Who would ever think that simply jumping up in the air would actually be good for you? But I’m here to tell you that a jump rope workout is seriously good for you!

We all remember the feeling as a kid when we would just jump in the air for no apparent reason and most of the time when we did it was always fun and made you feel very free. Well I can tell you that the feeling you had when you were free jumping in the air is something that is really beneficial to your health and fitness.

And this activity by itself can help you maintain weight loss and stay lean and healthy. Let me share with you quite why Jump Roping is pretty special as a workout.


Jump Roping (or skipping) is one of the best cardio exercises you can do

And this is because a jump rope workout  will burn calories and fat at an accelerated rate because of the explosiveness and impact of it all. And also the strength component to this is that it helps to strengthen your shoulders, calves, quads, glutes and hamstrings. It really is a total body workout that hits all the spots and it helps to increase your endurance and strength.

The only negative thing about jump roping is if you do have bad ankles and bad knees then jump roping may not be the most ideal workout for you because it is hard on those joints. It is not really considered a low impact workout because of the exploding and landing when you jump. And so if you are an elderly and are older than 65 years of age and have bad joints then the impact element of jump roping means that it is not necessarily the best workout for you. Looking for something less impactung and potentialy jarring will be important for you.

Jump Roping can burn up to 1000 calories per hour in a workout regimen

Most people who incorporate jump roping in their workout use it as HIIT training and rarely do workouts longer than 25 to 30 minutes, mainly because of the amount of calories you can burn within a short amount of time.

jump rope workout _2

The benefits of Jump Roping are as follows:

– Increase endurance and improve athletic performance
– Heightens and increases EPOC (Exercise Post Oxygen Consumption) – afterburn effect
– Helps to prevent osteoporosis
– Improves agility, quickness and speed
Will increase the overall metabolic rate pre and post workout

Here is a 15 minute Jump Roping Workout you can do inside of your own home (just make sure you have the appropriate space and roof clearance!)


Jump Rope with no rope for 4 sets of 30 seconds each

Push-Ups for 4 sets of 20 Push-Ups each

Jumping Jacks for 4 sets of 20 reps each


Jump Rope with no rope for 4 sets of 25 seconds each

Chair Dips for 4 sets of 12 reps each

Planks for 4 sets of 30 seconds each


Jump Rope with no rope for 4 sets of 30 seconds each

Mountain Climbers for 4 sets of 25 seconds each

Push-Ups for 4 sets of 20 reps each

In conclusion

If you adopt a jump rope programme for fitness I can absolutely assure you that you’ll be giving your fitness and conditioning a truly great boost!

Connect here with WatchFit Expert Obi Obadike

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans