Jumping rope is a workout tool that may seem old-school, but it actually has many benefits and is a great way to strengthen your cardio. Dusted off by the pandemic, this sport, which allows for intensive workouts of all muscle groups without leaving your home, is making a real comeback. In addition to being fun, jumping rope can offer a multitude of serious athletic benefits, from coordination to explosive power to agility. With the increase in remote work, jumping rope can allow us to stay active or even serve as a real athletic workout.
If you're still not convinced, we'll explain everything you need to know about skipping rope, and our best tips for practicing this sport to the best of your ability.
What is jump rope?
Jumping rope is a sport that involves swinging a rope around your body and jumping over it as it passes under your feet. It's a form of cardiovascular training since the constant movement elevates your heart rate.
While the basic concept is simple, there are many variations of jumping and using the jump rope, depending on your fitness goals. Here are some examples of uses:
- in warm-up or cool-down
- alternating with other exercises for a HIIT workout
- to improve agility or speed, by jumping rope quickly.
- Others practice double-unders (jumping and swinging the rope under your feet twice before landing again) to develop explosive power.
- others develop their creativity and let off steam by experimenting with more unique dance moves.
What posture and technique should I adopt with a jump rope?
It should start with good posture: think shoulders down, keep your chest up, back straight, and look straight ahead. Position your arms and elbows on the midline of your body, about 5 cm from your ribs, hands pointing outward, and engage your core. Then, with a handle in each hand, rotate the rope by making small circles with your wrists. It's best to avoid having your legs too straight; maintain a slight bend in your knees, stay on the balls of your feet, and jump only high enough to clear the rope—not too high. By keeping your jumps low to the ground, you'll be able to jump both faster and longer because you won't be expending excessive energy.
There are several variations of footwork: start with the basics, namely the basic bounce (both feet jump in unison once with each rotation of the rope), then try the basic double bounce (two jumps). You can also do the boxer shuffle, which is essentially a short jog in place where you shift your weight from side to side.
Once you've mastered your footwork, focus on your rhythm. Listening to music and trying to keep up with the beat can help you establish a good rhythm. You can also choose a fast-paced song and try jumping along to it to improve your speed.
If you're new to jumping rope, be sure to take it slow. Otherwise, you could increase your risk of overuse injuries. Start with 30 seconds of jumping interspersed with equal periods of rest. Gradually increase the length of the interval. Because jumping rope is a high-impact, cardio activity, talk to your doctor first if you have known heart problems or a history of injury.
How to start jumping rope as a beginner?
You don't need any basic skills to jump rope. All you need is:
- a rope of appropriate size
- a suitable surface,
- comfortable clothes
- a little know-how on the right move to adopt.
To make sure your rope is the right size, grab a handle in each hand, place one foot in the middle of the rope, and pull the handles toward your chest so they're level: if the tops of the handles reach your armpits, your rope is the right size. If they're too short, you need a longer rope. If they're too long, you can adjust the length either by fiddling with the locking device inside the handle (many jump ropes have these) or by tying a secure knot under the handles on either side of the rope.
Avoid jumping rope on surfaces that are too hard, such as concrete or asphalt, as these can be harsh on your joints. Surfaces that are too soft, such as grass and sand, are also not ideal because they don't provide enough cushioning and support. Ideally, you should jump on a mat: there are specialized jump rope mats, but you can simply use a thin yoga mat. This support helps lessen the impact on your joints. You can also jump on wood or any type of gym floor.
As for clothing, sneakers that properly support your foot and comfortable clothing that is not too loose (so as not to hinder your movement) will be ideal.
What are the benefits of jumping rope? What results can you expect from jumping rope?
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An effective cardio workout
If you're looking for an effective cardio option, jumping rope is one of the best exercises you can do. It gets your heart rate up very quickly because it involves many different muscle groups working together at the same time.
Jumping rope is a high-intensity activity. One minute of vigorous-intensity activity is equal to two minutes of moderate-intensity activity (such as brisk walking or tennis) in terms of health benefits (e.g., reduced risk of heart disease and diabetes).
A 2013 study found that students who did 10-minute jump rope sessions daily for six weeks improved their cardiovascular fitness as much as students who spent 30 minutes jogging during the same period.
Incorporating jump rope into your workout will allow you to get the same benefits as moderate-intensity activity in about half the time.
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Burn calories.
Jumping rope can burn 200 to 300 calories in 15 minutes. This is more than other continuous cardio exercises, such as running or cycling.
Since most of your major muscle groups are working when you
Jumping rope is considered to induce a state of thermogenesis —it creates a lot of heat in the body. Your body needs to burn more fuel to produce this energy, so it burns a lot of calories.
It can be a good help to lose weight or erase cellulite from the thighs by combining this sport with a healthy diet.
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Improve coordination
Jumping rope requires a lot of coordination. Your hands, feet, and sometimes even your eyes all have to work together to ensure you perform the movement correctly, jump over it at the right time, and then repeat the pattern at a steady pace. This high level of coordination may seem very difficult at first, but stick with it and you'll see your basic skills improve.
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Body strengthening
Jumping rope strengthens your entire body. You engage your entire body from head to toe. The movement particularly targets your legs (calves, quadriceps, hamstrings, foot muscles, and ankles). But it also aims to strengthen your torso, stomach, and abs, as well as your biceps and shoulders. The advantage of jumping rope is that the movement is quite natural, without having to think about engaging all these parts of the body. You work on your physical endurance in its entirety.
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Increase agility and balance
Jumping rope involves developing good footwork, working on balance, strengthening ankles, and therefore agility. This ability is also found in other sports that require a lot of movement and rapid changes of direction, such as boxing, basketball, or volleyball.
A small study of young soccer players concluded that jumping rope as part of a regular training program improves balance (as well as motor coordination). This is because when you jump rope, you have to regain your balance between each jump, and you also need good balance to be able to jump efficiently again. You can also do certain jump rope exercises, such as jumping on the ball of one foot or hopping from side to side, to further challenge your balance.
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Increase bone density
Jumping rope can help build bone density due to the impact of jumping. Bone density tends to decrease with age, making you more prone to fractures. By building bone density through activities like jumping rope, you can reduce your risk. If you already have osteoporosis, it's best to consult your doctor before starting an exercise like jumping rope, as the high impact can be harmful to already weakened bones.
