20 Outstanding Benefits of Jumping Rope: The Ultimate List

So you’re thinking about starting to jump rope but not sure about the benefits.

That’s okay! I’ll tell you all about the benefits of jumping rope exercises.

There are so many more benefits than just the usual “get a flat tummy” or “build abs”. I go in-depth with this list.

And the great thing is that all of these benefits apply for both men and women.

1. Burns calories

Jumping rope can burn a lot of calories. In fact, the average person burns about 140 calories in 10 minutes of jumping rope.

Take a peek at this graphic by Fitness Hideout that compares the amount of calories burned by walking, running, jumping rope, and swimming.

Comparing jumping rope with running, swimming, and walking

2. Agility & quickness

Have you ever wondered why so many boxers use jump ropes so often?

It is because jumping rope keeps them nimble and quick on their feet.

3. Increases bone density

Studies have been done to show that jumping rope can increase your bone density.

I do want to point out that the exact reason is not exactly known, but tests do show that jumping rope can help with bone density while also being easy on the joints.

4. Brain health

So you’re telling me that I can work on my mental health at the same time I get in shape physically? I’m in!

A study was done that looks at the effects that aerobic exercising has on information processing. The conclusion was that exercises, such as jumping rope, can help facilitate information processing as long as it does not lead to dehydration.

That’s pretty neat!

5. Affordable

Yes, I know that the affordability of workout equipment is important for a lot of you because it is for me.

Most jump ropes are under $20, and even the most expensive ones aren’t going to be more than $100:

6. Tons of varieties

You can jump rope so many different ways, and there’s always something new to learn.

This is why the jump ropes themselves come in all materials and sizes.

There are roughly 6 types of jump ropes: cloth, leather, beaded, double dutch, speed, and weighted.

Different types of jump ropes chart

Jump Rope Comparison Chart

7. Travel size

Not a lot needs to be said about this one.

Jump ropes can fit in your backpack, carry-on bag, purse, and fanny pack (if you still use that sort of thing).

8. Can be done anywhere

Although jumping rope is great to do indoors, my favorite place is the park.

I’ve also tried it in a cornfield, on my deck, on the roof (trust me, don’t try that), and in the neighborhood. I mean it when I say this, you can use them almost anywhere.

9. Coordination & balance

Another study was done testing to see if jump rope training could help with balance and motor coordination in preadolescent soccer players.

The answer was simple.

Yes, it can help.

In fact, the authors of the study recommended that jump rope training be mixed in with sport-specific exercise during practice sessions.

10. Injury prevention

This is the knockout punch in the jumping rope vs. running debate.

Running is great for your health, but the downsides are well-known. The most reputable con is the damage it can do to your knees and joints in the ankles.

11. Fun

Don’t get me wrong, exercising is not always fun.

In my opinion, however, jumping rope is a lot more enjoyable than most other exercises.

I think this is because of the different aspects of it and the fact that you can continuously learn new tricks and moves.

12. Cardiovascular health

Skipping rope is great for your cardiovascular health.

It fulfills two of the four main elements of physical exercise: cardio performance and muscular endurance, which we’ll get to a bit later in this article.

13. Lung capacity

Like all cardio exercises, skipping rope is great for lung capacity.

As we’ve already discussed, it’s a great alternative to running because it can be easier on the body.

14. Calmness

We’ve gone through the information about how jumping rope is great for our coordination and balance, but there’s more to the story.

The benefits reach out to non-physical activities as well.

Generally when you jump rope, your body will feel “at-rest” for the rest of the day, as you won’t be antsy and feel the need to burn off energy anymore.

15. Elasticity

Jumping rope can help improve the elasticity of the surrounding tendons and fascia of the calves.

This is a big deal because tight muscle tissue can lead to injuries in our lower-legs.

16. Endorphin-maker

Endorphins cause an analgesic effect in your brain. If you don’t know what analgesic means, that’s okay, I didn’t either.

It means “relief from pain”. Jumping rope releases endorphins, which in return can relieve pain for us humans.

I will note, however, that jumping rope is not a fix-it-all solution to mental or physical pain; it can simply be a tool used to help.

17. Heart health

We touched on this earlier.

Jumping rope can improve heart health.

It can keep you away from heart-stroke and cancer by creating endurance.

It also increases the ability to circulate and transfer blood to and from your heart.

18. Physical and mental endurance

Along with muscular endurance, it is my firm belief that jumping rope is incredible for mental endurance.

Enduring through a tough physical exercise can be practice for other mental trials in life.

And I’m not alone in this thinking.

Jump Rope Institute and BrainHQ also believe that skipping rope is great for mental development.

19. Flushes out toxins

When I was younger, every once in a while I’d come home from school not feeling well.

The first thing my parents would have me do is hop in the bathtub.

I didn’t realize until later that they had me do that to flush out the toxins. Hot water causes me to sweat, and sweating allows the bad toxins to come out.

This is the idea with jumping rope- the harder (more intense I mean) you jump, the more bad toxins you will get rid of.

20. Circulates blood

This goes along with what we said earlier about heart health.

Jumping rope can increase blood circulation. And blood circulation helps supply oxygen to the brain and other organs, promotes healthier skin, and helps cell growth.

If I still haven’t convinced you of the benefits of jumping rope, I don’t think anyone will be able to 😉

If I have convinced you, and you’re looking for a jump rope to buy, check out our list of the best to buy:


Did I miss any important benefits? Let me know down below.

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