When was the last time you used a jump rope? Chances are that even your most recent memories are from only your school days. We say you can bring back the same amount of fun by adding skipping rope cardio into your home-workout sessions using jump ropes for physical exercise and cardio you strengthen your lower and upper body. 

Decathlon is the one-stop destination for all your quality sports goods. It provides people across the world by developing innovative and affordably priced sportswear and sports equipment products. Choose the perfect skipping rope for yourself from Decathlon today!

While we are here, why not start talking about the benefits of including a skipping rope in your workout regimes for your body and for losing weight.

How To Jump Rope?

We have looked at the benefits of jumping a rope for maintaining your body shape and fitness. If you are a beginner, you might be looking for the steps of how to do skipping. Here is a detailed method on how you can learn to skip a rope. 

  • Hold the skipping rope firmly with the rope on the ground. 
  • Keep your hands at the hip level.
  • Rotate your wrists and swing the rope. 
  • Jump with both your feet at the same time. 
  • Repeat. 

You can also try to skip a rope with one foot at a time or alternative foot. 

How many calories do skipping burn?

The formula for calculating calories burnt per minute is (MET x body weight in kg x 3.5) 200. "MET" stands for the metabolic equivalent of time. The chart above shows the MET for each activity.

The energy required to do an activity with a MET of 1 is about equivalent to what it would take to sit stationary at room temperature without actively digesting food.

When compared to a task with a MET of 1, one with a MET of 2 requires twice as much energy. Ten times as much energy is expended on a work with a MET of 10 as on one with a MET of 1.


A 180-pound (81.65-kg) individual performs rope jumping slowly for an hour (a task with a MET value of 8.8). 

Jumping rope slowly burns 200 calories a minute, or (8.8 x 81.65 x 3.5)/200 = 12.57, of calories.

Calories Burned when slowly jumping rope for 60 minutes = 12.57 x 60 = 754

10 Amazing Benefits Of Skipping Rope For Body

Jumping rope is a cardio exercise that a lot of world-class athletes swear by. From toning your calves to tightening your core, jumping rope regularly can also improve your capacity and build stamina. Let’s talk about some of them.

1. Rope Skipping Improves Your Heart Health.

Skipping rope is the best cardio when it comes to increasing your heart rate. High intensity skipping rope workouts have shown to make your hearts stronger and reduce the risk of heart diseases and strokes.

2. Rope Skipping Can Increase Your Concentration

As you’ll have better balance and coordination, skipping rope exercise also benefits your concentration. Jump rope has a unique ability to develop the left and right hemispheres of the brain. It’ll help with your ability to be more alert, boost your memory and essentially your concentration.

3. Rope Skipping Can Increase Stamina & Get Rid Of Fatigue

Jumping rope is an effective way to build your overall endurance and strengthen the muscles that you use while running without your joints bearing as much impact. It might feel exhausting but it conditions your body to strive for more and eventually get rid of fatigue.

4. Rope Skipping Can Boost Mental Health

Skipping rope at a moderate intensity can reduce anxiety and depression. Exercising increases blood circulation in your body and brain. Skipping can improve your mental health by releasing endorphins, a hormone that is known to ease depressive moods.

5. Rope Skipping Can Strengthen Your Bones

Skipping is a weight-bearing exercise so it can help in improving bone density, thus helping you avoid bone diseases. It also reduces your chances of developing osteoporosis.

6. Rope Skipping Can Make Your Skin Glow

Skipping Rope raises your heart rate, boosting the blood circulation throughout your body. As this exercise helps in releasing toxins faster, it thus, helps you get a glowing complexion! Post-workout glow is one of the best glows that one can get!

7. Skipping rope exercise improve pulmonary function

Another benefit of skipping rope is that it increases lung capacity and enhances breathing and blood circulation. Additionally, a high-intensity, short-duration cardio activity like skipping helps keep your heart in good shape. It works for every significant muscle group in your body and raises your heart rate to its highest calorie-burning and weight-loss level. As if that weren't enough, it also lowers your risk of having a heart attack and stroke.

