Jumping Rope for a Total Body Workout

How Jumping Rope Affects Your Body

If you are like me, the minute you hear about the latest new workout equipment to help you stay fit, you just need to know more about it and what it costs!

One piece of equipment that will give you a total body workout has been around for years and I bet you learned how to use it when you were between 5 and 10 years old. Yup! It’s a JUMP ROPE!

  1. Improve your endurance and agility
  2. Aid in weight loss
  3. Build your cardiovascular system
  4. It’s an entire body workout
  5. Improves posture and calms your mind

Let’s look at some ways that jumping rope can benefit your entire body. Since we need to take care of our heart, or nothing else works, think about what benefit jumping rope is for your heart.

The heart is a muscle and so we need to exercise it to build up its’ endurance and have a strong healthy beat.

As you jump rope, your heart rate increases requiring more oxygen pure blood from the lungs, so your respiration increases. Now we have the heart and lungs working together as well as the muscles it takes to inhale and exhale.

Our brain has already engaged telling our shoulders, arms, legs and feet what to do so we don’t trip on the rope and look stupid.

Improves Posture

If you watch a person that is jumping rope, what does their posture look like? It stands to reason that you can’t be a slouch and try and jump rope. You need to have good posture or you won’t be able to get the rope moving. Next time you use your rope, try jumping with your shoulders forward and your head down. How does it feel? Can you even make it work?

When you get the right posture while your jumping, think about how to remain that upright when you stop the exercise. When our posture is good, our internal organs have the room to work properly.

Losing Weight

Let’s consider how jumping rope can help you lose weight. On the average, if you jump around an hour, with little breaks, you can burn anywhere from 700-1000 calories.

If you are a walker, you will burn from 200-300 calories an hour. If you still have some energy after you walk for an hour, (you should be able to do a 5K in that amount of time), add 15 minutes of rope jumping and you have just burned off 500+ calories.


Do you need to join a gym or exercise group and pay out monthly for this sport? This is the greatest thing about jumping rope, you can do it just about anywhere for free!

Do it in your living room, in the garage, in the driveway, at the park, or take it to the hotel with you if you need to travel. Not only is this equipment portable, it is inexpensive and I will get into that later.

Helps Mind and Body

Not only is jumping rope an entire body workout, it can help you psychologically as it releases endorphins in the brain to give you a more positive and happier outlook.

As you continue jumping for a period of weeks, you will notice that your balance has improved and your endurance will increase. This type of exercise will also help to increase your bone density which is important to many people of smaller stature, especially the ladies who can develop osteoporosis as they age.

Jump Rope Material Types

You will find that the material of the rope should be an important buying factor when you are considering buying a jump rope to workout with.
The material itself will affect the weight of the rope which will affect the swing and resistance as you are using it.

Here are a few examples of the type of material that you can expect to see jump ropes made of.

  1. Coated or Uncoated metal like Aluminum
  2. Walled Beads
  3. Nylon Woven Rope
  4. PVC Cord
  5. Leather
  6. Standard Cotton Braided and cotton core rope

Note: You will find that some of the lighter materials will tangle more than others which is another reason you want to know exactly what you want to use the rope for in your workouts so you are happy and you are not fighting the rope during the exercise routine.

Some styles of handles that you will encounter are made of the following materials and their shapes very depending on the sport you use it for.

  1. Wooden Handles
  2. Plastic and Metal Handles
  3. Hollow and Solid Handles
  4. With Foam Covering
  5. Ergonomic Shaped
  6. Straight in Shape or at a 90% Angle to the Rope.

There are also handles that you can add weights to that will increase the intensity of your workout but they are not a plus for stamina.

The Sport of Boxing and Jump Ropes

Usually when I think about a jump rope, I think about “Rocky Balboa”, because the jump rope is pretty much standard equipment for a boxer in training.

A jump rope is a simple piece of exercise equipment, but it has a variety of purposes in the sport of boxing such as increasing cardio vascular system, increasing stamina and improve agility.

Jump Ropes Qualities Boxers Look For

  1. Durable material such as PVC plastic
  2. Beginners length, 16-20 inches over the head for rhythm
  3. More advanced, 6-10 inches over head for speed
  4. Light weight handles, Aluminum, hard plastic
  5. Short handles to increase speed

Competitive jumping is becoming a popular sport and includes tricks done with the rope. There are over 4000 competitive jumpers with 110 teams in the United States. The USA has even competed in the Olympic in Speed Jumping.

Considerations for Competitive Jump Ropes

  1. Longer handles are preferred
  2. Handles with dual ball bearings
  3. Light cable, PVC cable, beaded rope
  4. Double Dutch prefer a cloth rope

Jumping rope can enhance your participation in all sports, from boxing to figure skating because it works your entire body.

Rope Weight Factor

When searching for a rope to purchase, read about the weight of the rope. Listed below are the weights and their main uses.

  1. Light weight rope: Build Stamina
  2. Medium weight rope: Burn Calories
  3. Heavy weight rope: The Rocky Factor


Jumping rope is good for everybody and provides mental fitness as well as physical fitness. It can increase your IQ due to bilateral coordination, you read faster and even do math faster. It is a total body workout and can be enjoyed by people of all ages and performed about anywhere. Start your jumping career today and see how easy it is to build up your body with just a jump rope! Below is a review on Seven of the Best Jump Ropes on the market.