The Benefits of Jump Rope

 | 6 Comments  | Fitness


You are probably familiar with the jump rope ever since you were a kid. You’ve probably even had one as a teenager, and it might still  be in your parents basement with the rest of your childhood belongings that neither you or your mom have the heart to get rid off. Maybe you’ve always looked at it as one of the many toys you had. Well, now it’s time to start playing again, because you’ve been missing out on so many benefits that rope jumping brings to the table:

1. It’s one of the most intense cardio workouts you can do – the more intense your training is, the shorter it can be, saving you a lot of time in the process and you will still be burning calories hours after your workout.

2. Jump rope workouts are great for weight loss – if you have some extra pounds to shed, including jump rope into your workouts on a regular basis will speed up the process by a lot.

3. Jumping rope builds muscles – you don’t need to worry about getting big bulky arms and shoulders, but if you like to have visible muscle tone, regular exercise with a jump rope can easily deliver. Skipping rope is so intense, it requires and a lot of muscle contraction activating the fast twitch muscle fibers that will make you look athletic.

4. Jump rope will make you a better athlete  –  you can develop a great athletic endurance, agility and cardio with rope jumping drills. Fast feet, quick reactions, and increased lung capacity.

5. Keep your cardiovascular system healthy without having to go for an hour long run – another benefits of jumping rope is that all you need is 10 minutes a day in order to improve your cardiovascular system and keep your heart healthy and strong. You don’t even have to leave the privacy of your own home.

6. Jump rope is affordable and easily portable – You can have the top of the line jump rope for only $22 and enjoy your training almost anywhere you go. Jump rope can easily fit in your purse.

7. Jump rope improves confidence and reduces anxiety – anytime you’re learning a new skill that requires your full attention, you’re escaping your mind that is constantly trying to create pain for itself. It’s a form of meditation. You will give yourself the much needed break from constantly mulling over your past or pondering about your future. Give yourself the gift of focus and motivation to learn a skill you can be proud of. Not everyone can make jumping rope look easy and graceful, yet it’s not as hard to learn. It’s all about patience and consistency.

What jump rope should you get and where to purchase it? 

I found my personal favorite jump rope on

I’m a girl with small hands so I got a short handle bearing speed rope which makes learning new techniques a lot easier for me.

There are a lot of fun workouts using jump rope in the ZGYM called Jump Rope Cardio Series and I have just posted another Jump Rope Cardio workout for complete beginners so you can start your journey today.

Join ZGYM Today!

Fitness. Simplified.

Get in the best shape of your life.

In just 20 minutes a day.


Become a ZGYM member to get access to even more, premium, specialized workouts, recipes, workout schedules, and Zuzka's Food Journal by joining ZGYM.

More Info


6 comments on “The Benefits of Jump Rope”

  1. private avatar image

    Private  | 

    I absolutely LOVE jump roping. Never really did it before Zgym and now I do it daily! I love the intense workouts with jump rope, double unders, rockets, high knees love them all!!! Thank you! 🙂🙃

  2. private avatar image

    Private  |  Jura, France

    I have always liked JR and was rather good at school, I especially loved double-dutch (but it takes 2 large ropes and 3 people). I got familiar as adult again, when my local gym had a course named Rope Skipping where we did that for 45 min. (20 yrs ago)
    I started with regular cotton pants and T-shirt , thought I would die the first time. Then I switched like others, to a capri and bra online.
    It is like bicycle, you don’t really forget. I am ramping up my skills to try achieving a decent DBU and think my wrist turns need improvement, and high leaps.

  3. private avatar image

    Private  |  Seattle, Washington

    Hurt my left foot again. So no jumping rope till that is well. But couldn’t agree more. I really like the rogue ropes and at around 20 bucks you can’t go wrong.

  4. private avatar image

    Private  | 

    I need to incorporate this with my current zgym program. After using my heart rate monitor today, I found out I’m not in the “fat burning zone” for more than 8 minutes of my 12-15 minutes workout. I need to be in that zone longer to start toning… tacking on a 5-10 jump rope session to my workout will hopefully help. Wish me luck!!

  5. private avatar image

    Private  |  Texas, USA

    Hi Zuzka. Im starting the new jump rope series for beginners. I’ve only used and own a licorice type rope. I don’t like it because it’s too floppy or noodle-like. I’ve been looking at the ones on As a beginner/intermediate to jumping rope, I think I should use the bushing speed rope, don’t you? Anyone have experience with the different types?

  6. private avatar image

    Private  |  Minnesota, USA

    I never had a jump rope as a kid. I learned to jump rope as an adult in martial arts class; we had to do 6 minutes of jump rope as part of our warm up (in addition to squats, lunges, pushups, jumping jacks, and a lot of stretching…all as the warm up before we practiced martial arts). I learned to do a few fancy things, but never got good at double-unders, I still need to do a lot of work on those!

    In the martial arts classes we had leather jump ropes, so that is what I’m used to. I have a leather jump rope at home, and also a thin speed rope- but I have to wear shoes with the speed rope because it hurts when I mess up. I’m used to jumping rope barefoot from the martial arts classes.

Add a comment

Note: You must be logged in to add a comment. Please log in, or register for a free account.

New to

Become a ZGYM Member and get in the best shape of your life!

More Info

Already a member?

Registering for a free account will allow you to: comment on articles, add your own profile picture, get notifications when another member replies to one of your comments, and add workouts to your own personal favorites list.

All fields are required.