The jump rope isn’t just for the school yard. Athletes across all different sports train by jumping rope, and for good reason. Jumping rope strengthens your lower-body bones and muscles and increases dexterity in your feet, allowing you to move faster and be more agile on the field (or court or in the ring). You may not be a professional athlete, but everyone can definitely afford to steal a page out of the book of jump rope. Even if it’s just for fun or weight loss! After all, it’s an effective full-body workout that works wonders for toning, strengthening, and increasing fitness levels. Parade consulted Sid Baptista, Founder of PYNRS and Running Coach—no stranger to the training technique of jumping rope—all about the efficacy of jump rope as a workout, including the actual number of calories burned jumping rope. “Jumping rope, in my opinion, is the fastest and most efficient way to burn calories and get the heart rate up without putting tons of strain on your muscles or joints,” Baptista tells Parade. “Depending on the movements you’re doing, you can determine which parts of your body are working and how hard.” Baptista adds, “Even if you’re doing minimal movement, you’re actively jumping and keeping your heart rate high and breaking a sweat.” Keep reading for more information on jumping rope, including answers to the frequently asked questions: Is jumping rope good for you and how many calories do you burn while jumping rope?
Is Jumping Rope Good for You?
The most important part of choosing a workout, of course, is finding what works for you, specifically. But with so many athletes in different sports arenas incorporating jumping rope in their workouts—think boxing, football, basketball, soccer, and more—you may be wondering: Why is jumping rope such a good workout? FightCamp trainer Raquel “Rocky” Harris confirms that jumping rope is one of the best full-body workouts there is. “Jumping rope is a convenient workout that does not require a large space, making it perfect for indoor or outdoor training,” Harris explains. “The benefits [of jumping rope] are that it’s a full-body workout that targets your core and fires up your quads, glutes, and shoulders.” Jumping rope is also associated with a slew of health benefits as well. “Continuous training will improve your coordination, endurance, and bone density,” Harris adds. But the benefits of jumping rope skip deeper than just toning or improving coordination. It’s also an effective way to lose weight and reduce your risk of cardiovascular disease—amongst other things. In fact, a 2018 study published in the European Journal of Applied Physiology found that teen girls diagnosed with borderline high blood pressure who adhered to a 12-week jump rope routine reduced their risk for cardiovascular disease. The girls who jumped rope for 12 weeks also reported lower overall body fat, less body fat in the abdomen area, and a healthier pulse rate, which is associated with heart health. Like most other cardio-intensive workouts, jumping rope contributes to the release of endorphins—hormones that reduce your brain’s perception of pain and generally, make you happy. In fact, because of its relationship with releasing endorphins, exercise, in general, has been positively linked to reduced depression. Jumping rope can also help alleviate—or at least, reduce—stress.
How Many Calories Do You Burn Jumping Rope?
How many calories you burn during a workout depends on a few different factors—including intensity of the workout, age, sex, and even weight. Though how many calories you burn jumping rope can vary depending on personal factors, it’s an effective, full-body workout for most people. “Jumping rope can replace an intense cardio workout,” Harris says. “The average person can burn up to 300 calories in 15 minutes.”
How Long Should You Jump Rope for at One Time?
There are so many different ways to jump rope—and no, we’re not talking about different schoolyard skipping rope games. (Chants? Rhymes?) We’re talking about jumping rope straight for a certain amount of minutes versus HIIT workouts, etc. “I would recommend jump roping for up to 7 to 10 minutes for a workout,” Harris says. “If you are a beginner, you may start at 3 to 5 minutes, then work your way up to 7 to 10 minutes.” Of course, no matter your experience or fitness level, Harris says it’s important to take breaks. “Be sure to include breaks in between,” Harris advises. “For example: 30-second bounce, 30-second active rest and then repeat.” Baptista adds, “‘How long you should jump rope’ isn’t really the question because as I mentioned before, it’s pretty low impact cardio. The better question is more so ‘how long can you go’ when you first pick up a jumprope.” In fact, jumping rope straight for a long period of time isn’t always necessarily the way to go—especially if you’re just starting out. Jumping rope in intervals—like a HIIT workout—might just be the more effective workout. “It’s a common misconception that it is easy to maintain jumpingrope for a long period of; you need some endurance,” Baptista explains. “It’s best to start with intervals, maybe 30 seconds, break, one minute, break, until you’re able to hold it for longer.
Raquel “Rocky” Harris’ HIIT Workout with Jump Rope
Here is Harris’ 4-minute JR HIIT workout:
30 seconds: Jump Rope Bounce30 seconds: Squats15 seconds: Jump Rope Right Single Hop30 seconds: Jump Rope Bounce15 seconds: Jump Rope Left Single Hop30 seconds: Jump Rope Bounce30 seconds: Plank30 seconds: Jump Rope High Knees60 seconds: PlankRest and repeat for a challenge!
Sid Baptista’s HIIT Workout with Jump Rope
Baptista recommends working your way up, then trying this 30 to 40-minute HIIT workout:
1 minute: Boxer Skip1 minute: Push-ups30 Alternating Legs30 Squats1 minute: Boxer Skip1 minute: PlankAnd repeat!
Next up, the best at-home workouts you need to try ASAP.
