Jump Rope for your Heart

I’m seeing more and more people doing jump rope exercises at the gym lately. And it turns out that they are onto something.

That something is burning calories for a good Cardio / Endurance workout. Jumping rope for 10 minutes can burn 100 calories. That’s a lot of calories for just 10 minutes! I’ve read a few variations to this claim, and your weight will impact the amount of calories burned, but the bottom line is a good high-calorie Cardio workout and more…

Please be sure to check with your Doctor to see if Jumping Rope is right for you. If you have, or think you have, osteoarthritis – you should avoid any exercise that impacts your joints, especially high impact such as jumping rope… Please consult your Physician.

The jump rope is, to many people, the best exercise equipment they own and may well be the cheapest. You see it everywhere. In American it’s known as Jump Rope and in Europe it’s called Rope Skipping and it’s so popular it’s an Olympic event. Not quite the jump rope we did in the playground growing up.

If you haven’t been doing endurance exercises lately, you’ll want to start slowly. Do a minute or more 2-3 days a week and build over time. The same rules apply as with any other Endurance exercises – don’t skip the warm up and cool down.  [Read More about Endurance Exercises…]

And unless you have knee problems or concerns that you should discuss first with your Dr, jumping rope will strengthen your knees when performed over time.

Equipment You Need:

  • An exercise mat with paddingGirl Jumping on an Exercise Mat
  • A jump ropeNote:  step on the center of the rope – a good fitting rope comes up to your chest or armpit.
  • Sneakers – check that there is cushioning for the balls of your feet.

Simply tap the image to purchase on Amazon (our affiliate), from the convenience of your home now…

Tips and Techniques

The great thing about rope jumping is that you don’t need a lot of special gear or detailed instructions to stay fit. You can jump almost anywhere that you have room to swing the rope over your head without hitting anything.

Have fun – think about those childhood memories and keep your form. It’s an exercise you can do to music.

I love this video. Watch this  Jump Rope Motivational Video for motivation!

How to Jump Rope:

Stand on a gym mat or soft surface (not too soft that you lose your footing ). Do not do this on concrete or other hard surface. Feel free to jump barefoot, but if you feel pain you’ll want to wear a good pair of aerobic or cross-training shoes to absorb the impact on the balls of your feet.

Grab a rope handle in each hand with the rope on the ground behind your feet.

Begin exercises by swinging the rope up and over your head and then begin to jump up off the ground with both feet as the rope begins to reach your feet. Keep swinging the rope around your head and repeat.

What it does:

The jump rope is a cardiovascular and calisthenics exercise that primarily targets the calves and to a lesser degree the chest, shoulders, biceps, forearms, quads, triceps, glutes, and hamstrings.

Jump Rope improves your agility, hand-to-eye coordination and balance – you’ll feel more steady on your feet. It is also a good exercise for building stronger bones.

How often:

Beginners:  5 – 15 minute sessions,  3-4 times per week.

Tip: don’t get discouraged if you have to stop after a few minutes. If that happens, jog in place then start jumping again. The important thing is to stick with it for several sessions a week.

Experienced:  20 – 40 minute sessions,  3-4 times per week.

Don’t get bored – there are many different jump rope exercise variations that you can try that may require different types of jump rope equipment or maybe even require no equipment at all.

See you on the Playground!

We hope you enjoyed reading this article. We want to thank you for taking time out of your busy day to spend time with us.  Wishing you the best of health!

You might like…


Author: Joan E Wilder

We provide information and motivation focused on the importance of physical activity to our quality of life. It is our hope to help people invest in themselves by staying active throughout their lives. It's that important.

6 thoughts

      1. And who said being a kid was easy? Seriously though Gary, once you get into it, it’s one of the most effective exercises and if you are pressed for time, it’s worth the effort to get good at it. Remember though to expect it to be harder than it looks but if you stick with you, you’ll be happy you did. Try it – and write back and let us know how you did. You’ll be an inspiration to others!

        We appreciate your taking the time to write us!
        Thank you!

  1. Hi Joan E,
    You are gonna laugh – this article got me thinking so I bought the Amazon Basic – it’s a thin plastic ‘rope’ and it’s adjustable so I shortened it. My friend is going to buy one too. Anyway, I started and was only able to do 2 turns before I missed my ‘jump’ – I stayed with it for a few minutes and got up to 7 and I can’t wait to try it again tomorrow.

    Thanks for the motivation!

    PS. would you recommend a better jump rope? My goal is to get so good (I can only hope ;-) that I’ll need a new one soon! Thanks!

    1. Hi,
      I replaced the jump rope image with a better one – as with all our images, just click to buy on Amazon. It’s a bit pricier, but it’s a Crossfit with adjustable aluminum alloy.

      Keep us posted, we’d love to hear how this is working for you. Remember to start slowly to avoid injury so be patient.
      Thanks for your comment and stopping by – let us know how we can help your motivation!

What do you think?

This site uses Akismet to reduce spam. Learn how your comment data is processed.