Have You Ever Actually Tried to Workout by Jumping Rope?
Seriously…most people have just played around with a jump rope back in Elementary School. A lot of people think of jumping rope as more of a game or a kid’s toy…the ironic thing is that it is actually an extremely effective form of exercise. Almost every person I know could easily walk at a brisk pace for 15 minutes, but I bet less than 1% of the population could jump rope for that long.
So What Muscle Groups Does Jumping Rope Target?
The answer is just about every muscle in the body. I think it works muscles that rarely get used. After my first time jumping rope, I was sore in many muscle groups…especially in the calf muscles and abs. In fact, if you are really trying to get ripped abs, jumping rope will help big-time. Your core really gets worked hard since your abs have to contract to stabilize your entire body as it propels through the air.
Jumping Rope Helps Release Your Fat Burning Hormone (HGH).
HGH is a hormone that your body releases naturally, which burns body fat like crazy. Increasing your natural level of HGH in your body is your quickest route to burning body fat. Unfortunately, low intensity cardio won’t assist your body in releasing HGH. The proven way to increase HGH is to alternate high intensity cardio for 30 seconds followed by 30-60 seconds of rest…this is called High Intensity Interval Training (HIIT).
Tips On Purchasing a Jump Rope
For about $15, you can get a “Speed Rope” at most sporting good stores. They are basically plastic ropes without the beads…make sure it is “adjustable” as well. This is extremely important!
How to Get The Correct Adjustment on Your Jump Rope
- Place Your Jump Rope on the Ground
- Stand on the Midpoint of the Rope (an equal distance between the handles)
- Grasp the Handles and Pull them to Your Chest While Standing on the Rope
- The Top of the Handles Should Reach About 6 Inches Below the Collar Bone (not as high as the collar bone or as low as the upper abs…If in doubt, go a bit too long and shorten the rope a bit as you get more experienced)
Learning the Skill of Jumping Rope, Your First Two Weeks of the Program
Most beginners “double bounce” in between rotations. This actually allows them to rest their core a bit as well as their calf muscles in between rotations and means that they have a low level of core fitness. You will want to jump cleanly in between each rotation and keep the abs and core tight.
Your arms should barely move when you jump rope. The rotation of the rope should come from wrist movement. If you want to increase the speed of the rotations, simply increase the tightness of the circles that your wrist is making (this will make more sense when you start jumping rope). The goal of your first two weeks of jumping rope is to eventually work up to a point where you can jump rope for 5 minutes solid without having to stop and start again. This means that if you have to stop because the rope hits your feet, you have to start again from zero. You also want to be able to jump rope alternating feet, so it looks like you are running while jumping rope.
Here is a Video With A Guy With Serious Jump Roping Skills
Note: The music he has chosen is super-corny! Don’t tell me I didn’t warn ya…LOL!
My Favorite 15 Minute Jump Rope Workout
- Stand in front of a clock or timer of some sort
- Jump Rope for 3 minutes to warm up
- Rest for 30 seconds
- Jump rope as quickly as possible for 60 seconds
- Rest for 30 seconds
- Jump Rope as quickly as possible for 60 seconds
- Rest for 30 seconds
- Repeat this alternating pattern for 15-20 minutes
Note: There are a bunch of things you can do to customize this…you can do the whole workout using the “running in place” method of jumping, you can learn how to spin the rope twice for every one jump, etc…as you get really advanced you will find that you will be able to spin that rope at blazing speed and that 60 minute sprint will be extremely intense. Also, if you want to take advantage of the fast heart rate and burn even more body fat, hit a treadmill or exercise bike for 20-30 minutes after your jump rope workout.
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hey,
what is a good diet to go on for jump rop to tone ?
I do 3000 jumps every monday – friday mornings:) will I be able to loose weight and tone up in 2 months?
this is really great. found this site only on tues n started trying the 15mins regime. i gotta say i kept tripping over my ropes e past couple of days. today is my 5th day doing this (gave it a miss on fri), n i found my beat. i can really feel my stamina building n it’s only been the 5th day. i havent been exercising prior to this for like at least 3years too.
i love this site!
oh yes, n ladies, i think rope jumping adds radiance to the complexion too!
