Table of ContentsView AllTable of ContentsWays of Jumping RopeHealth BenefitsCalories BurnedOther Ways to Lose WeightAdding to Your RoutineTimeline to Benefits
Table of ContentsView All
View All
Table of Contents
Ways of Jumping Rope
Health Benefits
Calories Burned
Other Ways to Lose Weight
Adding to Your Routine
Timeline to Benefits
Jumping rope is a basic form of movement that can benefit people of all ages. While you likely know it as a childhood playground game, jumping rope offers adults an easy, convenient, and practical way to stay fit.
The basics of jumping rope are easy to learn. You can progress to more intense and creative options as you get better. However, even in its simplest form, jumping rope is an ideal form of exercise as either a warm-up or a stand-alone workout. Its benefits can range from improved heart health to sustained weight loss.
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What Are All the Ways to Jump Rope?
You can enjoy all the benefits of jumping rope with the standard moves you used as a child. However, there are many other ways to enjoy jumping rope. Here are some different ways to jump rope that range from beginner to more advanced techniques from professional jumpers:
The Health Benefits of Jumping Rope
Jumping rope engages all your major muscle groups, making it a productive total body exercise. It can be used to warm up before any activity. It can also be used as a stand-alone workout since it incorporates both cardiovascular exercise andresistance training.
Here are some health benefits of jumping rope:
Improved Cardiovascular Fitness
Jumping rope is an excellent way to achieve improved cardiovascular fitness, which can reduce your risk ofcardiovascular diseaseslikehypertension(high blood pressure). Like other forms ofaerobic exercise, jumping rope increases your heart rate.
Research indicates that jumping rope can improve yourVO2 max. This is the measure of the minimum amount of oxygen you can use during exercise. The higher your VO2 max, the bettercardiovascular enduranceyou have. In one study, the group who jumped rope twice per day for 12 weeks improved their VO2 max and functional movement compared with those who did not include jumping rope in their fitness routine.
Other research shows that jumping rope can be beneficial for people at risk for cardiovascular disease. In one study, a group of teen girls withprehypertension(borderline high blood pressure) who followed a 12-week jump rope regimen reduced their cardiovascular disease risk factors at the end of 12 weeks. These improvements involved lowering overall body fat, reducing abdominal fat, and achieving a betterpulse.
Calorie Burning and Weight Loss
As jumping rope increases yourheart rate, it also burnscalories. Jumping rope works your upper body, lower body, and core because of the resistance. In one study, adolescent girls reduced visceral fat and improved overall body composition after participating in a 12-week jump rope regimen.
Research indicates that jumping rope can help you burn more calories than many other types of activities because it involves your upper body, lower body, and core. Jumping rope for five minutes burns more calories than walking on a treadmill for the same amount of time.Jumping rope also burns more calories than walking, jogging, swimming, bicycling, and tennis.
Strengthens Muscles
Jumping rope involves full-body strengthening. The process of jumping rope requires you to engage your calves, quads, and hamstrings. It strengthens the muscles of your feet, ankles, and knees, lending active stability to the joints of your legs.
Builds Stronger Bones
By participating in an activity like jumping rope, you are exposing your bones, tendons,ligaments, and muscles to a stressor to which they can positively adapt. Your body’s response can help delay age-related loss of bone density and muscle mass. In one study, a group of women aged 25 to 50 saw improvements in hip bone mineral density after performing jumping exercises just 10 times, twice a day, over 16 weeks.
Improved Coordination and Balance
Research indicates that jumping rope is an effective and practical way to improve athletic conditioning, balance, and coordination. The nature of jumping rope naturally involves the coordination and synchronization of upper and lower body movements. As you jump, you must maintain gross motor coordination to coordinate your arms, legs, and torso movements when your whole body is in motion.
In addition, jumping rope forces you to practice stability to prevent unsuitable displacement of your center of gravity to avoid injuries. This occurs as you reestablish your balance with each skip.
