Jump rope

Put the fun back in your workout with a jump rope 

Jump ropes are so overlooked. Most people think they’re only for children or boxers. Those people are wrong.

Jumping rope is one of the best aerobic exercises on the planet. Yes, the entire planet. 

From increased muscle mass to noticeable weight loss, you’ll see major changes with just 5-10 minutes a day of jumping rope. And the best part… the next time you pass a playground, you can show those kids who’s boss. 

3 types of jump ropes

Forget the neon plastic jump ropes you fought over on the playground, when it comes to fitness jump ropes, you have 3 main types to choose from:  

1. Basic jump rope – Ideal for beginners. The cable is thicker and gives you a better grip. 

2. Weighted jump rope – Ideal for strength training. A weighted jump rope has extra weight in the handles or the cable (or both). They’re also called strength jump ropes or strength ropes. 

3. Speed rope – Ideal for speed training and conditioning. A speed rope is lighter and thinner than the other 2 types. They are best for quick jumping and agile footwork. 

4. Adjustable jump rope – An adjustable jump rope gives you the option of adjusting the length. They're usually lightweight and similar to a speed jump rope.

The benefits of jumping rope

Have you tried jumping rope recently? If you have, you’re not surprised that the main benefit is improved cardio. It takes stamina and energy to keep the rhythm and speed... and focus to look good doing it. 

Besides being one of the best cardiovascular exercises you can do, jumping rope also:

1. Helps you lose weight by burning fat and calories. 

2. Strengthens muscles and improves bone density. 

3. Helps increase muscle mass. 

4. Builds stability from head to toe (literally). 

5. Keeps you motivated for training because you can take it anywhere. 

6. Admit it! It's a fun workout. And who couldn't use some fun these days?

How long should you jump rope for a good workout?

For a great workout, aim for 15-20 minutes of jumping rope. If that’s too tough, divide the time into 2 ten-minute sessions. 

The most important thing is that you start. If you only have 5 minutes, jump for those five. When it comes to exercising – including weight loss, mobility training, and strength training – any amount of time is better than no time. 

What are 10 minutes of jumping rope equivalent to?

Need some motivation to find the time to jump rope? How about the fact that jumping rope can burn up to 1,300 calories per hour. 

That means for a 10-minute jump rope session, you’ll burn the same amount of calories as with an 8-minute mile run! 

Still not convinced? The average person burns between 400-550 calories per hour by running or jogging. Jumping rope for 1 hour is double to triple that amount. 

More work. More results. Less time. (We had you convinced at ‘less time’, right?!)

Can you get ripped by jumping rope?

Yes, jumping rope can help you get shredded.

Jumping rope is an incredibly powerful aerobic exercise that helps you lose body fat faster than a lot of other types of workouts. When combined with a resistance training program and proper diet, jumping rope will 100% help you get ripped. 

What kind of jump rope should you get for exercise?

We did convince you! We knew it.

Focus on weight and length when it comes to choosing a workout jump rope online. 

Jump rope length 

• Use a jump rope that’s 3’ longer than your height. If you’re 5’7”, you want an 8’ jump rope. 

• To test for the right length, step in the middle of the jump rope, take a handle in each hand and then pull the rope tightly. 

• The bottom of each handle should be at the top of your chest.

Jump rope weight 

• The weight of the jump rope makes a big difference. Weighted jump ropes are better for beginners. 

• A weighted jump rope requires more muscle activation and gives you a better workout. Plus, you burn more calories. 

• Strength ropes are available anywhere from 0.5 pounds to 5 pounds. 

• A speed jump rope is lighter and great for working on footwork (hello, boxers) and conditioning.

How to start jumping rope 

You’re not a kid anymore. Neither are your knees, ankles, or back. Take our advice below before Double Dutching like you did back in the day. 

• Wear good, well-fitting, shock-absorbing shoes. Both running and aerobic shoes are great.

• Warm-up before jumping. Stretch and flex your ankles, bend your knees, roll your shoulders. 

• When jumping, stay soft in the knees (always bent, never straight or locked). 

• Use your entire foot to absorb the shock – land on the front part of your foot and roll towards the heel. Always try to land quietly. Think about being a feather. 

• Keep a sturdy grip on the handles. Use your forearms and wrists to swing in small circles. Do not use your shoulders. Keep the elbows slightly bent and close to your body. 

• Jump on soft surfaces such as a wooden floors, padded mats, or the ground outside. Concrete and asphalt can be hard on the joints. 

It’s easier to gradually build up speed, stamina, and rhythm. If you’re just getting started, start jumping for a few seconds at a time. 

Once you’ve mastered the technique, go for 15 seconds and then pause. Go for 30 seconds next. Keep increasing until you’re ready to be the star of your own TikTok video. 

Warming up with a jump rope 

Warming up with a jump rope is great for all fitness levels.

Every boxing movie shows the guy or girl skipping with speed jump rope before the fight. There’s a reason for it! If you manage to skip correctly, with the right intensity and variation, 10 minutes of jumping rope is equivalent to 20 minutes of running. 

So drop the treadmill, bike, or elliptical and take your warmup back to the third grade. 

Full-body jump rope circuit

Here’s a quick workout that you can do anywhere with just a jump rope and your body weight. In less than 30 minutes, you’ll hit your biceps, triceps, quads, chest, and abs.

Be sure to pause after each exercise – with the goal of decreasing the pauses and moving directly from one exercise to another. 

1. Jump rope for 2 minutes 

2. 15-20 push-ups 

3. Jump rope for 2 minutes 

4. 40 prisoner squats 

5. Jump rope for 2 minutes 

6. 20 walking lunges 

7. Jump rope for 3 minutes 

8. 1-minute side plank (each side) 

9. Repeat for a total of 3 times

Skip your way to a leaner physique with jump ropes from ShapeNation

Our jump ropes aren’t the ones your kids are using. Our growing collection of speed ropes, strength ropes, cable ropes, weighted ropes, and more are designed to level up your training and help you reach your weight loss goals. 

Click any of the products to see customer reviews, measurements, and photos. 

At ShapeNation, we work with the top suppliers and stock only the exercise equipment that we believe in. From foam rollers and pre-workout supplements to kettlebells, dumbbells, and resistance bands, we know you’ll find what your home gym needs.