common jump rope techniques that can keep your workouts varied and fun.  

Basic Skipping

Basic skipping, also known as the two-foot jump or regular jump, is the most straightforward jump rope technique.

Basic Skipping Exercise

It’s an excellent starting point for beginners and allows you to establish a rhythm and coordination before progressing to more advanced jump rope techniques.  

Stick to using light ropes with this technique so you can improve your form.  

High Knees Skipping

High knee skipping is a variation of jump rope exercise that involves lifting your knees higher than you would when compared to basic skipping. 

High Knees Skipping

It’s a more dynamic and challenging form of skipping that targets your lower body muscles, increases the intensity of the workout, and improves coordination and balance. 

Double Under Skipping

Double under skipping is a much more advanced jump rope technique that involves passing the rope under your feet twice for every single jump.

Double Under Skipping Exercise

It requires precise timing, a lot of coordination, and quick wrist movements to achieve two rotations of the rope with each jump.

Crossover Skipping

Crossover skipping, also known as cross jump or criss-cross skipping, is a more challenging technique that involves crossing your arms in front of your body as you jump.

Crossover Skipping Using Jump Rope

This adds a fun and visually impressive element to your jump rope routine, but it does require good coordination and timing to execute it properly.  

Side To Side Skipping

Side-to-side skipping, also known as side swing jumps, is a jump rope technique that involves jumping laterally from side to side and clearing the rope with each jump.  

It’s a fun way of engaging the muscles of your legs, including the inner and outer thighs, and challenges both your coordination and balance.


Can Jumping Rope Burn Belly Fat?

Yes, jumping rope can contribute to burning belly fat.  

That being said, it has to combined with a balanced diet and a well-balanced workout routine.  

It’s important to remember that you can’t spot reduce subcutaneous body fat and where you lose it first varies from person to person.  

Yes, jumping rope can contribute to burning belly fat.  

That being said, it has to combined with a balanced diet and a well-balanced workout routine.  

It’s important to remember that you can’t spot reduce subcutaneous body fat and where you lose it first varies from person to person.  

Is Jump Rope Better Than Running?

Whether jumping rope is better than running would depend on various factors, including your individual preference, fitness goals, and physical abilities.

Both jump rope and running are effective forms of cardiovascular exercise that offer numerous health benefits. 

Is Jump Rope A Full Body Workout

Yes, jump rope is a full-body workout that engages multiple muscle groups and provides a comprehensive cardiovascular exercise.

When you jump rope, various muscles in your upper body, abdominal muscles, and lower body are actively involved to perform the exercise.

Can I Jump Rope Every Day

Jumping rope every day can be a part of a well-rounded exercise routine, but it’s important to approach it with balance and listen to your body. 
Whether or not you should perform jump rope exercises every day depends on several factors, including your fitness level, overall health, and the intensity of your workouts.  
If you’re very new to workout out, it’s a good idea to start gradually and aim for 3 times per week.  

As you strength, fitness, agility and coordination improve you can look to add in additional jump rope workouts to your week.  

Scientific Studies and Research on Jump Rope Benefits

Jump rope exercises have been studied extensively in the scientific community, with many studies highlighting the numerous benefits of this simple yet effective form of exercise. 

Bone Density When Skipping

The International Journal of Sports Physiology and Performance published a study that found regular jump rope training can improve cardiovascular fitness, muscular endurance, and body composition in young participants. 

Another study published in the New York City Department of Health and Mental Hygiene found that jump rope exercise can have a positive impact on bone mineral density (BMD) in young participants. 

The study compared traditional jump rope exercises with freestyle rope skipping and found that the latter led to more improvements in muscular strength and flexibility, as well as an increase in BMD.

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Furthermore, a literature review found that long-term rope skipping can prevent a variety of diseases, including physical and mental health conditions.

This review also reported that jump rope exercises can improve coordination, balance, and agility while reducing the risk of lower-leg injuries.

Overall, the scientific research on jump rope exercises highlights the numerous benefits of this simple and accessible form of exercise.  


Regular jump rope training can improve cardiovascular fitness, muscular endurance, body composition, BMD, coordination, balance, and agility whilst reducing the risk of various diseases and injuries making it a good reason to incorporate regular jump roping into your week.  

Improved heart rate with Jump Rope

It’s a versatile exercise that can be easily modified to suit different fitness levels and goals.

Whether you’re a beginner or an advanced fitness enthusiast, jump rope can be a valuable addition to your workout routine.

As with any exercise, proper form and technique are essential to minimize the risk of injury and maximize the benefits. 

Before starting with any new form of exercise it’s a good idea to seek advice from a certified personal trainer.  

If you’re new to jump rope or have any health concerns, consider starting with basic techniques and gradually progressing to more challenging variations and always remember to warm up! 

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