Can I Jump Rope Everyday?


If you’ve been wondering if you should jump rope every day, this article is for you. I’ve been jumping rope for years, it’s the pillar of my conditioning. Should you be jumping rope every day though?

You can jump rope every day. However, how much you jump each day depends on your skill level, conditioning, and overall physical health. If you decide to jump rope every day, it’s important to start slowly and listen to your body to prevent injury.

So now you know, you can jump rope everyday. But, why should you? What’s the benefit of jumping rope every single day. And, how do you get started?

I’ve got you covered, keep reading…

7 Reasons Why You Should Jump Rope Everyday

1. It’s Easy

Jumping rope is probably one of the easiest exercises to pick up. Even if you’re out of shape and you’ve never worked out a day in your life. Think about it! You literally pick up a rope, swing it around your body, and jump over it.

Like anything, you can get fancy with it, but the basic act of jumping rope is very simple. It may take you a little practice, but I guarantee within your first couple tries you’ll get the hang of it. And, once you get it down and you see the benefits, you’ll want to jump rope everyday.

If you’re new to jumping rope I highly recommend looking at my step-by-step guide on how to get started.

How To Jump Rope

2. It’s Cheaper Than a Gym Membership

I bought my first jump rope for less than $20! Not $20 every month, not $20 every year, a one-time purchase of less than $20. That’s not to say you can’t spend more because there are definitely some nice jump ropes on the market, but even the nicest jump ropes out there won’t cost you more than $70.

With such a low cost to get started, and literally zero cost to upkeep, it’s a no-brainer whether you should incorporate it into your routine everyday.

3. It’s Low Impact

I can tell you, first-hand, not all exercises are good for your body. And, the last thing you want to do when trying to get in shape is injure yourself. One of the best things about jumping rope is how low-impact of an exercise it is. If it’s done right, that is.

Surprisingly, jumping rope is in fact lower-impact than running. Jumping rope is performed on the balls of your feet which helps prevent knee and hip injuries, an issue that runners commonly deal with.

For an even lower impact workout, consider picking up a jump rope mat. Jumping on a vinyl foam mat will provide additional protection for your knees and joints. I’ve also found I can jump rope for longer when jumping on a jump rope mat.

Bottom line…If you’re looking for an exercise to do everyday, pick something that’s easy on your body like a jump rope.

4. It Burns More Calories Than Most Cardio

Cardio, for many athletes and fitness-enthusiasts, is the bane of our existence. I do everything I can to avoid hopping on the treadmill and grinding it out for 30 minutes. And, to be honest, it’s not all that effective. That’s why I picked up a jump rope in the first place and it’s why I jump rope everyday.

Looking to maximize your workout and burn more calories? Grab yourself a heavy Muay Thai jump rope. The rope I use is 1.3 pounds, which doesn’t sound like much. It’s a killer workout though! The extra weight adds additional resistance which translates into more calories burned.

Jumping rope, on average, burns around 200 to 300 calories per 15-minute session. That’s 25% more calories than running! There are a few elements that determine how many calories you burn during each workout. Your weight, how many jumps you perform, and how long you jump for. Either way, it’s one of the most effective forms of cardio.

(See the end of this article for our jump rope calorie calculator)

5. It’s a Great Way to Reduce Stress

The stress from work, school, family, etc., can be incredibly debilitating if it’s not dealt with in a healthy way. Jumping rope is one of the best tools for doing that.

In just 5 minutes of jumping rope the endorphins produced will have you feeling less stressed and more energized. This is a huge reason why I jump rope everyday. There is a lot of research out there too, highlighting the benefits from aerobic exercises on both the mind and body.

6. You’ll Sleep Better

I’ve always had a tough time getting to sleep and staying asleep, that is until I started exercising regularly. Often, when I don’t make it to the gym during the day, I’ll jump rope when I get home. This has had a huge impact on my ability to get a good night’s rest.

There’s a lot of studies supporting this as well!

According to the Sleep Doctor, Dr. Michael Breus, exercise can contribute to more sound and restful sleep. Physical activity increases time spent in deep sleep, the most physically restorative sleep phase. Deep sleep helps to boost immune function, support cardiac health, and control stress and anxiety.

This is why I jump rope everyday!

7. You’ll Have Better Sex

This one may sound funny, but I swear by it! One of the key factors to a fun and healthy sex life is blood flow. And, one of the best ways to obtain healthy blood flow is through cardio. Jumping rope everyday is my tool for keeping my blood flow healthy and my sex life on point.

Jumping rope everyday, even for 5-10 minutes a day, is going to help you get your blood pumping and keep your significant other happy in the bedroom.

