Mental Jump Rope Benefits

8. Jumping Rope Can Be Meditative Even though jump rope is considered a

vigorous exercise, it has certain meditative qualities. Some Crossrope
jumpers even go so far as to say the activity feels like therapy. Let’s break
this idea down. Jumping rope can be pretty tricky. We’ve already discussed
how much balance and coordination are involved, so keeping a steady pace
for 30 seconds takes some work. To build up to long periods of unbroken
skips, you must keep your mind in the present moment. When you enter a
state of flow with your jump rope, everything else that’s clouding your mind
just slips away. It’s just you and your rope.
9. Jumping Rope Improves Overall Wellbeing Jump rope benefits not only
add years to your life but life to your years. Studies point to physical
activity, like jumping rope, improve several areas of wellness such as: •
Quality of sleep • Ability to cope with stress • Mental sharpness • Self-
image • Opportunities to make new friends • Productivity 10. Jumping Rope
is Fun The fun factor is crucial when it comes to finding a sustainable
workout routine. We all know that when it comes to exercise, consistency is
everything. You need to be able to stick with your routine over the long
haul if you want to see lasting results. But to be consistent with something,
you have to actually enjoy doing it. While everyone has a different outlook
on what’s fun, we think the jump rope offers a fun workout for a few
different reasons: 1. It gives you the freedom to take your workouts on the
go and break free from the gym. No more staring at walls or screens.
Bonus: with our free jump rope workout app, you can get easy-to-follow
jump rope workouts with you wherever you go. 1. It gives you the ability to
learn new skills. Unlike running, jumping rope allows you to learn and
progress with new skills like crisscrosses, double unders, and side swings.
Each exercise is a new adventure and something you can add to your
repertoire of skills. 2. It gives you the ability to compete with yourself and
with other jumpers. You can challenge yourself with one of our app
workouts or tackle a workout with a partner (like this). 3. It gives you
endless versatility. There are hundreds of ways you can structure a jump
rope circuit to get lean, strong, and fit at your own pace. If you want to get
a taste of what that looks like, try one of our fun fitness challenges in our
app

10 Jump Rope Benefits: The Unique Results of Jump Rope Training

Jump rope training is one of the best-kept secrets in fitness right now. 

Even though we’re seeing the popularity of jump ropes  growing in

recent years, many are still unaware of numerous jump rope benefits
available to all fitness levels. 

Not only is it easy to get started, but jumping rope  supports almost any
fitness goal—fat loss, endurance, strength, and performance. You name
it, and a jump rope can help. Plus, it gets the job done anywhere. 

In this post, we’ll break down the benefits of jumping rope and show you
why we (and many others) think a jump rope should be a staple in your
workout routine. 

What are the Benefits of Jumping Rope?

Want to get straight to the point? Here are the benefits of jumping
rope: 

1. Burns calories
2. Improves cardiovascular health
3. Boosts bone density
4. Greater muscle activation
5. Increases agility
6. Improves coordination
7. Builds Balance
8. Has meditative qualities
9. Improves Overall Wellbeing
10. It’s fun
Quick Tip: Use the list above to jump to a more detailed breakdown of
each jump rope benefit. 

Want to learn about the benefits of weighted jump ropes? Check out
this infographic .

Physical Jump Rope Benefits

1. . Jumping Rope Burns Calories Like Crazy

If jumping rope is anything, it’s efficient. 

You don’t need to chain yourself to the treadmill for an hour to get a
decent cardio workout. All you need is a few minutes of jumping rope to
get the same calorie-burning results. 

When asking if jump rope is good cardio exercise, you’ll be pleased to

know that research has shown research has shown that jumping rope
can help you burn over 1,000 calories an hour. 

Jumping rope can achieve a burn rate of up to 1,300 calories per hour of
vigorous activity, with about 0.1 calories consumed per jump. Ten
minutes of jumping rope can roughly be considered the equivalent of
running an eight-minute mile. 

Compared to other activities, jumping rope is one of the most efficient

forms of exercise you can do for torching calories. 

