Three Benefits of Jumping Rope

NBC 5 Fit Club Coach Saran Dunmore explains how jumping rope offers three benefits to improving your health.


Jumping rope  is an extraordinary exercise. It’s one the most effective, fat burning workouts you can do. And it’s fun too.

Jumping rope is a great cardio exercise for your heart. It also helps your brain, strengthens your upper and lower body, and burns a lot of calories in a a short time. It’s inexpensive and the effort it takes to jump rope for 10 minutes is the equivalent of running a mile in eight minutes. This aerobic exercise can burn up to 700 calories per hour, with about 0.1 calories consumed per jump.

According to research by the Jump Rope Institute, jumping rope for 10 minutes a day is equivalent to:
30 minutes of jogging
-720 yards of swimming
-2 sets of tennis singles

Your Heart


Jumping rope increases your cardiovascular fitness.

It improves your heart, arteries and veins ability to bring blood and oxygen to and from the heart. As a result, you will have a greater ability to perform your daily tasks, but you will become less breathless during exercise as well.


Lower Body


Jumping rope also helps bone strength, coordination and overall endurance.

All leg muscles are worked out when you jump rope. Toned calves, hamstrings and thighs, ladies. It also helps to engage the ab muscles (try one-leg popups for that six-pack).


Upper Body Muscles


When you swing the rope you’re working your arms, shoulders, back and chest muscles. So keep turning! For an extra upper body workout, skip with your own rope while you wait for your turn.

Burn More Calories Than Running


“Bored with running on the treadmill? Have you worn out another pair of running shoes on the trails? No worries. Change up your cardio workout by getting a jump rope.”

Jumping rope might seem like kid’s play, but when it comes to burning calories, wise adults grab a rope and hit the pavement. If you want to boost your weight loss efforts, a jump rope is a valuable exercise tool.

“Both running and jumping rope tone your leg muscles and improves cardiovascular fitness. However, when it comes to burning calories, pound for pound, jumping rope wins the fight. In fact, you would have to run an  eight-minute mile to work off more calories than you would burn jumping rope. According to the Mayo Clinic,  the average person weighing 160 pounds can burn up to 730 calories in an hour of jumping rope.”

A 160-lb. person who spends 30 minutes jumping rope at a slow pace can burn 290 calories. If the intensity is stepped up a bit, that same person could burn 363 calories. If the jump rope is turning at a fast pace, the calories burned will climb to 435.

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