How Long Should You Jump Rope? – The Sweet Spot


I’m often asked what the ideal length of time to jump rope is. It’s a tough question because there’s not a one size fits all answer. To determine how long you should jump rope depends on a few different factors.

To determine how long you should jump rope depends on 4 different factors. How much experience you have, what your fitness goals are, if you have any preexisting injuries, and what surface you’re jumping on. It’s usually best to start with a shorter session and work up from there.

The ideal length of your jump rope workouts will vary depending on these items. To help you get a better idea of what the best duration is for you, I’ve elaborated on each of these factors below.

I’ve also included some additional tips for you and a link to our Jump Rope Calories Calculator to help you track your workouts.

1. How much experience you have

The first, and in my opinion most important factor to consider, is how much experience you have with jumping rope.

If you’re newer to jumping rope you likely won’t have the best form. If this is the case, it’s a lot easier to injure yourself. It’s also likely you’re going to experience fatigue a lot quicker than someone who is more experienced.

If this sounds like you, I’d highly recommend taking a look at the following article with some tips on How To Jump Rope.

If you’re more experienced, see #2…

How long should you jump rope for a beginner?

For a beginner, it’s usually best to start out with a shorter jump rope routine and ease your way into more lengthy routines. A good place to start is 3-5 minutes. See how your body feels and make adjustments from there.

The main focus when jumping rope for your first time is to not injure yourself. By taking it slow, you’ll allow your body to adjust to the new movement and mechanics of the exercise.

You should be able to tell pretty quickly how your body is adjusting and if you have the energy to jump rope longer.

Check out Jump Rope Workout for Beginners for some ideas on how to structure your first few workouts.

2. Your fitness goals

The second thing you’ll want to consider when determining how long you should jump rope for is your fitness goals. What is it you’re looking to accomplish?

For example, are you looking to burn fat and lose weight? Are you looking for a warm-up? Or, are you looking to build muscle?

Your answer to this question should give you a good idea of how long you should jump rope for.

How long should you jump rope to lose weight?

Regardless of how long you jump rope for, if your calorie intake exceeds your calorie output you won’t lose weight. Consuming less calories than you burn is what’s required for weight loss. This is referred to as a calorie deficit.

To better answer this question, you’ll need to factor in your recommended calorie intake. Here is an example of how to calculate it.

To lose 1 lb per week, you would need to either eat 500 fewer calories or burn 500 calories (3,500 calories in 1 lb). To burn 500 calories you’d need to jump rope for about 30 minutes.

It’s important to mention, the amount of time it takes you to burn 500 calories depends on your weight. I weigh about 180 lbs, so for me it takes about 30 minutes, jumping at a moderate pace.

For someone heavier, it would take less time. And, alternatively, for someone lighter it would require more time.

If you’re curious how many calories you’re burning when you jump rope, check out our Jump Rope Calories Calculator.

3. Preexisting injuries

Another important factor to consider when determining how long you should jump rope is whether you have any preexisting injuries.

This is a big one for me!

I’m all about sustainability when it comes to working out. It’s always best to err on the side of playing it safe, especially if you run the risk of injuring yourself or making a current injury worse.

While jumping rope is a low-impact exercise, if you’re dealing with an existing injury, especially one related to your knees, ankles or joints, it’s best to consult a doctor before jumping rope at all.

That said, there are so many wonderful benefits associated with jumping rope. Assuming your doctor gives you the green light, I highly suggest incorporating it into your workouts.

4. The surface you’re jumping on

The last think you want to consider, when planning how long you should jump rope, is the surface you’re jumping on.

It’s best to avoid harder surfaces when jumping rope. Jumping on concrete or asphalt can be tough on your joints, preventing you from jumping rope longer. It’s usually best to find surfaces that can absorb some of the impact, like a vinyl floor or a jump rope mat.

It’s not the end of the world if you can’t find a nice piece of cushioned floor to jump on. I jump on concrete all the time. However, it’s definitely helpful if you want to jump rope longer.

Again, do what feels right for you. If you’re experiencing any pain or discomfort, stop and talk to a doctor…

Should you jump rope everyday?

This is another questions I get asked a lot. Should I jump rope everyday?

Similar to how much you should jump rope, the answer to this question depends on a couple different factors.

Deciding whether you should jump rope everyday depends on 2 things. The first thing you should consider is your conditioning and overall physical health. The second thing you should consider is your fitness objectives.

Your answers to these questions will make it pretty clear whether or not you should jump rope everyday.

Your conditioning and overall physical health

The first, and most important thing to consider, is the level of your conditioning and overall physical health.

Your conditioning will determine how realistic jumping rope everyday is for you. Depending on how long you jump rope for, jumping everyday can be fairly taxing on your body. If you’re conditioning isn’t up to par, it’s likely you won’t be able to do it 7 days per week.

With that said, it doesn’t mean you can’t start slow and work your way up to longer jump rope sessions. If you’re only jumping for a few minutes each day, then of course, you can do it everyday.

However, if you’re like me and you’re jumping for 20-30 minutes each time, it’s going to require a fair amount of conditioning to sustain everyday.

It’s also important to take into account your overall physical health.

Your weight, age, and any health conditions (especially heart-related) will determine how safe it is for you to jump rope everyday. For someone who is extremely obese, for many senior citizens, and for anyone with heart-related health issues, it’s likely not going to be safe to jump rope everyday.

That isn’t something you’d want to assess on your own though. Make time to talk to a doctor before embarking on a daily jump rope challenge.

Take a look at our more in depth article on Jumping Rope Everyday.

Your fitness objectives

Another thing to take into consideration when deciding whether you should jump rope everyday is what you hope to get out of it.

Jumping rope is a cardiovascular exercise, it taxes the heart and lungs and causes you to burn a huge amount of calories. While this is great for some people (anyone looking to lose weight), it may not be ideal for someone looking to bulk up or put on a bunch of muscle.

For those of you looking to lose weight, burn fat, burn calories, etc., etc… jumping rope everyday is a very complementary exercise to those goals.

For anyone looking to put on a lot of muscle mass, it’s probably wise to consider jumping rope every other day, or maybe only jumping rope for 5-10 minutes as a warm up.

The reason I say that is because extensive cardio isn’t necessarily conducive to putting on a lot of muscle mass, or retaining lean muscle mass.

With all of that said, jumping rope frequently can do amazing things for your body and your health. If you’re still on the fence, best thing you can do is pick up a jump rope and give it a shot!

Good luck, famo!

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