The Top 10 Benefits of Jumping Rope

Everyone assumes that exercise is good for you, but what exactly are the benefits? How is it going to help you feel better, live longer, or be happier?

Exercise isn’t just about losing weight or building muscle. Those goals are important, but working out serves a greater purpose for your body and mind.

We love jump rope because it consistently delivers results and the benefits go beyond helping you sculpt a body that’s always ready for the beach (although that’s definitely a plus 😉).

1. Amazing for Weight Loss

Fitness can get complicated and everyone’s body is different, but the basic principles are the same.

If you consume more calories than you burn, you’re going to put on weight.
If you consume less calories than you burn, you’re going to lose weight.

Now, we practice intermittent fasting and advocate the use of a calorie deficit to help you lose weight, but a key component is exercise.

If you don’t intentionally move your body, your metabolism slows down and you burn less calories, which means it’s even harder to get lean.

One of the most popular benefits of jumping rope that we’ve experienced is how fast you’re able to burn calories, especially when you use heavy ropes.

Jump rope is simply amazing for weight loss. 

In fact, you can burn up to 500 calories in just 15 minutes.

2. Improves Your Coordination

Whether or not you pay attention to your brain, your brain always knows what your feet are doing. Jumping rope is great for coordination for this simple reason.

While jumping rope, you’re moving your feet up and down with a fast tapping motion so it’s great for sports where you’re constantly changing direction like basketball, boxing, soccer. Or any kind of sport that involves a lot of full-body coordination.

Jump rope looks simple enough, but the act of repeatedly rotating the rope around your body while jumping at precisely the right moment for the rope to clear your feet requires your whole body to be in-sync for a sustained period of time.

It takes practice to find your rhythm, but once you do it’s like unlocking your physical potential.

If you want the jump ropes we use in all our workout videos (which are the same ones we use every day to #dothething), check them out here.

3. Decrease Foot and Ankle Injuries

How many professional basketball and football players end their season (or careers) early because of a foot or ankle injury?

It’s a lot. In fact, about 25% of injuries in the NBA 2019 postseason were foot or ankle related.

Think of your body like a building, and your feet and ankles are the foundation. You can’t neglect them without risking the whole thing collapsing. If you make sure they are strong and healthy, nobody will knock you down easily.

When you are jumping rope, you’re strengthening the muscles, ligaments, and tendons around your foot and ankles making you less prone to injury.

NOTE: This is why many beginners complain to us about their feet hurting so bad. The reason is because your working all these new, cool muscles around your feet and ankles that you haven’t used regularly before.

The first time you use any muscle, it gets sore for the next couple of days.

If you’re new to jump rope and your feet hurt, keep going and use these techniques to warm up and avoid injury. Don’t worry about it, keep doing the thing, and eventually the soreness will decrease.

4. Improves Your Posture

We now live in a society where everyone, even we Jump Rope Dudes, spend most of the day hunched over the computer (and our awesome smartphones) doing stuff like work, school, and social media.

When you have this kind of slouching posture, your shoulders are caved in, your back is hunched, and this is just not good for your lower back and discs.

With proper jump rope form, you’re actually pulling your shoulder blades back and you’re aligning your spine. Which has the added benefit of making you look taller.

NOTE: Jump rope doesn’t actually make you taller, but by improving your posture, you’ll be standing up straighter, which makes you seem taller.

Good form isn’t just important while you exercise. Proper posture also improves digestion and blood flow to the brain.

5. Increase Your Bone Density

Dr. Daniel W. Barry, an assistant professor of medicine at the University of Colorado, at Denver, and a researcher who has studied the bones of the elderly and athletes says that the best exercise to improve bone density is simply just jumping up and down.

Which makes jump rope one of the best exercises for healthy bones.

Why is improved bone density a good thing?

Good question.

Consider again that your body is a building. If your feet and ankles are the foundation, your bones are the infrastructure, the beams and columns, keeping your skyscraper from becoming a pile of rubble.

Bone density is a marker of bone health and strong bones don’t break as easily.

The repetitive bouncing motion of jump rope benefits your bones in ways that lifting weights and other forms of cardio do not.

6. Helps You Recover From an Injury

Jump rope is an amazing exercise for recovering from an injury.

Brandon actually sprained his ankle really bad when he was playing college football and he was recommended to use jump rope to rebuild his strength and agility back up.

Dan experienced something similar after getting injured while trying to learn to backflip. Dan was getting treated by a physical therapist in Los Angeles who recommended jump rope for recovery.

When someone gets injured or hurt and they have physical trauma, jump rope is the most baseline exercise for recovering from injury. 

The reason is that when you’re performing the exercise and jumping up and down while your body is properly aligned, you’re engaging your entire body.

Plus there’s the added benefit of jump rope being low impact so you’re minimizing your chance of re-injuring yourself.

7. Boosts Your Intelligence

Jump rope makes you smarter.

