Posted on

Jumping rope

Jumping rope is cheap, portable, and a great calorie-burner.


“According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:

  • 30 minutes of jogging
  • 2 sets of tennis singles
  • 30 minutes of racquet and handball
  • 720 yards of swimming
  • 18 holes of golf

In addition, jumping helps to develop the left and right hemispheres of the brain, to further improve spatial awareness and reading skills and increases memory and mental alertness. Jumping on balls of the feet requires the body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance”. Jump Rope Institute

The exercise surface is important. Do not jump on a carpet, grass, or asphalt. Use a wood floor, piece of plywood or an impact mat made for exercise.

If you haven’t jumped rope since third grade, it can be humbling. It demands (and builds) coordination. Initially, you should practice foot and arm movements separately.

  • Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.
  • Next, without using the rope, practice jumping.
  • Finally, put the two together. You’ll probably do well to jump continuously for one minute.

Jumping rope improves your coordination. Whether or not you’re paying attention to them, your brain is aware of what your feet are doing. This practice, over and over again, makes you “lighter” on your feet.

Increases your strength in the muscles surrounding your ankle joint and in your foot, decreasing the chance of injury to those areas.

“This aerobic exercise can achieve a “burn rate” of up to 1300 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. Since the impact of each jump or step is absorbed by both legs, jump rope may have lower risks for knee damage than running.” Science Daily



21 thoughts on “Jumping rope

  1. It’s funny that something we did as a kid “jumping rope” is one of the calorie burning exercises. Thanks for posting this. This option never occured to me. Thanks my friend. Happy New Year.

    1. Surprisingly, it´s safe too (with a little bit of practice). Also, it´s great if you don´t love to run (like me). Happy New Year, my friend 🙂

      1. Yeah, I did plenty of miles on the treadmill & elliptical cycles. MIss that. BUt this option you reminded me of will be a healthy option for me once I recover. Happy and healthy 2016 to you and everyone you love.

      2. Thank you, my friend 🙂 I wish you the same.

      3. 🙂

  2. Reblogged this on wwwpalfitness.

    1. Thank you 🙂

      1. You’re welcome:)

      2. 🙂

  3. You may not believe this but I started jumping rope again 4 years ago. It’s great!

    1. Of course I believe you, why not? 🙂
      I love jumping rope and I think it´s undervalued as exercise, except for boxers or fighters. Have a great day 🙂

  4. You may not believe me but I started jumping rope again 4 years ago. It’s great!

  5. How safe would it be for someone that is dealing with a back injury

    1. Well, it´s public I have two slipped discs (L4-L5, L5-S1). I have no problem with jumping rope at all, but with surfaces 🙂
      I guess with an injury in the dorsal region would be any different as there is a lot of movement in the shoulders.

      1. cool, thanks 🙂

      2. Please, be careful 🙂

      3. Always and thank you

      4. You are welcome 🙂

  6. ¡Un ejercicio muy difícil! My kung fu instructor used to have me jump rope all the time, mostly because of the coordination benefits. It was also a good exercise in patience, because I hated messing up.

    1. I totally agree with you. It´s great for build up patience 🙂 Basketball lead me to jumping rope, and there are a lot of patterns to do and improve coordination. I´m still trying to jump 10 minutes in a strecht 🙂 Felicidades por tu español!

I´d love to know what you think