In 2019, the Korean Society for Bone and Mineral Research also recommended that people jump rope for 10 minutes a day to improve bone strength. A higher bone density can also reduce risk for osteoporosis later in life, particularly for girls and women.Ī 2017 study found that girls aged 11 to 14 who participated in weekly jump roping had higher bone density than those who did not jump rope. Bone density measures the strength of your bones - if you have more minerals, like calcium, in your bones, they are less fragile and less likely to break. Jumping rope can make your bones stronger. At the end of the study, the girls who jumped rope had lower overall body fat, less body fat on the abdomen, and a better pulse rate - all of which can contribute to heart health. A 2018 study found that a 12-week jump rope regimen reduced cardiovascular disease risk factors in teen girls who had prehypertension, or borderline high blood pressure. Jumping rope is also beneficial for people who are already at risk for cardiovascular disease. The higher someone's VO2 max, the more cardiovascular endurance they have.Ī 2019 study of college-aged men found that those who did two daily sessions of jump rope per day for 12 weeks improved their V02 max and functional movement compared with those who did their fitness routines as usual. For example, jump roping can increase your V02 Max, the measure of the maximum amount of oxygen a person can utilize during exercise. Since jumping rope gets your heart pumping, it's great for your cardiovascular system and heart health. 'Jumping rope forces you to coordinate your upper and lower body movements so you are more agile and your body awareness is improved tremendously,' she says. With your improved coordination from jumping rope, you'll be less likely to get hurt either during exercise or in day-to-day activities, Michaels says. 'The feet must jump in time with the wrists rotating in order to create a continuous jumping motion.'įor example, a 2017 study found that jumping rope helped improve motor coordination among autistic children, who often struggle with balance and coordination.Īnother 2015 study found that pre-teen soccer players who jumped rope exhibited better motor skills after eight weeks than those who just did soccer drills.

'Jump rope improves coordination by requiring several body parts to communicate in order to complete one movement,' Rees says. Jumping rope requires top-notch coordination, especially as you advance to more skilled moves, such as quickly swinging the rope twice within each jump. This increases caloric burn as well as challenges the body's different energy systems.' 2. 'Your heart rate will rise immediately and have to maintain the amount of energy produced for the muscles. 'You will notice quickly that if you jump rope for two minutes straight as a beginner, it will heavily challenge your cardiovascular capabilities,' says personal trainer Morgan Rees. Your body needs to burn more fuel to produce this energy, so it burns lots of calories. Since most of your major muscle groups are working when you jump rope, the exercise is considered thermogenic - it creates a lot of heat in the body. 'It burns more calories than any steady state cardio - from rowing or jogging to cycling and swimming,' says celebrity trainer Jillian Michaels, creator of The Jillian Michaels Fitness App. That is more than some other continuous cardio exercises. Jumping rope can burn 200 to 300 calories in 15 minutes. Here are 10 science-backed benefits of jumping rope: 1. Plus, jumping rope burns lots of calories, strengthens coordination and bone density, and can reduce your risk of injuries and heart disease. In fact, a 2013 study found that college men who spent 10 minutes of jumping rope daily for six weeks improved their cardiovascular fitness just as much as college men who spent 30 minutes of jogging for the same time period. Jumping rope is one of the most underrated types of exercise - and it may even be more effective than other forms of cardio. Jumping rope only requires one piece of equipment and can be done almost anywhere.By diversifying your workout routine, jumping rope can help boost mood and keep exercise fresh.

Benefits of jumping rope include cardio endurance, strength-building, and stress relief.

Jump rope benefits