Oh yes! My complexion glows since I started.
Rusty, I have arthritis and it acts up in the winter time (even though I’m only 23) will my rope jumping worsen this?
iam 17 years old and my height is 5″5 and i weight 160
thats over weight would jump rope make me skinny over all
becuase i have big upper body
and the rest is perfect if only i lost my belly and my arms and my back fat
iam tottaly skinny
Hey Rusty, I am 13 5″5 and weight about 135-140 havent measured in a few weeks anyways i started jumping rope on mon or tues and my legs are killing me
i realize it will stop and was just wondering how long do you think it would take to lose like 15-20 while eating healthy and skipping. p.s. I am also working out so that i dont loook super skinny by summer or at least after winter 
oh and my workout is usually 60 mins of competetive B-Ball at school and between 20-0 mins of jumprope a day and i sweat alot during both that’s good right?
ok i’ve read half of these posts and well there are so many so
im just gonna ask
i want to know the negative effects of jump rope joint damage ect?
actualy yes i did this when i was in highschool still only 21 so not to long ago lol.and i lost a great amount on my face.i posted pics on my myspace and people couldnt believe it and askin me wat the hell was i doing to get like that.all i was doin is 1hour jump rope a day 5x a week.and happened realy fast around 2 months if not less i lost alot on my face.and im now back again and i want to lose alooot im 175lb i wana drop to 130 if that is even posible i do have muscles and that muscle look even though i never lifted weights i hate that.but ya
Hello Rusty,
I recently suffered a knee injury which has brought my running career to an end. I’m desperately looking for something to replace the HIT as well as the low intensity. I believe I have found my replacement for the HIT portion of my workout regiment in rope jumping but I was hoping you could offer some advice as to what to do as a replacement for my low intensity. I can’t run and a stationery bike will get my legs to bulky so I was hoping you could help me find an alternate exercise. Thanks in advance.
Hello rusty!
I like your blog and the idea of rope jumping… I’m a female and I am afraid that jumping rope will make my legs bulkier? Can that happen? If it can, then what cardio exercise can I do?? I’m afraid my schedule doesn’t allow for running, jogging…swimming.. An exercise that I can do home that slim my calves???
Thank you so much!! I really love your blog…
Hi Rusty!
First of all I’d like to give you two thumbs up for such a great site! So, to my question. I’ve seen a few websites that recommend doing low intensity cardio after HIIT, and you suggested it yourself for us to be able to take advantage of the fast heart rate and to burn more body fat. I was just wondering how this works? How does the low intensity cardio differ from the HIIT done beforehand? Thanks!
Margarita
Hi Rusty. I’m just beginning to jump rope. My goal is to ultimately build muscle and NOT lose weight as I’m already quite thin (65kg, 6ft tall). Will jumping rope allow to build muscle on biceps/chest/stomach areas? What else should I do? And how long do you recommend I jump rope for each day?
i have heard jumping a rope is harmful for girls and womens .
as the female utereus come down, by jumping.is it true?and there will be complications in pregnency?my age is 25 and i m not married.
reply soon
Hey Rusty,
Great website, comments and advice. As a keen soccer player on winter break, I am looking to improve on speed, strength and general fitness with the following 4 days a week work out:
20reps*4sets crunches, 20*5 sit ups, 5*4 push ups, 3minutes of alternating supermans, 4 minutes doing the plank (1mn/30 sec rest), followed by 15 minutes of jump rope (5 minutes/2mn rest/1min/1 mn rest /1mn/1mn rest etc etc…)
Additionally I have soccer training twice a week (2hours).
As mentioned above My overall goal is to perform better and start the second half of the season (6weeks away) at full potential (increased speed strength, jump, stamina). Of course along the way I would love to build the full six pack (slight beer belly).
My question is how can i improve my home routine to reach my goals? I am 6’2 84 kg have no access to treadmill and have currently for the 2 months to come little opportunity to run outside.
