Why Jump Rope Is Good For You: Benefits, Types, Tricks

This post contains affiliate links.

I have a friend who trains in martial arts and exercises regularly with a jump rope. It made me curious about jump rope. The market for jump rope is relatively small, so the effectiveness of jumping rope isn’t talked about like other activities. It turns out that the jump rope is the most underrated fitness equipment around.

Why should you jump rope? Jumping rope is a total body workout that improves cardiorespiratory endurance, coordination, bone density, and strength (especially with weighted ropes). It’s the most convenient source of cardio; you can use it in small spaces both indoors or outdoors, and it’s light and compact for storage or transportation.

Keep reading to learn about the benefits, types, and tricks of jump rope.

Table of Contents

What Are The Benefits Of Jumping Rope?

If you’re familiar with martial arts, you know that these athletes use a jump rope to train. Why is that? Here are six benefits of jumping rope.

#1. Jumping Rope Improves Cardio-Respiratory Endurance

What is cardio-respiratory endurance? Cardio-respiratory endurance refers to the adequate supply of oxygen and nutrients from the cardiovascular (heart) and respiratory (lungs) systems to working muscles during extended periods of exercise.

Examples of aerobic exercises that utilize oxygen to meet energy demands are:

Running
Cycling
Rowing
Swimming
Jumping Rope!

Jumping rope requires the body to perform the act of jumping for long periods without losing your breath. It trains your cardio-respiratory endurance to allow your body to be more efficient with taking in and carrying more oxygen.

#2. Jumping Rope Improves Coordination

The most distinct movement in the jump rope is the footwork. The exercise continues when you can clear your feet over the moving rope by jumping at a precise moment. The moment one part of the body loses sync with the rhythm of the spinning rope, the jump rope comes to a stop.

Jump rope trains your coordination and agility by requiring quick and efficient movements from the entire body. The jump rope then continues to challenge coordination when you increase cadence or practice tricks.

#3. Jumping Rope Improves Bone Density

Bone density measures the strength of your bones. Typically weight training comes to mind when you think about putting stress on the bones to make it stronger and denser. Actually, by jumping rope, the frequency of strain from the impact of jumping also builds and maintains bone density.

#4. Jumping Rope Improves Strength (especially using weighted ropes)

Jumping rope engages muscles like the calves, glutes, core, lats, shoulders, forearms, and grip. I’ve walked away from jump rope sessions with such sore calves. Using a weighted rope will add resistance to recruit and increase the strength in muscles.

#5. Jump Ropes Are Portable

Whether you’re taking a trip out of town or getting fresh air at the park, the jump rope is easy to pack. The jump rope gives you the access and flexibility to stay active at all times. If you choose to jump rope at the local park, you can bring a resistance band and find a pull-up bar to get a total body workout. To avoid damaging the cable, you can bring a yoga mat to cover the rough surface.

#6. Jump Ropes Are Affordable

You won’t have to pay an arm and a leg for a jump rope. But you do want to make sure you’re investing in a quality jump rope that is effective and lasts.

Which Jump Rope Should You Buy?

Now, there are different types of ropes out there. Select a jump rope that will satisfy your goals.

#1. Best Standard Jump Rope

Standard ropes are excellent for learning the fundamentals of jumping rope. They are thicker than speed ropes but lighter than weighted jump ropes.

The AMAZON BASICS STANDARD JUMP ROPE is lightweight but offers a decent amount of weight for control and feedback. The foam handles and adjustable length to accommodate the user make it super comfortable.

Get your standard jump rope on Amazon here: https://www.amazon.com/dp/B07TFW2G6N?tag=homestrengt0c-20

#2. Best Speed Jump Rope

Speed ropes are lightweight and fast to help build agility and conditioning. They are best to be used on smooth surfaces because rough surfaces will cause wear and tear.

TITAN SPEED JUMP ROPE provides excellent speed and control. You can shorten the 11 foot, 2.5 mm coated cable with wire cutters to be suitable for any height. The jump rope comes with a solid aluminum handle with smooth bearings for a clean rotation.

Get your speed rope on Titan: here

#3. Best Weighted Jump Rope

Weighted jump ropes provide more challenge and add resistance to strengthen the upper body. Don’t underestimate the intensity of a weighted jump rope.

The brand, CROSSROPE, offers a set of light and heavy ropes that clips into a comfortable and durable handle. You can select the length of the cable based on your height in the sizing chart. The purchase includes access to an app with a library of workouts and a community of over 80,000 jumpers. The app supports all fitness levels – from beginners just getting started to advanced jumpers seeking unique challenges.

Crossrope Get Lean Weighted Jump Rope Set comes with a 1/4- and 1/2-pound rope.

Get your weighted jump rope on Amazon here: https://www.amazon.com/dp/B0842BHPNC?tag=homestrengt0c-20

Crossrope Get Strong Weighted Jump Rope Set comes with a 1- and 2-pound rope.

Get your weighted jump rope on Amazon here: https://www.amazon.com/dp/B087Z2B1RT?tag=homestrengt0c-20

Jump Rope Tricks

Try some of these tricks to make jump rope even more challenging. You can combine different types of footwork to increase the intensity of the workout.

Skier (side to side): Jump left and right.
Bell (forward and back): Jump forward and back.
Straddle: Land spreading your legs shoulder-width apart, then bring them together.
Scissor: Land with left foot forward and right foot back, then reverse foot position.
Criss-Cross (cross arm): Cross arms while jumping.
Double Under: Spin the rope twice under the feet during one jump.

Happy jumping rope!