You can achieve some impressive results from jumping every day. Check
out some of the jump rope transformations  from our community
members who take on our monthly jump rope challenge : 

2. Jumping Rope Improves Cardiovascular Health

Jumping rope is phenomenal for heart health. The exercise can:

 Lower your resting heart rate

 Decrease blood pressure
 Reduce stress
 Reverse bad cholesterol
 Lower your risk of cardiovascular diseases
These examples are just a few jump rope benefits linked  to
cardiovascular health .  

If you’re looking for a powerful cardio tool, a jump rope should be in

your line-up. 

Seeing cardiovascular benefits from physical activity start with

roughly 150 minutes  of moderate-intensity exercise a week. So, is jump
rope good cardio? And how long should you jump rope  to reap those
cardiovascular benefits? The Centers for Disease Control and Prevention
(CDC) considers jumping rope to be a vigorous-intensity  activity and is
about the same as two minutes of moderate-intensity exercise. 

On that note, you can improve your cardiovascular health with only 15
minutes of jump rope a day, five times a week. 

Work smarter, not harder. 

3. Jumping Rope Boosts Bone Density

Building strong bones is another one of the many jump rope benefits. 

Bone-strengthening  activities  create a force on the bones that promotes

growth and strength, and impact on the ground creates this force.

Harvard  Health  defines jumping rope as one example of an impact

loading exercise, making it ideal for giving your bone density a boost.
4. Jumping Rope Creates More Muscle Activation

Total-body strengthening is another winning jump rope benefit, and

you’ll get more results when you jump with different weights. 

With weighted jump ropes, you engage more muscle groups with every
swing. Here’s the difference between light ropes and weighted ropes: 

The heavier the rope, the greater the resistance. And with more
resistance, you create more muscle engagement. 

What Muscles Does Jump Rope Work?

Jump ropes offer a complete full-body workout. A jump rope will work
your calf muscles, quads, hamstrings, glutes, abs, oblique muscles,
forearms, biceps, triceps, shoulders, back muscles, and chest muscles.
Not only are you building strength in your lower body, but you’re also
engaging your entire upper body to control the force when you swing
the rope.

5. Jumping Rope Increases Agility

Want to get faster? 

Research shows that jumping rope has a significant effect on increasing
leg muscle power.

Proper jump rope form helps you develop:

 Quick footwork
 Speed
 Power
 Agility
This benefit of jumping rope makes the exercise exceptionally useful for
cross-training if you play any sports where you need to change direction
quickly (boxing, hockey, basketball, or volleyball). 

Or maybe you just want to get better at chasing your kids around. There
are jump rope benefits to help you with that too. 

6. Jumping Rope Improves Coordination

Jumping rope requires a lot of coordination, especially when you

progress past the basic jump. 

To maintain the rhythm of jump rope footwork techniques, you need to

coordinate your eyes, feet, hands, arms, legs, and torso while you jump. 

As you get more comfortable with the exercise, this is one of the jump
rope benefits that will extend to all areas of your life. 

7. Jumping Rope Builds Balance

Alongside improved coordination, jump rope benefits extend to better

balance. 
Research shows that while you jump rope, your body needs to re-
establish balance with each skip. 

Building balance works hand in hand with coordination. Given that you
need to coordinate multiple areas while your whole body is in motion,
the combined movements are tasked with maintaining balance. 

With consistent practice, you should find that balancing becomes easier
over time. 

Mental Jump Rope Benefits

8. Jumping Rope Can Be Meditative

Even though jump rope is considered a vigorous exercise, it has certain

meditative qualities. 

Some Crossrope jumpers even go so far as to say the activity feels like
therapy. 

Let’s break this idea down. 

Jumping rope can be pretty tricky. We’ve already discussed how much
balance and coordination are involved, so keeping a steady pace for 30
seconds takes some work. To build up to long periods of unbroken skips,
you must keep your mind in the present moment. 

When you enter a state of flow with your jump rope, everything else
that’s clouding your mind just slips away. It’s just you and your rope. 

9. Jumping Rope Improves Overall Wellbeing

Jump rope benefits not only add years to your life but life to your years. 

