Jumping rope is not just for kids (anymore). Whether you jumped rope alone or with friends, you know how much fun it was back then – and now, as an adult, it’s just as much fun, and comes with a list of fantastic benefits! It’s one of those essential pieces of fitness equipment that you can take anywhere. Here’s why jumping rope can help you lose weight fast.
Table of Contents
Benefits of Jumping Rope
Not only is it fun, but it’s also a fast and effective way to get in shape!
Gets Your Heart Pumping
Jumping rope gives you a short, intense cardio workout anytime, anywhere. You can do fast intervals or hold a slower sustained pace to build endurance. If you jump rope once a day for just 15-30 minutes, you’ll stimulate your metabolism, boost circulation, and reduce your risk of heart disease. If you’re traveling, pack your jump rope and do a few sets in the hotel gym to stay fit no matter where you are.
Develops Coordination and Balance
Exercise benefits the brain – and while jumping rope looks easy, it’s actually a fairly complex set of movements that keeps your brain engaged, just like dancing, slack-lining or rock climbing. Jumping rope is an all-body workout and you’ll notice improvements in core strength, balance, coordination, and agility.
Cheap, Happy High
Exercise stimulates the body to release endorphins, which give you the “runner’s high” that makes you feel like a million bucks. No need to invest in a gym membership or expensive equipment. A $10 jump rope can give you a runner’s high anytime you want!
High-intensity jump rope intervals are a proven way to burn more calories than “LSD” (long slow distance) aerobic activity. Even at a slower endurance pace, a 150 lb. person can burn around 550 calories in an hour; when you up the pace a bit, you’ll burn 704 calories per hour; and at “sprint pace” (where you can’t carry on a conversation) you’ll burn 844 calories per hour. Of course, you won’t be jumping rope for a whole hour, but if you do a couple of intense intervals, you’ll definitely turn up the “furnace” and a faster, hotter metabolism will burn fat even when you’re not working out.
Stress is a big reason many people gain weight. The stress hormone cortisol can wreak havoc on your body and actually cause you to gain weight around the belly. Jumping rope, like other forms of exercise, help you de-stress. When you feel less stressed, you reduce your cortisol levels, give your parasympathetic nervous system a boost, and create a calm vibe.
Jump Rope Workouts
Here are some ideas for jump rope exercises, each with different benefits (and challenges).
- Build endurance by setting a timer for 5 or 10 minutes, and jumping at a pace you can sustain for that duration. Tip: turn on some energizing music to stay motivated!
- Build speed with jump rope intervals. Do double jumps as fast as you can for 2 minutes; rest for 1 minute; repeat for 3-5 sets.
- Build leg power, balance, and coordination with single-leg jumps. This exercise also helps you develop both legs equally since most people are a bit weaker in one leg than the other. These are way harder than they look! Start with your ‘weaker’ leg and do as many jumps as you can. Switch to your ‘stronger’ leg and do the same number. Then, switch back to your ‘weaker’ leg and do 5 more jumps.
- Build explosive power with high-knee jumps, where you jump as if you were pulling your knees up to your chest with each jump. You won’t be able to do many of these in the beginning, but with repetition, you’ll develop amazing power!
Add variety by doing pushups, squats, planks, burpees or lunges between sets, and you’ll work every muscle group in your body! To really build explosive power and speed, jump rope for 30 seconds, run as fast as you can for 2 minutes, rest for 1 minute, and repeat for several sets.