If you’re considering adding a jump rope to your fitness routine, but want to make sure the benefits of jumping rope will help you reach your fitness goals, we’re here to help. 

From burning calories to working your core to increasing agility for sports, below you’ll discover the benefits of using a jump rope and the science behind how these benefits work.  

The benefits of jump rope include:

• Weight loss
• Improved heart health
• Stronger bones
• Enhanced agility 
• Better coordination
• Improved cognitive function

Now that you know the main benefits of jumping rope, let’s explore each one in more detail.  

Weight Loss

 

One of the most popular benefits of jumping rope is weight loss. In fact, the calories burned jumping rope can average up to 1600 calories an hour which is 25% more calories per minute than running!  This allows you to create a calorie deficit along with the right nutrition breakdown to lose weight faster and decrease your BMI. Jump roping alone does not lead to weight loss, but it can be a fun way to get in your cardio and burn extra calories.

Improved Heart Health

Improving your cardiovascular health is another great benefit of jumping rope.  By lowering your blood pressure, decreasing your heart rate, and lowering your triglyceride levels, you lower your risk for cardiovascular diseases and your risk of having a heart attack.

Stronger Bones

 

Another unique jumping rope benefit is that jumping rope boosts your bone density which makes stronger bones. As a matter of fact, the Korean Society for Bone and Mineral Research now recommends jumping rope for 10 minutes a day to boost your bone density to reduce your risk of both osteomalacia and osteoporosis.

Enhanced Agility

 

Additional jump rope benefits include enhanced agility.  Jumping rope increases your leg muscle power which increases your agility.  This is useful for sports where you need to change direction quickly like football, hockey, and volleyball. 

Better Coordination

In addition to enhanced agility, jumping rope benefits and improves your coordination. Jumping rope requires your eyes, feet, hands, arms, and legs to work together to improve your coordination and helps with sports like basketball and soccer.  If you really want to “up your game” add an agility ladder to your routine for a major challenge.

Improved Cognitive Function

One of the most surprising jump rope benefits is the improvement of cognitive function.  Learning new motor patterns through jumping rope improves the nervous system communication between your brain, wrists and lower leg muscles to improve your overall cognitive function.  

Now that you’ve learned about the benefits of jumping rope, “skip on over” and check out our selection of fitness, agility and speed jump ropes and find the one that works best for your needs.

Resources:

Watson, S. (2020, December 19). Will Exercise Really Lower Triglycerides? WebMD. https://www.webmd.com/cholesterol-management/guide/move

Sung, K. D., Pekas, E. J., Scott, S. D., Son, W. M., & Park, S. Y. (2019). The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension. European journal of applied physiology, 119(2), 577–585. https://doi.org/10.1007/s00421-018-4051-4

Tomporowski P. D. (2003). Effects of acute bouts of exercise on cognition. Acta psychologica, 112(3), 297–324. https://doi.org/10.1016/s0001-6918(02)00134-8

Skipping Rope as Sports Training is Recognized by Everyone. BRSA Informational.   https://www.brsa.org.uk/skipping-rope-as-sports-training/

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