Studies  point to physical activity, like jumping rope, improve several

areas of wellness such as: 

 Quality of sleep
 Ability to cope with stress
 Mental sharpness
 Self-image
 Opportunities to make new friends
 Productivity

10. Jumping Rope is Fun

The fun factor is crucial when it comes to finding a sustainable workout

routine.

We all know that when it comes to exercise, consistency is everything.

You need to be able to stick with your routine over the long haul if you
want to see lasting results.

But to be consistent with something, you have to actually enjoy doing it.

While everyone has a different outlook on what’s fun, we think the jump
rope offers a fun workout for a few different reasons:

1. It gives you the freedom to take your workouts on the go and

break free from the gym. No more staring at walls or screens.
Bonus: with our free jump rope workout app, you can get easy-to-
follow jump rope workouts  with you wherever you go.

1. It gives you the ability to learn new skills. Unlike running,

jumping rope allows you to learn and progress with new skills
like crisscrosses, double unders , and side swings. Each exercise
 is a new adventure and something you can add to your
repertoire of skills.
2. It gives you the ability to compete with yourself and with other
jumpers. You can challenge yourself with one of our app
workouts or tackle a workout with a partner (like this).
3. It gives you endless versatility. There are hundreds of ways you
can structure a jump rope  circuit to get lean, strong, and fit at
your own pace. If you want to get a taste of what that looks
like, try one of our fun fitness challenges in our app.

Benefits of Interchangeable Jump Ropes

The best benefits of jumping rope come from being able to utilize a
combination of light and heavy jump ropes in your workouts.

Think about how you use other training tools, like dumbbells. You don’t
just train with a single set of weights. You have different weights that
you mix and match depending on what you’re trying to achieve.

The same goes with jump ropes.

Lighter ropes are great for getting lean and improving endurance.
Heavier ropes are great for building strength and power. Together, the
combination gives you the ability to get a complete, full-body workout
wherever you go.
We designed the Crossrope Fitness System to give you this type of
workout. Clip in different weights of ropes and follow along as our app
guides you through fun workouts and challenges.

11 Benefits of Jumping Rope (and Tips to Unlock Their Full

Potential)

Written by Will Holmes in Our Blog

Jumping rope has become one of the most popular forms of cardio, and for
good reason. There are numerous health benefits associated with jumping
rope.

Jumping for just a few times each week can help with everything from
losing weight and building muscle, to improving heart health and
enhancing coordination.

There is a lot of evidence to support these claims, too.

I’ve gathered all that data, and the supporting studies, to create the most
comprehensive list of jump rope benefits available. And I’ve made sure to
cite each of my sources below, for anyone interested in learning more.

Additionally, I have included 7 helpful tips for getting the most out of your
jump rope workouts and enabling you to tap into the full potential of all 11
benefits.

1. Burns more calories than most cardio

One benefit jumping rope provides is the ability to burn calories quicker
and more efficiently than most other forms of cardio. It burns more calories
than cycling, rowing, jogging, and even swimming!

Look at the following chart to see how jumping rope stacks up against
other cardiovascular exercises.

This makes hitting your weight loss goals and achieving your “Summer
body” significantly easier. It also means you don’t need to spend nearly as
much time in the gym.

How many calories you burn depends on a couple variables. Your

weight and the intensity at which you jump (the pace) will both factor
into how many calories you burn jumping rope.
To get a more accurate idea of how many calories you can expect to burn,
take a look at our Jump Rope Calories Calculator.
One of the advantages of burning more calories is the positive effect it can
have on your body mass index (BMI). BMI is a measure of body fat based
on height and weight. Not only is it good indicator of general health, but it
can also help identify potential health problems related to weight.

One study, following 20 overweight female college students, found that

three 30-minute jump rope sessions per week, for four weeks, reduced BMI
significantly more than the control group using an exercise bike.

2. Improves stamina
Another benefit of jumping rope is its ability to improve stamina.

Stamina, or the ability to sustain prolonged physical or mental effort, is one

of the benefits from performing any cardiovascular or aerobic exercises.
However, one of the advantages of jumping rope is how quickly
stamina can be improved.