8. Skipping rope exercise decreases belly fat

Weight loss is one of the best benefits of skipping rope. But you can overcome that by skipping rope. Exercises that involve high-intensity interval training (HIIT) can help you build stronger abdominal muscles and lose belly fat without dieting. According to research, skipping rope may burn 25% more calories in 10 minutes than running alone.

9. Jumping rope increases body flexibility 

The benefits of skipping rope include flexibility and agility. The muscles are greatly strengthened and relaxed as you jump. It is incorporated into an athlete's training regimen for this reason. It encourages agility, or the capacity to move swiftly and with ease, while also enhancing your strength, stamina, flexibility, and hand-eye coordination. So it makes sense why everyone uses the skipping rope, from athletes to gymnasts, boxers, tennis players, and celebrities.

10. Rope Skipping Can Improve Your Balance

When talking about the benefits of skipping, one must be aware that any skipping rope workout session takes a great deal of balance and coordination. But performing this exercise daily can help you improve your ability to do it better and give you better balance and coordination for your day-to-day activities too.

Benefits of Skipping Rope For Weight Loss

If you want to burn many calories in a short time, then you should use a skipping rope as it has a lot of benefits for the whole body. For an average-sized person, jumping rope might even burn more than 10 calories a minute.

Helps You Reduce Face Fat

The effects of skipping are almost similar to running, though this exercise might be a little more effective than running because when you jump there is a movement around your face which also helps in keeping that double chin in check. Skipping rope on a daily basis can benefit your whole body’s composition.

Helps You Reduce Belly Fat

No workout can get rid of belly fat if the person’s diet is not well-maintained. However, jumping rope has been linked to faster fat loss results. You can see differences particularly around your trunk muscles and around your abs. By targeting that area you can sculpt your body with a good skipping rope exercise routine as it helps pull your core tight.

If you jump rope for 30 minutes to one hour daily you will lose almost 200-300 calories. But beginners can’t do it straight for 30 minutes, you may need some time to increase your duration.

So, if you have chosen to skip rope as a form of workout to help you lose weight, Congratulations, you have made a good choice!

Learn How to Jump Rope Like a Pro: Best Skipping Exercise Tips

Before you grab your skipping rope to do any kind of exercise, there are a few basic things you should know and consider. Just like any other workout, make sure you start with a smooth warm-up session.

To build momentum and consistency, it's important to keep your feet together, toes pointed up and land lightly while jumping. While making sure that your knees properly bend, keep your jumping height as low as possible. As with any exercise, be careful to avoid strains and injury. 

With that in mind, make sure you have fun doing it.

5 Best Types Of Skipping Workout Sessions

Skipping workouts are great full-body workouts that help in improving agility, stamina and coordination. It’s also a great way of breaking a quick sweat, right at home. 

And now that the pandemic is seeing a sharp growth again, staying at home is more important than ever. That doesn’t mean that you have to break your workout sessions. However, a change in the routine can help you out.

While a lot of us prefer running or jogging over any other exercise, skipping rope surely trumps them both. Runners have a cyclical stride where they are either landing with impact absorbed in one leg or launching by using the power of the other leg. Whereas, skipping allows for a period of support in the natural stride - step and hop on one leg, step and hop on the opposite leg, and repeat. Even this small moment of support with one or both legs cuts down on the force applied when feet hit the ground.

Moreover, studies have found that skipping allows for a greater calorie burn. Skippers burn 30 percent more calories than runners. 

As skipping rope benefits for the body are immense, here are 5 high-intensity jump rope exercises that you can add to your daily workout session.

1. Jump Rope Jacks

We all are aware of the jumping jack exercises. Likewise, this exercise is great to break a sweat. In this jump rope variation, instead of jumping straight, you’ll be jumping jacks. Make sure to go slow at first as might seem tricky at first.