Bone Health and Density
Jumping rope stresses your bones in a way that can improve bone health andbone density(a measure of the amount of minerals, mostly calcium and phosphorus, in a certain volume of bone). Bones that contain more minerals are denser and less likely to fracture.
Since your bone is tissue, it can improve over time in response to forces placed on it. When you jump rope or perform other load-bearing activities, your bones become denser and less likely to fracture in reaction to the impact or stress of landing after a jump.
Time Efficiency and Convenience
To jump rope, all you need is a lightweight rope and an even, flat surface to start. It is one of the few exercises that is travel-friendly. You can do it virtually anywhere. A jump rope is lightweight and easy to carry, making it a perfect fitness accessory for traveling or taking to work.
Once you start, jumping rope is an efficient way to burn calories. Just 10 minutes of jumping rope can burn 100 calories, depending on your weight and intensity. Jumping rope for 10 minutes is equivalent to running an eight-minute mile.
How Many Calories Does Jumping Rope Burn?
Is Jumping Rope Enough to Lose Weight? What Else Should You Do?
While jumping rope can help you lose weight, it may not be adequate to maintain long-term weight loss. While weight loss is possible, achieving durable, long-term weight loss requires a more complex plan. Research indicates that biological, behavioral, and environmental factors can make it challenging to lose weight and avoid regain.
Healthy weight loss includes the following:
Calorie Deficit and Weight Loss
How to Add Jumping Rope to Your Workout Routine
There are many ways to add jumping rope to your workout routine. Based on your level of fitness and workout goals, consider adding jumping rope in the following ways:
Choosing the Right Rope
Physical fitness experts advise choosing a jump rope that is easy to adjust and uses ball bearings to connect the rope and the handle. Ropes with bearings can last longer than ropes that simply have the end knotted in the handle.
Use these guidelines when determining which size jump rope you should use:
Proper Technique and Form
Proper jump rope technique and form can help you achieve the best result. Start with the proper length of the jump rope. An appropriate jump rope measurement should be long enough so that the handles come to your shoulders when you pull up the ends of the rope. However, as you become more experienced, you can change ropes so the handles reach your chest and then your rib cage.
The proper position for jumping rope involves the following steps:
To properly hold your jump rope, use the following technique:
Gradual Progression and Variation
As you gain experience, you can add variations and more complex moves. Learning new moves can keep your workouts interesting and work different parts of your body. You can find a wide range of video tutorials online to learn the moves that can build the muscles you desire.
Safety Precautions
The amount of open space in your jumping area should include:
How Long Do You Need to Jump Rope to Enjoy the Benefits?
The American College of Sports Medicine (ACSM) highly recommends jumping rope as a healthy form of aerobic exercise. To increase heart and lung health, the ACSM advises participating in this type of exercise three to five times a week for periods of 12 to 20 minutes at a time.
Summary
Jumping rope is a great warm-up or stand-alone workout. It is easy to learn, requires little equipment, and can be done almost anywhere. While often considered a childhood activity, jumping rope can provide many health benefits to people of all ages.
Jumping rope helps to improve your cardiovascular health and muscle strength. It can also help build bone density and promote weight loss. After you choose the right type and size rope, jumping rope can involve movements that range from easy to complex, based on your ability and fitness goals. While jumping rope is a skill you likely learned as a child, it’s always wise to consult your healthcare provider before starting any new exercise activity.