It’s why many endurance athletes incorporate jump rope into their training
regimens. Boxers, for example, will often jump rope multiple times a day.
This is what enables them to go an entire 12 rounds (36 minutes).

One study, following amateur endurance runners, found that just 2-4 jump
rope sessions per week, for 10 weeks, significantly improved their 3-km
time trial performance.

The benefit of improved stamina doesn’t only translate to physical

performance, either.

Gaining additional stamina can help you stay more focused throughout the
day, perform your daily activities at a higher level, and prevent feelings of
fatigue or exhaustion.

3. Builds muscle
Jumping rope is a great way to build muscle. And it’s a full-body workout!
When jumping rope, you’re engaging both the upper and lower body in a
way many other forms of cardio do not. This unique benefit can help shape
your body in a very short amount of time.

Obviously, the quads, glutes, hamstrings, and calves are the primary
muscle groups engaged. But the shoulders, back, and abdominal
muscles are also worked.

This is especially true when utilizing a weighted jump rope.

Regardless of the type of jump rope used, data suggests that jumping rope
regularly is correlated with a noticeable improvement in strength and
power.

One study, following a group of 9- and 10-year-old students, found 15

weeks of jump-rope training improved power by as much as 99.48%.

Additionally, there are certain movements you can do with a jump rope to
target individual muscle groups more than others. See the following article
for tips on how to isolate specific muscle groups.

Muscles Worked When Jumping Rope

4. Promotes better posture

Better posture is another thing you’ll gain from jumping rope.

When you jump rope, with proper form, your shoulders are back, your
head is up, your spine erect, and your core engaged. All of which are
key to a healthy and stable posture.

With consistency, this should translate into your everyday life.

With better posture, you should find yourself with less tension in your
shoulders and neck, improved circulation and digestion, less back pain, and
you may even notice yourself an inch or two taller.
That’s right, better posture can actually cause you to appear slightly taller
due to slouching less.

Can Jumping Rope Make You Taller?

All of these are especially beneficial for anyone working a sedentary

job. For those of us that sit at a desk all day, posture is often one of
the first things to be negatively affected.

This can lead to a great deal of pain and in some cases injury.

5. Enhances coordination
Enhanced coordination is another amazing benefit that jumping rope
provides.

There aren’t too many cardio exercises that require the level of
coordination jumping rope requires, either.

To jump rope, you need both your hands and feet to be in sync. It requires
timing and rhythm. It’s kind of similar to rubbing your belly and patting
your head. It takes focus and hand-eye coordination.

And that’s just performing the basic jump.

When you start to incorporate more advanced moves into your routine it
requires even greater coordination and timing. Crossovers, double-unders,
etc., these all test your hand-eye coordination in a way that most other
forms of cardio do not.

One study, following a group of preadolescent soccer players, found that 8-

weeks of jump rope training significantly improved their general motor
coordination.

And that was after only 8 weeks of training! Just imagine what it can do for
your coordination after months of consistent training.
This is another reason why many athletes, such as Boxers, utilize a
jump rope. The ability to use a variety of different muscles and limbs,
at the same time, is critical to their success.

6. Strengthens bones
Stronger and denser bones is another pay off from jumping rope regularly.

This is especially beneficial for children going through puberty as it

can significantly reduce the risks of osteoporosis later in their life.

Either way, building stronger bones is incredibly important because of how

heavily your internal organs and muscles rely on them for protection.

While jumping rope is a low-impact exercise, there is some impact

which your bones and muscles absorb. The impact and weight loaded
onto your bones is what strengthens them over time. This additional
strength is more commonly referred to as “bone mineral
density” (BMD).

One study, following 176 young Chinese girls (12.23 years old), found that
one hour of jump rope training per week, over the course of about 10
months, resulted in higher levels of BMD than the control group.

The benefit from stronger bones can’t be understated when talking

about longevity. Studies suggest that after the age of 35 both men
and woman experience about 1% bone loss per year.