Huh? Say what?

We know that might sound crazy, but according to the Jump Rope Institute:

Jumping aides in the development of the left and right hemispheres of your brain, which further enhances spatial awareness, improves reading skills, increases memory, and makes you more mentally alert.

Jumping on the balls of your feet requires your body and mind to make more neural-muscular adjustments to imbalances you experience from continuous jumping.

As a result, jumping improves dynamic balance and coordination, reflexes, bone density, and muscular endurance.

Jump rope benefits boosts your intelligence because your brain is working overtime to constantly monitor your rhythm and full-body coordination.

8. More Than Just Cardio

We know that jumping with a thinner or speed rope is a great cardio workout. You can even do treadmill, running, or get on the bike for a cardio workout.

We also know, on the other end of the spectrum, that weight lifting is a great workout if you want to grow your
muscle mass and get that lean, cut look that we always talk about here at Jump Rope Dudes.

BUT, the middle ground of all of this is using heavy jump ropes with intensity.

We use weighted ropes from Crossropes because it is more than some simple cardio workout where you just feel out of breath at the end of a routine.

When you use heavy jump ropes and you do some intense workouts (like the ones on our YouTube channel) that are very taxing, you’re not just getting a cardio workout, you’re getting a muscular workout as well. A total body workout, which means you’re killing two birds with one stone.

For any beginners, jump rope is an amazing way to get a really lean and shredded physique because it burns a ton of calories.

We’ve got a 7-day jump rope challenge setup to get you started.

9. Improve Heart Health

Cardio workouts are often popular because of how simple and straightforward they are. You just lace up your sneakers and step on a treadmill or walk out your door and start running.

But cardio workouts also have a positive impact on your heart, which is the primary organ of your cardiovascular system. Your heart literally puts the “cardio” in cardio workout.

While other common exercises like running and jogging can give your heart a good workout, jump rope is unique in that it’s more efficient AND has a lower risk of injury.

We actually did a side-by-side of running on a treadmill vs jump rope and jogging vs jump rope that you can checkout.

10. It’s FUN!!

Who said that getting fit had to be a boring chore?

Working out should get you the results you want AND be a whole lot of fun.

We love jump rope for all the reasons listed above and more. But the biggest reason we’ve personally been jumping rope for over 5 years and created a community of 1000s of jump rope fanatics is because it’s a blast!

Name one other workout that looks as cool as jumping rope. We dare you!

There are endless tricks to learn and you can do it anywhere.

Why does it matter if your workout is fun?

Because if you hate doing something, you won’t do it for long.

If your workout routine is boring or painful or doesn’t get you the results you’re looking for, you won’t stick with it.

Jump rope is fun, effective, and it fits into your schedule in just 10-20 minutes a day.

How do you get the benefits of jump rope?

You might be wondering what it takes to get all these benefits of jumping rope.

Well, it all starts with 5 minutes a day.

How is jump rope for only 5 minutes every day going to benefit you?

Actually, it’s got some pretty profound benefits, not just on your body, but also on your mentality and your habits.

And it’s especially a good starting point for beginners.

Consistency is King

Getting fit is less about the length of your workout and more about committing to doing the thing for a little bit every single day.

When you build a habit, habits build results.

You can’t just workout once a week for 3 hours and do nothing for the rest of the week, and expect to get results.

You need to be working out and moving your body on a consistent basis.

You won’t get shredded by jumping rope for only 5 minutes per day.

But you will create a consistent behavior that is going to help you gradually increase the amount of time you’re working out and turn it into a habit.

Bruce Lee famously said:

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times”

The person who took one full day to do 10,000 kicks and never practices again is gonna be worse off than the person who does 1 kick 10,000 days in a row.

Because the person who does it 10,000 days in a row is building up a habit and chances are, they’re going to end up doing that one kick more than once per day.

Build the Habit

They say on the Internet that it takes about 67 days to build a habit (James Clear:

Our challenge to you is to jump rope for just 5 minutes a day for the next 2-3 months.

Just tell yourself, “I’m gonna jump rope for just 5 minutes every single day” and see where that gets you.

You’ll definitely be better off than where you are right now.

DISCLAIMER: Don’t be expecting a bunch of weight to fall off, but you’re going to start feeling better, you’ll have more motivation to workout, and you’ll probably start losing a little bit of weight here and there.

Forget perfect

The main thing here is to focus on consistency. 

Don’t worry about being perfect and getting yourself super motivated to go workout for 2 hours a couple times a week.

Just commit to 5 minutes of jump rope each day.

After 2-3 months, you’ll be surprised how far you’ve come.

The Next Step

We all know that we’re supposed to workout, but we don’t always know why. Understanding the actual benefits of exercise helps encourage you to get moving.

However, few programs offer the full range of benefits like jump rope. It’s effective, portable, fun and the best part is sharing it with friends.

Join the Jump Rope Dude community to get daily workouts, coaching, and more.