Jump Rope Benefits: The Unique Value of Jump Rope Training

Published on May 17, 2017

The popularity of jump rope training has exploded over the past few years, but many gym-goers are still unaware of the jump rope benefits that come with this style of training.

The jump rope is one of the oldest training tools.

It’s great for all fitness and ability levels. It fits in with all training goals – whether it be fat loss, endurance, strength, or performance. And it gets the job done. Always. Anywhere.

In this comprehensive post we’re going to dissect the benefits of jumping rope and show you why we (and many others) believe that the jump rope should be part of every training routine.

Let’s begin –


Simple Jump Rope Benefits

There are plenty of articles that briefly touch on basic health & fitness benefits of jumping rope.

But if you read through this article, you will develop a greater knowledge and understanding on how to take advantage of the powerful benefits to achieve your personal goals.

To begin, here's an overview of the more common health, fitness, and training benefits of jumping rope.

Let’s touch on them quickly:

Benefit 1 - Fast Fat Burning

We’ve covered jump rope fat loss in depth in other posts.

But it’s true. Science has shown it. We’ve seen it over and over again through the fitness fitness challenges and bootcamps we host inside our community.

The calorie-burning benefits of jumping rope are real. Research has shown that jumping rope can help you burn roughly 1,300 calories per hour.


“This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.”

So yeah – if weight loss is on your check list, the jump rope can help.

Benefit 2 - Improved Mental Sharpness

How many training tools can you say make you smarter?

According the Jump Rope Institute, jump rope helps with the development of the left and right hemispheres of your brain, which further enhances spacial awareness, improves reading skills, increases memory and makes you more mentally alert.

As described in this article from BrainHQ, the best exercise for the brain involves a combination of timing, rhythm, coordination, and mental strategy.

Think about what happens when you’re jumping rope.

You’re combining timing and rhythm and you’re constantly having to make quick calculations to ensure your brain is recognizing the rope’s distance, speed, direction, and position relative to your body to ensure the rotations keep going.

This combination of physical and mental activity has a greater effect on cognitive function. If you like to be productive and efficient with your time, look no further than the jump rope.

BOOM. Enough said.​

Benefit 3 - Great for Aerobic Exercise

Boxers and martial artists have long used the jump rope to build the aerobic capacity needed for long-lasting battles in the ring.

Many of the jumpers in our community have completely replaced running with jumping rope because it offers the same aerobic building benefits with less impact on the joints. (That's not a typo.  Jumping rope with proper technique IS lower impact than jogging and running)

You can dig into our thoughts on running vs jumping rope here.

Benefit 4 - It's Fun

I’ve saved the best for last.

I personally don’t like running. I have a disdain for cardio machines because they bore the hell out of me.

The jump rope is different.

It’s fun to work with and develop new skills. It’s fun to be able to take it on the road and do your workouts anywhere. It’s fun to share with a partner (like this).

And we all know that one of the key elements of being consistent with your exercise and actually sticking to a training program is that you’re enjoying it.

Firas, one of our jump rope fitness community members, said:

“I've always hated the cardio warm-up part of working out whether it was on a treadmill or elliptical machine as they're boring for me. What I love about the jump rope is that it's challenging and forces me to be more mindful of what I'm doing. This way it's both a warm-up for my body and my mind that helps me go into my workouts with more focus.”

Pretty good so far.

So we’ve covered the basic jump rope benefits that most people already know.

But that’s just the beginning. We wanted to dig deeper.

We wanted to get into the trenches and talk to actual jumpers to find out what benefits really matter to them. So we’ve polled nearly 6,000 jumpers in our jump rope community and asked them what jump rope benefits are most important to them. 

Here were some of our favorite responses:

Pretty cool stuff, right?

Btw - don’t forget to join our community and share your thoughts as well.

Alright. We’re not finished yet. Let’s dig deeper.

Benefits of HEAVY Jump Ropes

The ‘regular’ jump rope has been around for a long time.

And apart from some slight improvements in design and material choice, very little has changed about it over the past century.

That is, until the introduction of heavy jump ropes.

We believe that heavy jump ropes are the best kept secret in fitness, with a list of benefits that continues to build on the already-mentioned ones.