Another great reason to pick up a jump rope.

7. Improves heart health

In terms of overall health and wellness, a healthy heart is one of the biggest
benefits from jumping rope.

The data supporting cardiovascular exercise and its effect on heart

health has long been documented. The American Heart Association
has been pushing this narrative for years. They believe in it so much
they created an entire foundation dedicated to jumping rope.

Jump Rope for Heart, or the Heart Foundation, was created more than 38
years ago to promote an active lifestyle and help fund groundbreaking
research to fight heart disease.

And the data is clear…

People who participate in rigorous activity, at least 2 days per week, have a
50% lower risk of coronary events, such as a heart attack.

Rigorous activity is defined as increasing your heart rate to about 70 – 85%

of its maximum. And jumping rope is a great tool at helping you achieve
that target heart rate.

8. Convenient workout
Jumping rope is one of the most convenient forms of cardio.

You can literally jump rope anywhere! I’ll often climb out of bed in the
morning and jump rope in my room. It’s a great way to get your exercise
out of the way, first thing in the morning.

Regardless of when you exercise, convenience is one of the most

important elements for creating a sustainable workout plan. If your
fitness routine isn’t convenient, it’s easy to convince yourself to skip it.

One study of residents living in Georgia found that people with somewhere
to exercise, 10 minutes or less from home, were significantly more likely to
meet current recommendations for daily physical activity than those who
had to travel further than 10 minutes.
This is just one small case study highlighting the importance of
convenience. My guess is you can think of examples from your own life.
Jumping rope doesn’t require anything other than the rope itself. You
can jump rope in your home (assuming the ceiling is high enough), on
your porch, your backyard, etc.

It doesn’t require a commute, it doesn’t require expensive monthly

memberships, only the cost of the jump rope. Now that’s a benefit!

9. Low-impact exercise
The impact on your body from jumping rope is a huge benefit, especially
for those who experience pain in their joints from running or jogging.

It’s also something many people don’t know about jumping rope.

You wouldn’t think jumping up and down for an extended period of

time would be easy on your body, but it is! When done properly,
jumping rope is much easier on your joints, particularly your knees,
than running.

When you jump rope, your knees are slightly bent which loads the weight
of your body onto your muscles. Not only does this help build stronger leg
muscles, but it reduces the potential damage to your joints.

Rope jumping also strengthens the muscles that support the ligaments
and tendons in the knees, ankles, and feet which greatly reduces the
risk of injury and can aid in the recovery after an injury.

It is important to mention that overweight individuals should consult with

their doctor before jumping rope. Carrying too much excess weight could
potentially put you at risk for injury.

It’s definitely worth looking into, though!

10. Develops balance

Developing better balance is another advantage of working out with a jump
rope.
Many of the activities we do daily require balance. Walking up a flight of
stairs, dancing, carrying groceries, the list goes on.

One of the best ways to improve your balance is by jumping rope.

When you jump rope, you’re jumping on the balls of your feet. And
often you’ll alternate between feet, jumping on one foot and then the
other. This movement trains your ability to distribute your weight
evenly and remain upright and steady.

This ability to distribute weight evenly is commonly referred to as “center of

balance”.

One study, following a group of preadolescent Soccer players, found that

after only 8-weeks of jump rope training their balance on both their right
and left legs improved tremendously.

Ensuring you have a strong and sturdy center of balance is important,

especially as we age. As we get older, and our bodies become weaker, a slip
and fall becomes significantly more likely.

With a strong center of balance not only are you less likely to slip and
fall, but the odds of sustaining an injury if you fall becomes reduced as
well.

And it only takes a few minutes of jumping rope each day to help develop
your balance.

11. Affordable alternative to gym membership

The last major benefit of jumping rope is how affordable it is compared to

other forms of fitness.

It only costs $20 or $30 for a solid jump rope, and that’s a one-time
cost. Whereas a gym membership is likely to cost you that same
amount, every month. Or more!
Everywhere you look there’s someone trying to sell you a new workout plan
or a new “game-changing” piece of exercise equipment. The truth is you
don’t need any of that.