2. Single-Leg Hops

As the name suggests, instead of skipping with both your legs, you’ll take the benefits of skipping rope to the next level by skipping on one leg at a time. Make sure to land softly on your knees, engage your core muscles and take it slow if needed.

3. High Knees

All that you need to do for this exercise is to add a jump rope to your basic high knees exercise. This variation combines two beginner level workouts and takes it up a notch! It’s great for pumping your heart rate in seconds.

4. Jump Rope Burpees

One of the best enhancements to the exercises you do at home is adding jump rope skips every time you rise while doing burpees to make this basic exercise just a little more intense. Trust us, your heart rate will shoot up within seconds into this exercise and will help you lose calories much faster.

5. Side To Side

This one might seem moderate but it is a great way to spice up your workout. Putting it in simple words, instead of jumping up and down, you jump from side to side. Add this to your routine and observe the benefits of skipping daily for yourself.

Precautions For Skipping Exercise

Skipping a rope might look like an effortless exercise to you. And surely, the benefits of skipping daily will show good results better than any other workout. But it is important to understand that all the muscles of our body are involved in this one exercise and making a single mistake while performing it can prove to be dangerous for you.

  • Make sure you warm up at least 10 minutes before you skip rope and wear shock-absorbing shoes. 

  • Jump on an even surface, whether it is indoor or outdoor. A hard floor is the most preferred one as it will give your extra bounce and your knees will not have to take a lot of strain. Avoid jumping on carpet and concrete floor as it will make your rope bounce and you will have to jump high.

  • At the starting position stretch, your hands and forearms should be at least a foot away from your body at a 45-degree angle, with a firm grip on the rope.

  • Jumping with a hunched back will lead to problems of backache and you will not gain maximum benefit from this exercise. When you are jumping over the rope your back should be straight and neutral.

We also recommend avoiding jumping rope if you have heart problems or have a bone injury. People recovering from a serious illness or surgery should steer clear from high-intensity workouts in general. Make sure you get a green signal from your doctor if you have any hesitations before you start a routine.

Jump Rope exercises are great full-body workouts. You will surely have fun and also feel energetic and young at heart! However, they are intense on the knees so make sure that you jump on the soft ground if you plan to do it for a long time. Also, make sure that you wear the correct workout shoes and have the right gear to avoid your chances of injury. 


How to Avoid Injuries When Rope Skipping?

6 ways to avoid injuries while Skipping Rope

1. Recognize the following signs of an injury

It can be quite difficult to tell the difference between regular discomfort and pain brought on by an injury while you are exercising and entirely focused on finishing your last rep no matter what. Tiredness and stiffness are the hallmarks of muscle soreness, which can be alleviated with stretching over time. However, if you have an injury, you can tell because of the shooting pain, bruising, and persistent weariness.

2. Pay attention to the surface on which you do rope jumping

Avoid hard surfaces like asphalt and concrete when skipping rope to reduce the risk of injury. These surfaces provide limited room for shock absorption. Aim for surfaces like rubber or hardwood flooring. Make your workout low-intensity if you have to skip on a hard surface since there is no other option for you.

3. Don't ignore the jumping volume

How frequently someone skips is crucial for avoiding an injury. Beginners are more likely to suffer injuries because their eagerness to achieve their goals more quickly frequently causes their bodies to become too stressed. This results in harm. When it comes to exercise, rest and recuperation are crucial. 

4. Warm-up is essential

Never, under any circumstances, miss your warm-up before you begin skipping. A warm-up helps to gradually increase your heart rate and blood flow, getting you ready for the next activity.

5. Stretching should not be underestimated

Many people entirely exclude stretching from their training programme because they undervalue its importance. The key to addressing muscular stiffness is stretching. Do a good 30 to a 60-minute stretching session on your off days and active rest days. 

