Why You Should Start Incorporating Jump Rope Workouts Into Your Routine

Meet the experts: Audrey Bowman, CPT, a personal trainer and run coach in Tennessee. Cathlin Fitzgerald, DPT, CSCS, a strength and conditioning coach and doctor of physical therapy in New York City. Rhiannon Jardim, DPT, CSCS, strength and conditioning coach and doctor of physical therapy in New York City. Brian Rawlings is a jump rope athlete, coach, and influencer.

Benefits Of Jump Rope Workouts

• You can burn more calories in less time. Fitting in a long workout before hitting the office can be a challenge. Jump roping makes for quick and efficient cardio. In fact, a 2013 study showed that just 10 minutes of jump roping stimulates the cardiovascular systems as much as 30 minutes of jogging. “You can burn more calories jump roping than a casual run, elliptical or stationary bike workout,” says Dr. Fitzgerald. “You spend less time and use the same amount of energy.”
• It can boost running performance. If you’re stuck in a rut during a run training cycle, you may benefit from shifting your warm-up. A 2020 study found that adding jumping rope to warm-ups helped amateur runners run faster, jump higher and faster, and strengthen their feet after 10 weeks.
• It strengthens tendons and improves muscle efficiency. Jump rope is a plyometric exercise that not only boosts your VO2 max, but builds strength, specifically in tendons. The repetitive hopping motion challenges your tendons to rapidly stretch and contract, activating something known as the stretch-shortening cycle, and helping you build strength and resilience over time, according to Dr. Fitzgerald. This is especially true for the Achilles, the big tendon on the back of your ankle, which helps with any movement requiring running or jumping. Over time, this allows you to recruit your muscles more efficiently, translating to enhanced power and performance, according to Rhiannon Jardim, DPT, CSCS, strength and conditioning coach and doctor of physical therapy.
• It helps with coordination. Jumping rope is more than just a cardio challenge—it involves focus, rhythm and significant coordination. It takes practice to master the cadence and timing of jumping over the rope, then whipping it back around, over and over again. Mastering this technique is particularly beneficial for runners who, as Dr. Fitzgerald notes, don’t spend dedicated time working on hand-eye or hand-foot coordination. Additionally, as people get older, coordination tends to worsen unless you’re actively working on it, so it’s an important skill that jumping rope can help you maintain.
• It’s accessible. Keeping up with exercise on vacation is tough, especially when the place you’re traveling to lacks a gym. A jump rope is compact and portable, and you don’t need much space to use it. When Rawlings travels, he fits a quick, high-intensity jump rope session in either a hotel room or outdoor area.
• It improves bone density. Repeated jumping can improve bone density due to the weight-bearing and mechanical load it places on bones. “Jumping rope activates cells to remove damaged bone particles while elevating the concentration of bone-building cells,” says Dr. Jardim. This is particularly important for those at risk of decreased bone mineral density with osteopenia or osteoporosis.

Best Jump Rope Workouts

Let’s jump into it. (Ok, enough of the jumping puns for now…)

Audrey Bowman, CPT, a personal trainer and run coach, assembled a list of her favorite jump rope workouts of varying duration and difficulty to share exclusively with Women’s Health. Follow along with the full workout for a jump-rope-only sweat, or incorporate a few of the exercises below into a circuit with other workout moves. Depending on your goals, the program below can be added to your fitness routine two to three times per week, whether as a standalone workout, a warm-up or cool down.

Time: 10-15 minutes | Equipment: Jump rope, mat (optional) | Good for: Calves, quads, glutes, hamstrings, shoulders and abs

Instructions: Start by completing the warm-up exercises, repeating them twice. Then move on to Circuit 1, followed by Circuit 2, and finish with Circuit 3, performing each circuit in its entirety for three rounds before moving on to the next. End with the cool-down stretches.

Perform each exercise for the specified time below, and rest as indicated between each move before moving on to the next. Once you build up your endurance, Bowman suggests adjusting the intervals by increasing the work time and reducing the rest periods (e.g., going from 30 seconds of work and 30 seconds of rest to 40 seconds of work and 20 seconds of rest).

Warm-up (2 rounds)

Circuit 1 (3 rounds)

Perform each exercise and each rest period for 30 seconds.

Circuit 2 (3 rounds)

Perform each exercise for 20 seconds, resting at the end of each complete round for 1 minute.

• Jump rope
• Jumping jacks
• Jump rope
• Jump rope side-to-side (aim to land both feet 2 inches to the left or right with each hop)
• Jump rope
• Jump rope as fast as you can (this is your moment to push yourself before rest!)
• Rest

Circuit 3 (3 rounds)

Perform each exercise for 20 seconds and each rest period for 10 seconds.

• Jump rope as fast as you can
• Rest
• Broad jumps
• Rest
• Mountain climbers
• Rest

Cool Down (10-15 seconds each or longer if needed)

Tips For Getting Started With Jump Rope Workouts

Before you start jumping, you’ll want to find the right jump rope. Consider the weight, length, and material of the rope, as each aspect can affect your workout experience. For beginners, a lightweight, adjustable, no-frills jump rope is often best since it allows for more control and helps you develop rhythm without straining your wrists or shoulders. On the other hand, if you’re looking to build strength and endurance, a weighted jump rope will add resistance and provide a more challenging workout.

One of the top WH-tested recommendations is the Loocio Jump Rope. The foam handles are designed for a comfortable and sturdy grip, and the ropes are made from a durable, tangle-free material, making it easy to focus on your workout without interruptions. Plus, at less than $10, it’s a budget-friendly option that’s ideal for beginners or jump rope-curious folks.

Another solid option is the Bala Weighted Jump Rope, which features a weighted handle design (1/2-pound each), which makes it perfect for challenging upper-body strength and boosting the burn. This jump rope also comes with adjustable handles, allowing you to customize the fit, and the bearings ensure a smooth, tangle-free rotation for uninterrupted jumping.

Bala Weighted Jump Rope

As with any new skill, Bowman recommends taking your time getting used to jump rope workouts. Start with shorter sessions, around five to 10 minutes, a few times per week to build your stamina, coordination, and rhythm. As you get more comfortable, you can gradually increase the duration and intensity of your sessions.

Risks Of Jumping Rope

Jumping rope is an effective and fun way to get moving, but it’s important to ease into it, especially if you’re a beginner. Because it’s a high-impact activity, excessive or improper jumping can put significant stress on your tendons, particularly the Achilles. Overdoing it in the early stages may lead to tendonitis, which is inflammation caused by repeated strain, says Dr. Jardim. To avoid this, make sure to warm up properly and listen to your body—taking rest days is crucial to prevent overuse injuries.

While the repetitive jumping motion can be great for building up bone density, those with pre-existing bone conditions like osteopenia or osteoporosis should approach this exercise with caution. The impact from jumping might exacerbate these conditions, so it’s best to consult with a healthcare provider before starting. If you have concerns, consider low-impact alternatives or modifications, such as stepping or side-to-side movements, to build strength and coordination without the added pressure on your bones and joints.