I’ve personally learned the hard way and tried tons of different supplements
and training programs.

Nothing has ever compared to jumping rope everyday and getting my

diet in check. It’s literally so simple, which is why I hate seeing people
spend a bunch of money with these “gurus”.

Here is a chart showing the typical fees and membership costs for some of
the most popular gyms in the United States.

Related Questions

Benefits of jumping rope everyday

There are numerous health benefits from exercising regularly. Clearer skin,
better sleep, elevated mood, the list goes on. It’s also important for overall
health and can significantly reduce your risk for a variety of diseases.

It’s recommended that adults get at least 150 minutes of moderate aerobic

activity, or 75 minutes of vigorous aerobic activity, every week.

That’s the bare minimum. However, if you were to perform aerobic exercise
daily, like jumping rope, those benefits would be amplified greatly.

What are the benefits of jumping rope everyday?

Jumping rope everyday is beneficial for weight management, stress

reduction, and improving balance and motor skills. These benefits
include building a healthy heart and stronger muscles. It’s important
to consult your doctor before jumping rope everyday, to avoid injury.

Look at the following article for more information and tips on Jumping
Rope Everyday.
If you’re new to jumping rope, it’s usually best to start out slow. Try
jumping for a couple days your first week. Depending on how you feel
towards the end of the week, increase the number of days you jump the
following week.

Do this every week until you reach your goal of jumping rope daily.

Jump rope benefits belly fat

A common misconception when it comes to jumping rope, and other forms
of cardio, is the ability to “spot reduce” fat. Targeting belly fat, alone, or
other areas of body fat, is impossible.

That’s not to say jumping rope isn’t a good exercise for burning belly fat. It
absolutely is!

How does jumping rope benefit belly fat?

Jumping rope is one of the most efficient forms of cardio (burning

more than 700 calories per hour), which makes it one of the best forms
of cardio for reducing belly fat. It’s especially beneficial for belly fat
when paired with a healthy diet.

Without a healthy diet (that achieves a calorie deficit), no amount of cardio

or exercise will reduce belly fat.
I will usually jump rope for about 30 minutes everyday, which ensures I
burn around 500 calories. Your weight and the pace at which you jump will
ultimately determine how many calories you’re burning. You can use our
calculator to see how many calories that is for you.

Jump Rope Calories Calculator

By burning 500 calories per day, I’m able to eat around 2500 calories and
still end each day with about a 500-calorie deficit.

Consistently hitting this calorie deficit ensures I’m able to lose weight (burn
fat). Overtime, that weight loss will show in the reduction of belly fat.
Regardless of how much you jump rope or how little you eat, weight loss
takes time, especially when targeting the midsection. Be patient and by
consistent.

Jump rope brain benefits

It’s been long documented that exercise can have incredible effects on the
brain and its ability to function as we age. This is especially true for aerobic
exercises like jumping rope.

How does jump rope benefit the brain?

Jumping rope has been shown to benefit the brain in a variety of ways.
Jumping rope regularly seems to increase the production of new
neurons and neurotrophic factors in the hippocampus, benefiting
cognitive function. This is particularly true for an aged brain with
neurodegenerative disorders that are associated with cognitive
decline.

In addition to improving cognitive function, jumping rope has been shown

to release various neurotransmitters which have a positive effect on mood,
attention, and ability to learn.

These neurotransmitters, Serotonin, Dopamine, and Norepinephrine are

released immediately when jumping rope.

The release of these brain chemicals will have feeling more awake and
attentive, elevate your mood, and increase your ability to retain
information. As you can imagine, all of these can have a profound effect on
your life.

1. Jumping rope can increase the elasticity and resiliency of lower-leg

muscles, leading to a reduced risk of lower-leg injuries. Calf raises can
strengthen the lower leg, but if the muscle tissue becomes too tight it could
increase the risk of a number of lower-leg injuries including achilles tendon
strain or plantar fasciitis. Jumping rope regularly strengthens the calf
muscles and improves the elasticity of the surrounding tendons and fascia.
To increase elasticity, try to land on the ball of the foot first, but let your
heels go all of the way down to the ground.