6. Shoes are essential

To avoid injury, it's crucial to wear the proper footwear. You must spend money on high-quality shoes that are pleasant to wear, have efficient shock absorbers, and make you feel good about yourself.

How to Incorporate Rope Jumping Into Your Workout?

1. Warm-Up

A brief jump rope workout might serve as an efficient warm-up before lifting weights, jogging, or doing yoga. Jumping for even a little period can increase heart rate, blood flow, and muscular arousal.

2. Workout Finisher

Skipping rope exercise is a terrific warm-up exercise, but it's also a great way to end a workout. Jump rope a few times to get your cardio in towards the conclusion of your workout.

3. Strength Training

If you're interested in weight training, including a jump rope into your existing cardio programme is a fun and efficient approach to increase your endurance and burn calories faster.

4. HIIT Circuits

The ideal equipment for HIIT training is the jump rope. You may quickly and simply alter your intensity at any time by using a jump rope. With Crossrope, the weighted jump ropes are interchangeable and provide an additional degree of resistance.

5. Replace Run With Jump Rope

If you run, using a jump rope is an alternative kind of aerobic exercise. Grab your rope and enjoy a fun cardio exercise in under 30 minutes, wherever you are, whether jogging is not an option (due to time, weather, etc.) or you just want to switch things up.

6. Pair with Yoga, Pilates or Spin

A  skipping rope exercise may provide a fun cardio, strength, and calorie-burning boost to your yoga and pilates routines. You can get a great fat-burning workout at home in less than 30 minutes each day.


So why are you still waiting? Start skipping rope exercise and put on your running shoes. Any party can see this as a winning offer. You can burn more calories than merely running, be in better shape faster, and flaunt that flat, healthy tummy without ever leaving your house or waiting for the perfect weather. And these are only the advantages you will observe from the outside. So get ready to use a skipping rope to shed pounds, improve your agility, and maintain a toned figure.


1. Is rope skipping better than cardio?

Jumping rope is a better exercise than jogging if you want to burn more calories. Skipping rope for 30 minutes, divided into three 10-minute rounds, may burn around 480 calories, or 10–16 calories each minute.

2. How much weight can you lose by skipping rope?

You can lose up to 10 calories per minute with rope skipping, which equals 600 calories per hour. Beginners should strive for brief sessions of 20–30 seconds, followed by 20–30 seconds of rest, before repeating the cycle in sets of three. 

3. Which surface is best for skipping rope?

Rope skipping is a vigorous exercise. Both your spine and the muscles in your legs will benefit greatly from it. To minimise the force of your leaps, however, be careful to land on materials like a rubber mat, vinyl, or wood.

4. How long should a jump rope be?

It's easy to determine whether a Skipping Rope is a proper size for you or not. Simply hold the rope taut while standing in the middle of it. Make sure the rope is long enough to reach your armpits. If it does, you've discovered the ideal size.

5. How many times should I skip in a day as a beginner?

If you are new to exercising or physical activity, you may ease into it by missing five minutes each day. Do this for at least two to three days before extending the time to ten minutes, then fifteen, twenty, or more.

6. How long should a skipping session last?

Your present level of fitness, your degree of rope skiing expertise, your fitness objectives, and your injury history all play a role in the answer to that question. If you are completely new to exercising, we advise doing it once or twice a week in sets of three brief (20–30 second) sessions separated by 20–30 second rests.

7. Can skipping reduce belly fat?

Skipping is a highly beneficial physical activity and also does not require you to use much equipment or workout space. Yes, skipping can help reduce your belly fat. Strengthening the core is one of the benefits of skipping and this activity also helps in tightening the abdominal. 

8. Can skipping increase height after 18?

If you practice skipping during your puberty there is a scope of increasing your height. This is because skipping in that age group helps in bone growth. As an adult or after 18, you can only gain 1 or 2 inches of height from skipping. 

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