18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Elite Jumps.10 advanced jump rope tehniques for your workout.Piedmont Healthcare.4 reasons you should jump rope for exercise.Trecroci A, Cavaggioni L, Caccia R, Alberti G.Jump rope training: balance and motor coordination in preadolescent soccer players.J Sports Sci Med. 2015 Nov 24;14(4):792-8.Kirthika SV, Lakshmanan R, Padmanabhan K, Sudhakar S, Selvam PS.The effect of skipping rope exercise on physical and cardiovascular fitness among collegiate males.Research Journal of Pharmacy and Technology. 2019;12(10):4831.doi:10.5958/0974-360x.2019.00836.9Sung, KD., Pekas, E.J., Scott, S.D.et al.The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension.Eur J Appl Physiol. 2019:119:577–585. doi:10.1007/s00421-018-4051-4Kim J, Son WM, Headid Iii RJ, Pekas EJ, Noble JM, Park SY.The effects of a 12-week jump rope exercise program on body composition, insulin sensitivity, and academic self-efficacy in obese adolescent girls.J Pediatr Endocrinol Metab. 2020;33(5):681. doi:10.1515/jpem-2019-0327American Heart Association.Is your workout working? Infographic.IYCA.Benefits of jumping rope for athletes.American Council on Exercise.7 health benefits of jumping rope.Tucker LA, Strong JE, LeCheminant JD, Bailey BW.Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial.Am J Health Promot. 2015;29(3):158-164. doi:10.4278/ajhp.130430-QUAN-200MedlinePlus.Bone density.American Academy of Orthopaedic Surgeons (AAOS).Exercise and bone health.Athletic Coast Athletic Clubs (ACAC).8 reasons to add jumping rope to your workout.Hall KD, Kahan S.Maintenance of lost weight and long-term management of obesity.Med Clin North Am. 2018;102(1):183-197. doi:10.1016/j.mcna.2017.08.012U.S. Centers for Disease Control and Prevention.Steps for losing weight.James Madison University.Teaching jump rope.Norheast Texas Community College.Jump rope training.UCO Broncho Blogs.Jump around.
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Elite Jumps.10 advanced jump rope tehniques for your workout.Piedmont Healthcare.4 reasons you should jump rope for exercise.Trecroci A, Cavaggioni L, Caccia R, Alberti G.Jump rope training: balance and motor coordination in preadolescent soccer players.J Sports Sci Med. 2015 Nov 24;14(4):792-8.Kirthika SV, Lakshmanan R, Padmanabhan K, Sudhakar S, Selvam PS.The effect of skipping rope exercise on physical and cardiovascular fitness among collegiate males.Research Journal of Pharmacy and Technology. 2019;12(10):4831.doi:10.5958/0974-360x.2019.00836.9Sung, KD., Pekas, E.J., Scott, S.D.et al.The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension.Eur J Appl Physiol. 2019:119:577–585. doi:10.1007/s00421-018-4051-4Kim J, Son WM, Headid Iii RJ, Pekas EJ, Noble JM, Park SY.The effects of a 12-week jump rope exercise program on body composition, insulin sensitivity, and academic self-efficacy in obese adolescent girls.J Pediatr Endocrinol Metab. 2020;33(5):681. doi:10.1515/jpem-2019-0327American Heart Association.Is your workout working? Infographic.IYCA.Benefits of jumping rope for athletes.American Council on Exercise.7 health benefits of jumping rope.Tucker LA, Strong JE, LeCheminant JD, Bailey BW.Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial.Am J Health Promot. 2015;29(3):158-164. doi:10.4278/ajhp.130430-QUAN-200MedlinePlus.Bone density.American Academy of Orthopaedic Surgeons (AAOS).Exercise and bone health.Athletic Coast Athletic Clubs (ACAC).8 reasons to add jumping rope to your workout.Hall KD, Kahan S.Maintenance of lost weight and long-term management of obesity.Med Clin North Am. 2018;102(1):183-197. doi:10.1016/j.mcna.2017.08.012U.S. Centers for Disease Control and Prevention.Steps for losing weight.James Madison University.Teaching jump rope.Norheast Texas Community College.Jump rope training.UCO Broncho Blogs.Jump around.