2. Jumping rope can help improve your coordination. Jumping rope is a

cyclic activity, which means you perform it for a steady, regular cadence.
The steady cadence and rhythm of jumping rope can help improve the
coordination between your eyes, feet and hands.

3. Jumping rope can help improve your cognitive function. This is

because jumping rope involves learning new motor patterns, which
improves the nervous system communication between your brain, wrists
and lower leg muscles. This, in turn, helps to improve your overall cognitive
function, which is an important benefit as we age.

4. Jumping rope can help increase the intensity of circuit-training

workouts. Strength-training workouts that alternate between different
muscle groups can increase heart rate and provide a cardiorespiratory
benefit. Adding one or more jump-rope stations to a circuit is an easy way
to increase the intensity of the overall workout. If you enjoy making your
own exercise circuits, add two to three minutes of steady rope jumping at
the end for an additional calorie-burning opportunity.

5. Jump ropes are extremely portable, which makes them an excellent

option when traveling. Most modern business hotels provide guests with
a basic workout room that features a few pieces of exercise equipment.
That's the good news. The bad news is that the quality or condition of that
equipment may be questionable at best and downright dangerous at
worse. Don’t let an under-equipped workout room keep you from sticking
with your workouts when you travel. If you pack a jump rope in your
suitcase, even the most sparsely outfitted hotel fitness facility can provide
you with the space for a sweat-filled jump-rope session.

6. The portability of jump ropes make them an excellent option for

outdoor workouts at your favorite park or exercise course. Many city
parks have pull-up bars and other outdoor exercise facilities. With a jump
rope, you can get an awesome total-body workout by combining your
favorite exercises on the available equipment with one- to three-minute
jump rope intervals.

7. A jump ropes is the only piece of home cardio equipment you really
need. And all you need for space is the ability to safely swing the rope
without hitting any furniture or knick-knacks.

BENEFITS OF JUMPING ROPE FOR 20 MINUTES A DAY

1. OFFERS A FULL BODY WORKOUT

You can target different parts of your body while jumping rope. Depending
on your style, you will have a full-body workout in twenty minutes.
Ideally, you can divide the 20-minute workout session into five 3-minute
sets. Schedule 30 second to 1-minute breaks in between.

Start simple, with the conventional jump on two feet for 1 minute.

Keep alternating the feet, then graduate to one foot to work on the
individual calf muscles for another 1 minute.

The last 30 seconds of every circuit should be high intensity. Incorporate

high knees jump and double-unders. Do not stop if you fall out of rhyme.

Use heavier ropes for strength and muscular development. Here are
the best jump ropes for cardio.
2. IMPROVES BALANCE, MOTOR SKILLS, AND COORDINATION
According to a study involving 24 young athletes, jumping rope enhances
general motor coordination and balance. It coordinates the feet, hands,
wrists, shoulders, eyes and spine work, which amplified with everyday
practice.
12 soccer players in the study jumped rope during training while the other
12 did the normal soccer drills. After 8 weeks, they took physical tasks to
assess unilateral dynamic lower limb balance and motor skills.

Those who jumped rope outperformed those who had not. Jumping rope
thus increases motor skills and balance over time.

3. EXCELLENT FOR INCREASING BONE DENSITY

Jumping rope is an excellent exercise for increasing bone density, according
to a 2015 research by Brigham Young University. The researchers found
that jumping 10 to 20 times a day with 30 seconds of breaks in between
sets improved hip bone mass density in women age 25 to 50 after 16 weeks
4. BURNS MORE CALORIES THAN RUNNING
Jumping rope burns a ton of calories, which makes it easier to create a
calorie deficit when trying to lose weight.
According to Science Daily, the number of calories burnt after ten minutes
of jumping rope is almost equivalent to running an eight-minute mile. 
Jumping rope burns almost 1300 calories per hour, which is over 400
calories burnt in an intensive 20-minute session.
When jumping rope, the impact is absorbed and distributed by both knees
thus minimizing damage to the knees.