I look forward to your comments and recommendations. Cheers
hi rusty! love your site.. i have a question. thus jump ropping will build my leg muscles? coz i dont want it to grow.. and is it a good alternative for running coz i dont have much time to go out for a run.. i just want to tone my abs.. and could u suggest a workout after i jump rope for my abs?
thnks a lot…
Hi Rusty. Great site – good Jump Rope advice.
To those who have shin pain – be sure you are NOT landing on your heels when you jump rope! JR should be always on the toes. this lets your ankles act as springs and cushion the impact of the jump. If you heels hit the floor then you will shock your bones and possibly cause microfractures.
Also, your readers may want to google jump rope competitions – there are a lot more “tricks” that you can learn to keep the workout interesting.
BTW – I am male and turned 55 Sunday – and Jump Rope is one of my favorite exercises!
RUSTY,
This is an immense website. Although I have a question which I havent seen asked yet, I dont think, and am very unsure about.
I have an ectomorph body type, however decided last year to seriously try and gain and build muscle. I am extremely happy so far with gains I have made and have really increased my muscle size, however I still want to increase my chest slightly, however also lose body fat around my stomach.
I have read many articles and books, and now know that HIIT training is perfect, however I do not want to lose any muscle size, but lose the body fat avround my stomach, as this is what I gained from using weight gainers and high protein intake.
My routine is 5 times a week I do weights, and have begun doing 2 times a week HIIT jump rope (just started though) and 1 evening I play badminton.
I have read about your idea on not eating 4 hours before which I will now start doing before cardio, though am I doing enough cardio to get a 6-pack visible and lose this body fat!
Sorry for such a long post, its just something I am struggling to find the answer to.
Many thanks,
MH
I just got on your website and thanks for being there, hard to find the truth sometimes. Anyway I’m 52 have had a bowflex for awhile and need to rethink what to do for a good fat burning workout, started doing the weights with short cardio in between sets. Really felt the difference, didn’t have the rope or the room to swing it so just jumped up and down like it was there LOL. Going to get one though. Trying to get rid of the belly and get back in shape. Any advice would be appreciated.
Hello! I am 125 pounds and 5”6′ female.
I have some fat on my upper legs, stomach and upper arms I want to loose and I also want to tone my whole body and get tighter.
Does the jumping rope also help loosing weight? I started to do the jumping rope everyday for 20 minutes with breaks but I only started a couple days ago. Im afraid Im going to get muscle instead of loosing the fat and I dont want that to happen. I havent exercised for a very long time until these couple days. Do you have any recommendations for me?
Thank you!
Hi Rusty,
I am trying to lose 10-15 pounds (and some inches off my waist, thighs, and hips) and am hoping that jumping rope for 15 mins. and walking/jogging on a treadmill for 15 mins. 5x a week will help. Diets never work for me because they are hard to stick to. I am married to a guy who loves junk food, and so any diet I try is over before a few days have passed with all that temptation in the house. Is it possible to lose weight without a strict diet? I do love to eat fruits and vegetables, but I am also seemingly addicted to the bad carbs like bread, pasta, and cereal…as well as Twinkies!
Thanks for your help. You website is amazingly informative and I enjoy that you are so positive and motivating and not preachy. Keep up the great work.
Hi…
I have been jumping rope recently in 15-20 minute workouts, alternating between high/low intensity spurts. I don’t seem to have the coordination to jump any other way than with both feet of the ground at the same time…I have tried over and over, but 2 feet at a time is the only way that works. Otherwise I’m tripping over myself. I can go for 2-3 minutes at a time in that form. Is that a problem? Should I be doing it differently?
Thanks…
Hey, I am 15 and male. I have always been podgy (a bit chubby but not really what people call “fat”) this year I have started to go to the gym (I do weights and cardio (I go running, do swimming and rowing machine) and I also watch what I eat and don’t eat junk food (at all, I never really have). I can see some big changes – I and more muscular, burning fat off and generally becoming fitter. I know that if I carry on like this i WILL achieve my goal figure…BUT….My thighs are huge, they wobble about when I run and walk, but when I tense the muscles they are rock solid! I want smaller thighs, will skipping get me smaller thighs? I already have a speed skipping rope and know how to skip ( I do skip abit when I can’t go running because of homework to do and school stuff) I just need to know if skipping will give me smaller thighs.
