Rope jumping is a simple and efficient cardio. It is a popular warm-up exercise and has more to offer than just prepping your muscles for workout sessions.
This full-body workout that athletes and fitness gurus swear by has several health benefits. But skipping, like any other exercise, is not foolproof. Here are the gains and pains of jumping rope (or skipping). Keep reading.
Skipping or rope jumping is a great form of cardio. It increases heart rate. This allows the heart muscles to work harder to pump oxygenated and deoxygenated blood across the body, thereby promoting heart health.
A 12-week study on the effect of skipping on children confirmed that rope jumping helped reduce the risk of cardiovascular disease (1).
Rope jumping is a great full-body workout. It helps shed fat from all parts of your body and tonesyou up. It will not help build lean muscle, but if you do it at a higher intensity, you will work your biceps, triceps, shoulders, calves, thighs, and glutes.
Skipping or jumping rope is an amazing way to burn calories and shed fat. In a study, scientists found that rope jumping to dance music helped improve BMI more than stationary cycle exercise (2).
Start with a short session of 2-3 minutes of jumping rope every day. Increase the duration and intensity as you progress.
This is the reason most athletes, and especially boxers, practice jumping rope. It is scientifically proven that adding skipping or rope jumping and weighted rope jumping to your exercise routine helps improve coordination, strength, endurance, and balance in young athletes (3), (4).
Jumping rope is a great way to boost your immune system. Physical exercise helps lower inflammation, increases the number of T-cells, and improves the function of natural killer cells (5). But be cautious astoo much exertion may make you prone to infections (6).
Osteoporosis and weak bones are direct causes of low bone density. Jumping rope regularly can help improve bone density (7). Moderate intensity rope jumping is also safe for people with osteopenia. It helps increase hip bone mineral density (8).
Skipping stimulates the secretion of serotonin, the “feel good” hormone. This, in turn, helps boost mood and improves mental disorders like depression and anxiety.
About 5% of children in the US have ADHD (Attention Deficit Hyperactivity Disorder) (9). Research studies have shown that skipping or jumping rope helps children with ADHD (10), (11). Consult your doctor to know if your child can benefit by jumping rope.
Jumping rope is easy on your joints, thereby lowering the risk of injury of the knees or any other joint. Of course, you must not try rope jumping right after surgery or a critical injury – not until your doctor and physical therapist give you a nod.
Sweating is great for your skin. Sweat helps maintain skin hydration (12). Moreover, it acts as a barrier to prevent dust, pollution, and microbial growth on the skin. As a result, your skin can turn brighter over a period. Remember, you must also hydrate and eat healthily.
Main Idea: Skipping or jumping rope helps improve heart health, aids weight loss, boosts mood, is easy on your joints, helps children with ADHD, and is great for people with mental illnesses.
Why wait? Get yourself a rope, blast some music, and sweat it out! Not sure how to do it? Let us help you.
You can easily include a 5-minute fat-burning skipping in your exercise routine. Here’s an example:
Moderate Intensity Skipping – 4minutes
Jump Squats – 2 sets of 12 reps
Leg In And Out – 2 sets of 12 reps
Russian Twists – 2 sets of 20 reps
Leg up Crunches – 2 sets of 25 reps
HIIT Skipping – 1 minute, 5 reps with 10 seconds break
Kettlebell Swings – 2 sets of 8 reps
Single Leg Deadlifts – 2 sets of 6 reps
Mountain Climbers – 2 sets of 15 reps
Elbow Plank – 1 minute hold
Bicep Curl – 3 sets of 12 reps
Tricep Extensions – 3 sets of 8 reps
Chest Press – 3 sets of 8 reps
Shoulder Press – 3 sets of 8 reps
Moderate Intensity Skipping – 5 minutes
Now, let me address a common question:
Start with 1-minute ropejumps. Increase the intensity and time as you become comfortable. Increase the time every week by at least 1-2 minutes. You should be able to jump rope for 10 minutes straight. However, take breaks, sip on your electrolyte drink, and get jumping again.
Now, let’s discuss when it is not advisable to jump rope.
Rope jumping is a great exercise. Keep the basics in mind. Ease your body into it slowly and keep it steady, but progressive. Include skipping as an exercise in different workouts. You will sure have fun and also feel energetic and young at heart.
Can rope skipping reduce belly fat?
Yes, skipping can help reduce belly fat. But make sure you eat healthy and do lower belly exercises.
How much should you skip a day?
You can start by doing 1-2 minutes of skipping in a day. Increase the time to 10-15 minutes as you progress.
Can skipping reduce thigh fat?
Yes, skipping helps reduce thigh fat. It is a good calorie burner. You should also do these leg exercises to tone your thighs.
Does skipping help get bigger buttocks?
No, skipping will not help increase the size of your glutes. But it can help reduce fat from your butt. Read this post if you want to increase the size of your buttocks.
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