5. DECREASES FOOT AND ANKLE INJURIES

Jumping rope is a low-risk exercise. Unless you trip and fall, it rarely results
in foot and ankle injuries as compared to running. It cannot be overdone
and demands a good posture, further minimizing risk.

Being a low-impact exercise, you absorb much less impact than when
running. You jump just a few inches from the ground on a regular drill. This
reduces stress and strain on the hips, feet, ankle, and knees.

6. OVERALL BODY FAT LOSS

You probably know that isolation exercises such as crunches are not ideal
for fat loss. You’re better off doing full-body exercises such as jumping rope
to get a full-body workout and burn lots of calories and build lean muscles.

7. IMPROVES HEART HEALTH WITH LESS STRAIN ON THE JOINTS

Jumping rope can increase heart rate two to three times faster than most
exercises. It offers the same cardiovascular benefits without taking a toll on
the joints. This is one of the reasons boxers use it to build endurance.

A team of researchers at Arizona State University divided 92 males into two

groups. One group jogged for 30 minutes a day while the other jumped
rope for 10 minutes.
At the end of the study, both groups had the same level of cardiovascular
gain.  Even though the group that jumped rope did it in a third of the time.
Going by that study, jumping rope for 20 minutes is the equivalent of
jogging for an hour but without the injuries.

8. BEST FOR PEOPLE WITH PRE-EXISTING INJURIES

If you have existing injuries, you should be very careful about the kind of
workouts you take part in. Running is occasioned by torn ligaments, knee
and joint pain due to the heel-to-toe strike.

Jumping in the right posture reduces the impact on the problem areas such
as the knees and ankles. Landing on both feet with knees bent distributes
pressure evenly.

9. IMPROVES POSTURE WHEN YOU STAY BALANCED ON YOUR TOES

You cannot jump when slouching. You have to maintain an upright posture.

Good posture when jumping rope aligns your body from the head to the
toes. It pulls the shoulders back and aligns the spine. Maintaining this
posture while jumping 20 minutes a day promotes the right posture and
corrects slouches. Thus, you look taller.

As you may know, good posture is important for all workouts, as it prevents
lower back pain.

Keep the following in mind when jumping:

 Do not be flatfooted, land on the toes or balls of your feet to avoid

injuries
 Keep the knees slightly bent
10. STRENGTHENS AND TONES THE CALVES
If you’ve ever to build the calf muscles you know they’re very unresponsive.
Well, jumping rope can build these stubborn muscles, especially when you
do single-leg jumps.
As you bounce on your toes, the calve muscles are engaged the whole time
thus making them bigger and stronger.

11. IMPROVES LUNG CAPACITY AND BODY MASS INDEX

A study was done to determine the impact of jumping rope on BMI. 20
overweight women were divided into two groups. 10 were assigned to the
stationary cycle exercise. The rest took part in a dance music jump rope
group routine.
After 30-minute sessions, three to four times a week for a month, the ladies
assigned to the jump rope group were found to have better physical
strength, lung capacity, and improved BMI.

12. BUILDS STAMINA AND AGILITY

Jumping rope requires balance, coordination, strength, and endurance and
makes for great HIIT. These contribute to overall body stamina and agility.

Final Word
Jumping rope offers extraordinary benefits, especially when done
consistently. And you only need 20 minutes to enjoy all the above benefits.
This means you can stay in shape no matter how busy you are.

You and I know that doing the same exercise repeatedly for long leads to
boredom. Therefore, you should combine jumping rope with these 28
home workouts to burn fat and build muscle shockingly fast.
10 Jump Rope Benefits: The Unique Results of Jump Rope Training
(crossrope.com)

11 Benefits of Jumping Rope (and Tips to Unlock Their Full Potential) –

JumpRopeHub

12 Amazing Benefits of Jumping Rope for 20 Minutes Every Day - Flab Fix

The Top 10 Benefits of Jumping Rope (Mental and Physical)

(jumpropedudes.com)
Health Benefits of Jumping Rope: 7 Reasons to Start Jumping | ACE Blog
(acefitness.org)