Jumping Rope: a great cardio alternative

If you're looking to lose weight fast, jumping rope might be a great cardio alternative for you to try. In this article, we'll tell you everything you need to know, how to get started and how to achieve the best results.
Jumping Rope: a great cardio alternative

Last update: 22 March, 2019

Jumping rope is a great cardio alternative and an effective way to get in shape. For that reason, we’re going to tell you everything that you need to know about it. We’re also giving you some tips to become the best version of yourself in each of your workout sessions.

You probably remember jumping rope as a game you played as a child, and you probably haven’t done it in a long while? However, this simple yet effective activity has many benefits that will motivate you to start doing it again.

Indeed, jumping rope is one of the most effective cardio exercises to lose weight and work on different muscle groups. Your arms, especially your shoulders, your back, and even your abdomen will be engaged during this activity.

It has the advantage that you can choose the intensity of the workout, depending if you want to warm-up, burn calories or improve your strength. Also, you barely need any equipment, all you need are a pair of sneakers and a jumping rope. You won’t need to worry if it’s too hot or too cold outside either, because you can do this activity in your own home.

An extraordinary cardio exercise

Jumping rope is an excellent way to burn body fat and improve your physical condition. Unlike other types of cardio exercises, most people don’t suffer injuries or joint pains from practicing jumping rope.

The key is to make sure that you are jumping correctly! For example, most beginners will jump higher than necessary, which can increase their risk of injury.

jumping rope cardio

In fact, many studies have shown that jumping the rope is one of the most effective cardio exercises. You can get in shape in a few minutes every day. You can work almost every part of your body, depending on the type of rope you use.

Boxers are known for using jumping rope as part of their training regimen. Among other benefits, jumping rope can improve your cardiovascular fitness, flexibility, rhythm and tone up your shoulders, arms, and back muscles.

Getting started

As we mentioned before, this is an intense, full-body workout. Your leg muscles will help you do the jumps, you will contract your core muscles to keep you balanced and you will use your arms to rotate the rope.

If you practice it correctly, jumping rope has less impact that running, which means you’re less likely to become injured. The best way to get started is to find a rope that is lightweight and fast.

From here, all you need to do is start jumping. Don’t try to imitate complicated exercises or go as fast as you can. Start gradually and don’t demand too much of yourself.

Progressively increase the difficulty

In the beginning, it’s better to start jumping with both feet at the same time. As you become better with practice, you can start to jump by alternating your feet or jumping with only one foot.

Feel free to experiment, but always have a good posture and execute the exercise correctly. Land smoothly with your toes and don’t jump too high.

Also, remember that intensity is a key factor in this type of exercise in order to burn fat and speed up your metabolism.

jumping rope cardio

As you have been able to see, jumping rope is an excellent way of performing cardio and burning calories. You barely need any equipment, money or space.

However, the shoes you wear and the surface you jump on are to be considered. Also, as with any other exercise, it’s important that you warm-up, stretch and cool down.

It doesn’t matter what your fitness level is, this exercise will challenge you. With a little practice and perseverance, you’ll be able to perform more effective and complicated exercises. What are you waiting for? Start jumping today and enjoy all of the benefits!


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

    • Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). Jump rope training: Balance and motor coordination in preadolescent soccer players. Journal of Sports Science and Medicine14(4), 792–798.
    • Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players. Journal of Sports Medicine and Physical Fitness51(2), 211–219. https://doi.org/10.13140/RG.2.1.5129.4169

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.