Jump rope training is one of the best kept secrets in fitness right now.
Even though the popularity of jump rope has grown over the past few years, many are still unaware of the numerous jump rope benefits available.
It’s great for all fitness and ability levels. It fits in with all workout goals – fat loss, endurance, strength, or performance. And it gets the job done, anywhere.
In this post, we’re going to dissect the benefits of jumping rope and show you why we (and many others) believe the jump rope should be a staple in your routine.
Quick Jump Rope Benefits
The jump rope is a versatile and convenient tool. Here’s a quick snapshot of some of the benefits of jumping we’ll be covering in this post.
- Increased calorie burning: Research has shown that jumping rope can help you burn over 1,000 calories per hour.
- Increased muscle engagement: With weighted jump ropes, you engage more muscle groups with every workout, leading to better results.
- Improved cardio: jumping rope can raise your heart rate two to three times faster than other exercises and offer the same aerobic building benefits as running with less impact on the joints.
- Improved mental sharpness: jumping rope helps with the development of the left and right hemispheres of your brain, which enhances spatial awareness, improves reading skills, increases memory and makes you more mentally alert.
- It’s fun: jumping rope is a fun way to achieve your fitness goals. It’s fun to work on new skills, like double unders and criss crosses. It’s fun to be able to take it on the road and do your workouts anywhere. It’s fun to share with a partner.
Let’s expand a little bit on each of the benefits (and explore a few more).
Benefit 1: High Calorie Burning
We’ve covered jump rope fat loss in depth in other posts.
We’ve seen it over and over again through the jump rope fitness challenges we host inside our jump rope community.
In fact, one of our community members Chad lost 8 pounds in 30 days with our challenge.
Research has shown that jumping rope can help you burn over 1,000 calories per hour. Specifically:
“This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump.Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.”
When compared to other activities, jumping rope is one of the most efficient forms of exercise you can do when it comes to calorie burning.
Benefit 2: Improved Mental Sharpness
How many training tools can you say make you smarter?
According to the Jump Rope Institute, jumprope helps with 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.
As described in this article from BrainHQ, the best exercise for the brain involves a combination of timing, rhythm, coordination, and mental strategy.
When you’re jumping rope, you’re combining timing and rhythm while having to make quick calculations to ensure your brain is recognizing the rope’s distance, speed, direction, and position relative to your body to ensure the rotations keep going. This combination of physical and mental activity has a greater effect on cognitive function.
Benefit 3: Great For Aerobic Exercise
Boxers and martial artists have long used the jump rope to build the aerobic capacity needed for long-lasting battles in the ring.
But they’re not the only ones who can benefit from this workout.The jump rope is a great tool for building cardio and endurance, no matter what your current fitness level is.
Check out Dane’sha’s post in our community about what she’s been able to accomplish over the course of her jump rope journey -
Many of the jumpers in our community have also completely replaced running with jumping rope because it offers the same aerobic building benefits with less impact on the joints.
Benefit 4 - It's Fun
The fun factor is crucial when it comes to finding a sustainable workout routine.
We all know that when it comes to exercise, consistency is everything. You need to be able to stick with your routine over the long-haul if you want to see lasting results.
But in order to be consistent with something, you have to actually enjoy doing it.
While everyone has a different outlook on what’s fun, we think the jump rope offers a fun workout for a few different reasons.
A. It gives you the freedom to take your workouts on the go and break free from the gym. No more staring at walls or screens.
Bonus: with our free jump rope workout app, you can get easy-to-follow jump rope workouts with you wherever you go.
B. It gives you the ability to learn new skills. Unlike running, jumping rope allows you to learn and progress with new skills like criss-crosses, double unders, and side swings. Each exercise is a new adventure and something you can add to your repertoire of skills.
C. It gives you the ability to compete both with yourself and with other jumpers. You can challenge yourself with one of our app workouts or tackle a workout with a partner (like this).
D. It gives you endless versatility. There are hundreds of ways you can structure a jump rope workout to get lean, strong, and fit at your own pace. If you want to get a taste of what that looks like, try one of our fun fitness challenges in our app.