We’ve talked about the advantage of weighted jump ropes in the past. But here are some of the key benefits of heavy jump rope training –

Heavy Benefit 1 - Almost Every Other Benefit is AMPLIFIED

Each of the jump rope benefits outlined above is amplified when you introduce heavy ropes.

The fat burning is more substantial because more muscle is engaged (see heavy benefit 3). The mental component is heightened because of the increased level of fatigue. The aerobic effects are greater, as are the new elements of strength and power. The versatility is heightened because now you have a variety of rope weights to work with.

And yeah - it’s way more fun.

Heavy Benefit 2 - Faster Learning

Learning how to jump rope can be frustrating if you’re using a ‘regular’ rope. That’s because there’s very little feel of the rope – there’s little feedback. And it makes it difficult to know when to time your jumps.

A (slightly) heavy rope – like our ½ Lb blue Energy rope – offers just enough feedback to help you get the feel you need for the rope.

That makes it much more effective for beginners.

Heavy Benefit 3 - More Muscle Engagement

With heavy jump ropes, more muscle groups are engaged on each and every rotation. And that adds up over time.

Check out the difference between the use of light and heavy ropes: 

Jump Rope Muscle Engagement

The heavier the rope, the greater the resistance. And the greater resistance, the greater the muscle engagement.

Benefits of Interchangeable Jump Ropes

Finally, let’s bring it all together.

The real advantages and benefits of jumping rope come from being able to employ different light and heavy rope workout sets and doing so quickly and efficiently within a workout.

The lighter ropes can be used to improve endurance and conditioning.  The heavy ropes maximize strength, muscle toning, and provide the highest calorie burn rates for fat loss.

And that’s what our focus was with creating the Crossrope Infinity Rope System – we wanted to create a jump rope system that delivered the ultimate jump rope experience; a jump rope system to produce all of the fitness results you want.

Crossrope Plus Set

The Crossrope Plus Set is a powerful four rope training system that's ideal for all fitness levels.

Our system allows you to quickly transition between ropes of different weights by clipping in different weights in and out of your handles, like this:

And the benefits of that are impressive. I've listed them as bonus benefits below -

Bonus Benefit 1 - More Engaging Workouts + Programming Advantages

Like any other tool, variety is the key to consistency.

Just like you wouldn’t train with only a single weight of dumbbells for the rest of your life, you shouldn’t do that with the jump rope either.

Having the ability to mix and match between different weights is what makes this tool so powerful.

Want to see?

Check out this workout we put together in our Beginner Workshop that’s built around two different ropes:

This interchangeability really comes in handy for programming.

We’ve found that jumping rope with different weights increases the rate at which beginners learn and experienced jumpers master new skills.

The ability to mix and match different ropes creates a more fun and progressive training experience which makes it more likely to stick to and enjoy.

Bonus Benefit 2 - Superior Design

We’ve talked about the importance of heavy rope design in the past.

There are three design principles that come into play: weight placement, rope design, and the ball bearing connection.

Of the three, the ball bearing connection is what makes the biggest difference as this is the part that makes or breaks the experience. And it’s what we spend the most time on developing.

A poor design in this area not only makes it frustrating to turn the rope, but it also encourages poor jumping form, places excessive strain on the wrists and shoulders, and increases the chance of injury.

Our focus on good ball bearing connection means that your heavy ropes spin smoothly, relieve strain on the wrists and shoulders, and enable faster rotation for your training.

Again, the full details of these design principles are covered here.

Jump Rope Benefits Summary

There you have it - all of the jump rope benefits that you’ll ever need to know. My goal was to show you the true value of jump rope training and I hope I've achieved that with this post.​

If you’re not convinced that jumping rope can get you the fitness results that you want or if you’re not convinced that this tool belongs in your training arsenal in some capacity…

Then I think you need to scroll up and read it again. 🙂

Seriously. Don’t miss out on all of the amazing benefits of skipping rope that I’ve outlined for you. It’s easy to get started and worth the try.

Now you tell me – what is the one benefit that stands out most to YOU? Leave your response in the comments below.

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