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Elite Jumps.10 advanced jump rope tehniques for your workout.Piedmont Healthcare.4 reasons you should jump rope for exercise.Trecroci A, Cavaggioni L, Caccia R, Alberti G.Jump rope training: balance and motor coordination in preadolescent soccer players.J Sports Sci Med. 2015 Nov 24;14(4):792-8.Kirthika SV, Lakshmanan R, Padmanabhan K, Sudhakar S, Selvam PS.The effect of skipping rope exercise on physical and cardiovascular fitness among collegiate males.Research Journal of Pharmacy and Technology. 2019;12(10):4831.doi:10.5958/0974-360x.2019.00836.9Sung, KD., Pekas, E.J., Scott, S.D.et al.The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension.Eur J Appl Physiol. 2019:119:577–585. doi:10.1007/s00421-018-4051-4Kim J, Son WM, Headid Iii RJ, Pekas EJ, Noble JM, Park SY.The effects of a 12-week jump rope exercise program on body composition, insulin sensitivity, and academic self-efficacy in obese adolescent girls.J Pediatr Endocrinol Metab. 2020;33(5):681. doi:10.1515/jpem-2019-0327American Heart Association.Is your workout working? Infographic.IYCA.Benefits of jumping rope for athletes.American Council on Exercise.7 health benefits of jumping rope.Tucker LA, Strong JE, LeCheminant JD, Bailey BW.Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial.Am J Health Promot. 2015;29(3):158-164. doi:10.4278/ajhp.130430-QUAN-200MedlinePlus.Bone density.American Academy of Orthopaedic Surgeons (AAOS).Exercise and bone health.Athletic Coast Athletic Clubs (ACAC).8 reasons to add jumping rope to your workout.Hall KD, Kahan S.Maintenance of lost weight and long-term management of obesity.Med Clin North Am. 2018;102(1):183-197. doi:10.1016/j.mcna.2017.08.012U.S. Centers for Disease Control and Prevention.Steps for losing weight.James Madison University.Teaching jump rope.Norheast Texas Community College.Jump rope training.UCO Broncho Blogs.Jump around.
Elite Jumps.10 advanced jump rope tehniques for your workout.
Piedmont Healthcare.4 reasons you should jump rope for exercise.
Trecroci A, Cavaggioni L, Caccia R, Alberti G.Jump rope training: balance and motor coordination in preadolescent soccer players.J Sports Sci Med. 2015 Nov 24;14(4):792-8.
Kirthika SV, Lakshmanan R, Padmanabhan K, Sudhakar S, Selvam PS.The effect of skipping rope exercise on physical and cardiovascular fitness among collegiate males.Research Journal of Pharmacy and Technology. 2019;12(10):4831.doi:10.5958/0974-360x.2019.00836.9
Sung, KD., Pekas, E.J., Scott, S.D.et al.The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension.Eur J Appl Physiol. 2019:119:577–585. doi:10.1007/s00421-018-4051-4
Kim J, Son WM, Headid Iii RJ, Pekas EJ, Noble JM, Park SY.The effects of a 12-week jump rope exercise program on body composition, insulin sensitivity, and academic self-efficacy in obese adolescent girls.J Pediatr Endocrinol Metab. 2020;33(5):681. doi:10.1515/jpem-2019-0327
American Heart Association.Is your workout working? Infographic.
IYCA.Benefits of jumping rope for athletes.
American Council on Exercise.7 health benefits of jumping rope.
Tucker LA, Strong JE, LeCheminant JD, Bailey BW.Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial.Am J Health Promot. 2015;29(3):158-164. doi:10.4278/ajhp.130430-QUAN-200
MedlinePlus.Bone density.
American Academy of Orthopaedic Surgeons (AAOS).Exercise and bone health.
Athletic Coast Athletic Clubs (ACAC).8 reasons to add jumping rope to your workout.
Hall KD, Kahan S.Maintenance of lost weight and long-term management of obesity.Med Clin North Am. 2018;102(1):183-197. doi:10.1016/j.mcna.2017.08.012
U.S. Centers for Disease Control and Prevention.Steps for losing weight.
James Madison University.Teaching jump rope.
Norheast Texas Community College.Jump rope training.
UCO Broncho Blogs.Jump around.
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