Thanks, and great site by the way
I am really interested in gaining five more inches on my vertical leap. What would you recommend about jumping rope and is there anything else I can do?
Hi rusty,
I have been reading your blog and the comments people have left on it and it is truely inspirational, keep up the good work!
Basically, i want to start this jump rope workout that you have shown, and was wondering how many times a week and for how long do you recommend i skip for to ensure i burn fat and tone up. I tend to store fat in my thighs, and lower abs, and was wondering whether this workout would tone up these areas.
i look forward to your response thanks!
Hi, i was wondering if jumpping rope makes my leg bigger or bucker??cause i used to jump rope before evryday and i notice that my leg were getting bigger:(. Was it because of Jumpping rope or was it just my mucle in my legs. Because i really want to loose 5 more kg nd ihav been to the gym 4 to 5 times aweek and i have notice some changes in my body but its so slow for me to loose weight. I just want to loose weight and have a beautiful legs and abs, do you think jump rope will let me achieve my goals?? And will it makes my legs look more buckier?
This has got to be the longest running comment section ever! I read through about 30 comments and noticed I wasn’t getting anywhere. I’m going to add a jump rope routine in for a month for a change of pace and see what happens. Thanks for the ideas Rusty.
Hello! I’m 18 (5,6 feet and 124 lbs) and I have lost 8 kg (15 lbs) over last year but I am afraid that it might come back because I have quite a big appetite. I eat healthy (almost no junk food) but I really love dried fruit and nuts but they contain a lot of calories so I am worried that I have to exercise more. I want to alter my exercise schedule but I’m afraid it won’t be as effective as it has been. I am jumping rope 15-20 min a day every day and combining it with half an hour of pilattes or 45 min of some Tracy Anderson exercises for hands, legs and stomach. I want to start doing 15-20 min of strength exercises 3 times a week. If I just add these exercises to my schedule it would become too time consuming so I was wondering if I could replace jumping rope by these strength exercises 3 times a week. So I would be jumping rope 15-20 min a day 4 times a week, doing 15-20 min of strength exercises 3 times a week and doing some other light exercises like pilattes for 30 min every day. Will this be enough to stay in shape? I also have dancing lessons once a week for 2 h and 30 min and walk home from school (15 min). I know this is a rather complicated and specific problem but I would really appreciate your help because you seem to be very wise.
Jumping rope is not only good for burning belly fat but the exercise can cure a hangover too. http://www.spaweekblog.com/2010/02/22/medicine-balls-jump-ropes-the-6-all-time-best-hangover-exercises/
Hey,
I started jump roping last week.. and I just do it for 5 minutes 4 days a week and i run the other 3 days. I also lift. I am 5 9′ 140 pounds.. i am a small frame guy.. alright i am getting off topic.. but i wanted ask.. my upper traps get really tired.. they start to burn.. i cant do it for 5 minutes straight because of that.. i have to stop every 20 secononds or so.. is that normal?
Hey Rusty!
I am at 120 pounds, petite at a height of 5.1″ and have been working out on and off on the exercise bike. But I want to tone and sculpt my body with the jump rope. I have tried it earlier so I know it works but since summer is round the corner, would really like a beach ready body.
How long should I do the HIIT training with jump rope at 30 sec workout, 30 sec rest intervals? Should I target 30 mins each day for 5 days a week for best results? Should I also combine this HIIT workout with exercise bike training? I am pretty much in form otherwise and flexible. I have a bit of stubborn belly fat, a result of binging during holidays…lol. So wanna get tight abs, toned arms and great sculpted blegs! Pls advise..love your site and definitely waiting to try this awesome workout! Btb, i hate weights so would prefer to stick to cardio.
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