10 Benefits of Skipping Rope


There are so many fad workouts and diets out there, it’s stupid! The truth is, outside of eating healthy, staying in shape is pretty simple. And, simple works! I try to keep my regimen as simple and convenient as possible, which allows me to be consistent. Given how simple and convenient skipping rope is, and the countless other benefits, I incorporate it into my regimen at least 4 days per week.

For those of you who are new to skipping rope, or are considering adding it to your regimen, here is my list of the top 10 benefits associated with skipping rope.

1. Incredible Fat Burner

Simply put, jumping rope is one of the best ways to burn fat! At its core, burning fat is all about expending more energy than you take in. And, at a crazy 1300 calories per hour, jumping rope actually burns more calories than running. By depleting those calories, your body has no choice but to turn to burning your fat stores for energy.

Additionally, there are a huge number of combinations and variations you can create with a jump rope enabling you to mix-up your workout and avoid plateaus.

One of my favorite variations, and a monster fat burner, is jump rope HIIT (High Intensity Interval Training) workouts. For those unfamiliar with HIIT training, it’s essentially short, explosive bursts of movement, followed by brief periods of rest. One form of a HIIT workout, is Tabata, a variation I use a lot.

Give it a shot!

2. Improves Cardio

Like most athletes I know, cardio is one of my least favorite things to do in the gym. It can be boring, it’s exhausting, and unless you choose the right cardio, it can be ineffective. Therefore, I skip rope for my cardio workout. It’s fun, relatively easy, and packs a powerful cardio punch.

Cardio, or cardiovascular, exercise is defined by an increase in your heart rate. Believe it or not, the heart is actually a muscle and can be trained. A healthy heart is defined by, among other things, how much blood and oxygen it’s able to pump into your muscles. The more oxygen and blood, the better your physical performance. Skipping rope works out your lungs and improves your heart rate, ultimately strengthening your heart and allowing it to pump more blood and oxygen. It’s a great workout for someone looking to lower their blood pressure.

Whether you’re a beginner, or you’ve been skipping for years, I highly suggest looking into integrating a jump rope into your routine.

If you’re new and you need some help getting started, take a look at my cardio workout for beginners: Jump Rope Cardio Workout for Beginners

3. The Most Convenient Workout

When it comes to working out, convenience should always be a priority, otherwise it’s not likely to become a habit. Skipping rope is one of the most convenient workouts. It’s an easy piece of equipment to bring with you to the gym, keep in your purse or backpack, or bring with you when traveling. Additionally, finding a place to skip rope is always easy. At the office, in the living room, at the park, in the hotel gym, the list goes on.

Honestly, the jump rope is the reason why I’m able to be consistent with my cardio. I can literally roll out of bed in the morning, in my boxers, and hit the back porch for 15 minutes. It’s too convenient!

4. Improves Footwork

When you think of footwork, what comes to mind? For me, everything. If you’re doing anything other than sitting on the couch, chances are you’re relying on your footwork. It’s crucial for your balance and movement. The jump rope keeps my footwork on point, all the time. Seriously!

Skipping rope improves everything from your balance and coordination, to your agility. When skipping rope you’re required to balance on the balls of your feet, engage and synchronize both hands and both feet, and jump quickly, but with precision and timing. Give it a try! With some regularity, you’re guaranteed to see improvements to your footwork.

5. Builds Muscle

Jumping rope provides a full-body workout. It’s especially great for toning and developing the thighs and calves. It also works on the abs and arms, especially when using a weighted jump rope. Probably my favorite semi-weighted rope is the Muay Thai jump rope by TWINS. What I love about this rope is it’s not too heavy, allowing you to skip faster than many heavy ropes, and it also gives you a great shoulder workout.

Don’t rule this jump rope out for your strength training!

You can usually find this rope on Amazon, for $25 (see current price on Amazon)

6. Super Inexpensive

If you look at the cost of traditional cardio equipment like treadmills or stationary bikes, you’re talking about hundreds or even thousands of dollars. That paired with all the fad diets and workouts on the market today, it’s easy to find yourself spending way more than you need on fitness. The average “American spends $155 per month on their health and fitness, that’s $112,000 in their entire lifetime”!

That’s insane!

You can get a solid jump rope for under $30 bucks!

With all the benefits of skipping rope, and given how inexpensive jump ropes are, it’s a must-have for your gym bag. And, skipping rope requires nothing more than the rope itself. No need for an expensive gym membership.

Here’s my list of favorite jump ropes, all of them really solid: The Best Jump Ropes

7. Easy to Learn

Fitness tutorials are big business online, and a huge reason why is because working out has become so complex. With all the contradictory information online, and the endless variations to the same exercise, you almost need someone to coach you through it. That said, it doesn’t need to be so complicated! It shouldn’t be!

Even if it’s been a long time since you’ve skipped rope, or you’re totally new to it, I promise with some consistency you’ll pick it up quickly. And, I guarantee, skipping rope is extremely effective. There’s no question about that.

Whether you’re new, or you’ve been jumping for a while, I highly suggest looking at my guide on how to jump rope. There’s some tips for getting started and I cover all the basics of skipping rope. It’s worth a read. How to Jump Rope: And Everything Else You Need To Know

8. Low Impact on the Body

Contrary to what many people think, a jump rope used with proper technique is actually a great low-impact conditioning exercise. Jumping rope is done on the balls of your feet as opposed to your heels, reducing the risk of knee and hip injuries, a common problem amongst runners. Additionally, the little bit of impact it does have causes weight to be loaded onto your bones, helping to increase bone density.

Low-impact exercises are a great alternative, especially for beginners, older folks, anyone with joint or bone issues, and obese people. It’s important you choose the right type of workout for your body to prevent injury, and jumping rope is a great choice!

It’s always best to consult your doctor first, if you have any health issues or health concerns.

9. Detoxes the Body

While the kidneys and liver do majority of our body’s detoxification, a healthy sweat never hurts and it feels great too! Skipping rope is a great way to get a good sweat. And, remember to drink plenty of water in between jump rope sets. Surprisingly, increasing your body temperature without drinking enough water can actually impair your body’s detox system and retain more water and toxins.

Something I try to do, after completing my jump rope sets, is sit in the sauna for a good 10-15 minutes. Really ups your detox game.

10. Relieves Stress

For most of us, it’s so easy to get caught up in the stress and anxiety of our day-to-day. With work, school, family, friends, etc., it’s important to find healthy outlets for that stress. For me, one of the best ways to relieve stress is by throwing in my headphones and skipping rope for a good 20 minutes. It’s amazing how therapeutic it is to zone out for 20 minutes and focus on nothing but your steps and your breath.

Definitely a great way to alleviate stress, and a huge benefit!

There’s a ton of research out there too, speaking to the “benefits associated with aerobic exercises” like skipping rope. Studies have shown regular aerobic exercise helps to reduce stress and anxiety, improve sleep, and up your confidence. It starts almost immediately too. Within just five minutes, the endorphins produced by your body will have you feeling better! Your mind and body will thank you!

Additionally, what I find helps with longer jump rope sets (20-30 minutes) is putting in my headphones and listening to something inspirational! Or, 50 Cent’s “In Da Club”…one of the two.

Get After It!

Will Holmes

Former personal trainer and athlete, currently working full-time as a health and fitness writer. Getting in shape, losing weight, and eating better, isn't always easy. It helps to have a friend... that's me, I'm the friend! Sincerely, Your biggest fan

Recent Posts