Firas, one of our jump rope fitness community members, said:
“I've always hated the cardio warm-up part of working out whether it was on a treadmill or elliptical machine as they're boring for me. What I love about the jump rope is that it's challenging and forces me to be more mindful of what I'm doing. This way it's both a warm-up for my body and my mind that helps me go into my workouts with more focus.”
Those are your basic jump rope benefits that most people already know. But that’s just the beginning. Let’s dig deeper.
What Our Community Had To Say
We wanted to get into the trenches and talk to actual jumpers to find out what benefits really matter to them. So we’ve polled over 80,000 jumpers in our Crossrope jump rope fitness community and asked them what jump rope benefits are most important to them.
Here were some of our favorite responses:
If you'd like to read all of the responses, check out the full post here.
But what about weighted jump ropes?
Benefits Of Weighted Jump Ropes
If you’ve never tried a weighted jump rope, let me tell you a quick story.
Back in 2015, the Crossrope team exhibited at the Arnold Classic tradeshow where over 200,000 fitness enthusiasts
We had a small booth but made room for a place to jump. To generate some buzz, we started running a 60 second 1 LB rope challenge where we challenged people to try to complete as many jumps as they can in one minute.
1 LB? Sounds easy. Until you try it.
We had hundreds of people of different ages and fitness levels stop by to give the challenge a try and after 60 seconds they all had their hands on their knees and completely out of breath. They didn’t expect it to be that tough.
It’s no surprise Men’s Health said the following:
We’ve talked about the advantage of weighted jump ropes in the past, but here are some of the key benefits of heavy jump rope training:
1. Greater Muscle Engagement
With heavy jump ropes, you engage more muscle groups on every rotation. Here’s the difference between the use of light and heavy ropes:
The heavier the rope, the greater the resistance. And the greater resistance, the greater the muscle engagement.
That means with weighted ropes you can work on your core strength, upper body strength, grip strength, and much more in the same workout.
2. Easier to Learn
Learning how to jump rope can be frustrating if you’re using a cheap, plastic rope. That’s because there’s very little feedback from the rope which makes it difficult to know when to time your jumps.
A slightly heavy rope – like our 1/2 LB Jump Rope from our popular Get Lean Set – slows down your rotation and offers just enough feedback to help you get the feel you need for the rope to time your jumps better.
If you’re not naturally co-ordinated, this is a game-changer.
We’ve often seen new jumpers go from struggling to get two jumps in a row with an average jump rope to stringing 50 jumps in a row with a heavier rope.
“For the first time ever I was able to consecutively jump for 50 jumps without missing a step!!!!”- Jennifer Q
3: All Other Benefits Are Amplified
Each of the jump rope benefits outlined in our first section is amplified when you start using heavy ropes.
The calorie burning is more substantial because more muscle groups are engaged. The mental component is heightened because of the increased level of fatigue. The aerobic conditioning effects are greater, as are the new elements of strength and power. The versatility is enhanced because now you have a variety of rope weights to work with. And yes - it’s way more fun when you’ve got more ropes to work with.
And speaking of having more ropes to work with ...
Benefits of Interchangeable Jump Ropes
The best benefits of jumping rope come from being able to utilize a combination of light and heavy jump ropes in your workouts.
Think about how you use other training tools, like dumbbells. You don’t just train with a single set of weights. You have different weights that you mix and match depending on what you’re trying to achieve.
The same goes with jump ropes.
Lighter ropes are great for getting lean and improving endurance. Heavier ropes are great for building strength and power. Together, the combination gives you the ability to get a complete, full-body workout wherever you go.
We designed the Crossrope Fitness System to give you this type of workout. Clip in different weights of ropes and follow along as our app guides you through fun workouts and challenges.
Quick Jump Rope Benefits Summary
We hope you found this post helpful. Whether you’re looking to add something fresh to your routine or for a workout you can do anywhere, the jump rope is a great solution.
Like we said, it’s the best kept secret in fitness.
We’d love to hear from you. What jump rope benefit resonates the most with you? Leave your response in the comments below.