The Top Health Benefits of Skipping Rope

Pressed For Time? Try Skipping Rope

For many people, getting (and staying) in shape is harder than ever. Thanks to busy schedules and hectic lifestyles, many people don’t have the time (or energy) to take care of their bodies as they should. When diets high in sugar and processed foods are added to the equation it’s a recipe for disaster.

Living a healthy lifestyle may be difficult, but it’s not impossible: skipping rope may be just what a person needs.

Top health benefits of jump rope workouts

The Benefits of Skipping Rope

Skipping rope is popular with kids, but it is especially beneficial for adults:

Burns calories fast. Minute for minute, skipping rope ranks near the top of the list for exercises that burn calories, making it an effective way to lose weight. It is estimated that a 200 pound person can burn up to 1000 calories in an hour, which is equivalent to 166 calories in 10 minutes, or running eight minute miles. 1

Convenience. Skipping rope can be done anywhere: at the office, in a hotel room, at home, etc. This allows even the busiest of people to get a quick workout wherever they are.

Full body workout. Skipping rope works the entire body: not only do the thighs, calves and hamstrings get a great workout, but the chest, shoulders, back and core reap benefits as well.

Increased coordination and concentration. Skipping rope takes timing and concentration, and both of these skills can be applied to other aspects of a person’s life.

Increased bone density. A study in the American Journal of Health Promotion studied the effects of skipping rope on sixty premenopausal women ages 25 to 50 for four months against those who were sedentary. At the end of the study, bone mineral density increased for the rope skippers by an average of .5%, while women who did not jump lost an average of 1.3% bone density.2

Skipping Rope Routines

A person can skip rope exclusively, or it can be done as part of a workout. Here are two sample jump rope workouts:

Workout #1

  1. Jump rope 90 seconds Inchworms 1 minute
    Inchworms for 1 minute
  2. Jump rope 90 seconds Mountain Climbers 20 seconds
    Mountain Climbers 20 seconds
  3. Jump rope 90 seconds Leg Raises (30 seconds)
    Leg Raises for 30 seconds
  4. Jump rope 90 seconds Walking lunges 10 (curls optional)
    Walking lunges 10 (curls optional)
  5. Jump rope 90 seconds Quadraplex (45 seconds each side)
    Quadraplex (45 seconds each side)

Rest 2-5 minutes. Repeat

Workout #2

Stand in front of a clock or timer

  • Jump Rope for 3 minutes to warm up
  • Rest for 30 seconds
  • Jump rope as quickly as possible for 60 seconds
  • Rest for 30 seconds
  • Jump Rope as quickly as possible for 60 seconds
  • Rest for 30 seconds

Repeat this alternating pattern for 15-20 minutes

Skipping rope is a great exercise for all fitness levels and can be done practically anywhere. If a person is pressed for time or is simply looking to spice up their current fitness routine, skipping rope may be the answer.



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