How Much Should You Jump Rope Each Day?

To determine how much you should be jumping rope each day, you’ll want to ask yourself two questions. “How fit am I?” and “What are my fitness goals?”. If you tailor these appropriately, you’ll have no problem jumping rope every day and you’ll be sure to see results fast.

How Fit Am I?

If it’s been years since you’ve worked out, you’re going to want to start off a little slower. The last thing you want to do is injure yourself. Injuring yourself is going to set you back, far more than a few extra minutes are going to advance your training. So, take things slow.

For someone that rarely works out and is out of shape, you’re going to want to start off around 5-10 minutes. And, don’t be too stubborn to break that into 2 or 3 sets. Additionally, if you have any pre-existing injuries or conditions, you’ll want to consult a doctor prior to incorporating a jump rope into your routine.

For someone who has been jumping rope for a while and is in pretty great shape, you can push it! Sometimes, I’ll do 30 minutes in a single day. It all depends on how fit you are.

Bottom line, listen to your body and do what feels right for you.

What Are My Fitness Goals?

The second question you’ll want to ask yourself is, “What are my fitness goals?”. This can range from wanting to shed a few pounds for your wedding or training for your next fight. This is totally subjective but will greatly influence how much time you’ll want to invest daily on jumping rope.

If you’re purely looking to lose weight, you’ll want to focus primarily on how many calories you’re burning. As I talk about later in this article, HIIT workouts are perfect for this. It’s one of the most efficient workout formats, great for those with limited time in their day.

For those training for a sporting event, whether that be a fight or a soccer match, chances are you’ll want to train for both cardio and endurance. This requires you to utilize explosive, high intensity sessions paired with lengthy, constant jump rope sessions.

Either way, jumping rope everyday is a great tool to achieve your fitness goals!

My Everyday Jump Rope (Get a Jump Rope You Love!)

Elite Surge 3.0 by EliteSRS

It’s true, jumping rope on a daily basis can do wonders for your body and mentality. It’s a lot easier said than done though…

The difficult part about jumping rope daily is holding yourself accountable, not allowing yourself to bail when you don’t feel like working out. Let’s be honest, exercising isn’t always “fun”.

The key, I’ve found, to keeping myself accountable and making sure I jump rope every day is getting myself a jump rope I enjoy using. There are some garbage ropes out there… jump ropes that constantly tangle, handles that crack, screws that come loose, etc.

Treat yo self! Your consistency depends on it!

One of my favorite jump ropes, and a rope I use on a regular basis, is the Surge 3.0 by EliteSRS. It’s fast, it’s smooth, and it’s super lightweight. It’s reasonably priced too, definitely won’t break the bank.

Will Jumping Rope Everyday Help Me Lose Weight?

The short answer is yes! By jumping rope everyday you’re guaranteed to drop inches from your waist (assuming your diet isn’t crap). That said, it’s important you tailor your workouts to your fitness goals. If you’re looking to lose weight, your best bet is to stick to a HIIT (High Intensity Interval Training) regimen.

HIIT is a type of workout that increases your heart rate through short bursts of intense activity, followed by short periods of rest or a low-exertion activity. It’s a much more efficient workout than Moderate-Intensity Continuous Training (MICT), the workout format many of us are used to. You’re able to burn calories faster, allowing you to workout for shorter periods of time. It’s a great jump rope regimen for those looking to burn some calories on their lunch break.

What is Jump Rope HIIT?

(insert high intensity exercise) – 30 seconds

(insert low exertion activity or rest) – 15 seconds

X (number of rounds)

Some Examples of High-Intensity Jump Rope Exercises:

  • High Knees
  • Double-unders
  • Cross-overs

Some Examples of Low-Exertion Exercises:

  • Single jumps
  • Alternating single leg
  • Shadow rope (jumping with no rope)

All of that said, there isn’t a jump rope workout on this planet that will allow you to lose weight if you’re not monitoring what you put in your body. The truth is, if you’re busting your ass everyday burning 1000 calories, but then turn around and eat an extra 1500 calories at home you’re not going to see any results. You need to stick to some form of diet to shed those extra pounds.

My favorite diet, and one of the easiest to commit to, is a form of dieting called intermittent fasting. It’s simple. You don’t start eating until after 10am and you stop eating by 6pm. This allows your body to ‘fast’ for 16 hours every day. There are variations to this diet, some stricter than others. I typically start eating at 10am and stop by 6pm.

This diet, paired with jumping rope everyday, is guaranteed to have you losing weight fast!

If you’re like me and want to track your calories burned, check out our jump rope calculator below.

Jump Rope Calories Calculator

Get After It, Family!

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

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