Skipping Rope Workout Benefits: How To Get Fit Quick

Learn about skipping rope workout benefits and how this simple yet effective piece of fitness equipment can help you lose weight and build strength.

Skipping Rope Workout Benefits: How To Get Fit Quick

If you’re looking for a simple yet effective workout, then skipping is one of the best out there. Whether you’re skipping at the gym or at home, it’ll help you get fit in next to no time. After all, there’s a reason why jumping rope forms the basis of so many successful athletes’ workout routines, from boxers to footballers.

Skipping rope workout benefits are widespread, helping to both improve your cardio fitness and strengthen your core, alongside other muscle groups. Here’s how skipping can benefit you, alongside a couple of different techniques and types of rope which you can use.


Burn Calories

Jumping rope is an extremely effective way to burn calories. Even if you only skip at a very moderate rate, you could still burn around 10 to 16 calories a minute. So, if you skip rope for 30 minutes, in three 10-minute rounds, you could burn roughly 480 calories in one session.

Boost Brain Health

It’s common knowledge that exercise is good for mental health, but exercise that combines physical tasks with cognitive ones is also good for the brain. Skipping rope, especially if you throw in a trick or two, requires concentration so qualifies as both physical and cognitive activity.

Improve Balance & Reflexes

When you skip rope, you have to focus on your feet and stay on your toes. Not only does this improve your balance, but it also helps with coordination, reflexes and agility – that’s why skipping rope is so commonly practised by boxers. Try skipping for a few minutes each day and you’ll quickly see an improvement, both in your technique as well as in your balance and reflexes.

Skipping Techniques

There are many ways to skip rope and switching it up will keep your daily workout routine interesting. We’ll walk you through two of the most widely-used techniques:

Bounce Step

The bounce step is probably the most common way to skip rope. It involves simply bouncing high enough (with both feet) to clear the skipping rope as you swing it over the top of your head, and is a great way to improve speed, cardio and agility.

Alternate-Foot Step

Similar to the bounce step, the alternate-foot step involves jumping high enough to clear the rope but simultaneously switching your bounce between two feet, similar to running on the spot. This technique is particularly effective for improving your ability to quickly change directions and improving your overall balance.

Types of Skipping Ropes

You can buy skipping ropes in a variety of styles and materials. Popular options include the standard cloth skipping rope, weighted jump rope (which typically features weighted handles on a leather or cloth rope) or a speed jump rope, which is extremely lightweight and typically made of PVC rope.

What type of jump rope you choose largely depends on your intended use. Most novices begin with a simple cloth jump rope before moving onto other more complex products. Cloth jump ropes are extremely cost-effective, so it’s no sweat if it turns out you don’t like skipping.

For anyone looking to step things up a little bit, go for either a weighted or speed jump rope. A weighted jump rope works out your upper body while you skip, but can be a bit slower speed-wise. On the other hand, the speed jump rope, as its name suggests, is built for a faster workout.

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