Jump rope training is becoming increasingly popular since it is a fun and easy way to train and lose weight. Many athletes use a jump rope for training because of the multitude of benefits it offers. In this article, you will get to know everything about jump rope training from the best apps to the best equipment.
We will delve into each aspect and discuss the good and the bad about each product and app so you can make an informed decision. Plus we will also be discussing how jump rope training actually works and discuss some practical tips and advice that would be necessary for beginners who have just started jump rope training.
What Is Jump Rope Training?
Jump rope is one of the easiest ways to work out. It improves cardiovascular endurance and hand-eye coordination all the while building leg muscles, which improve agility and speed. It is low-cost and burns more calories than any other form of aerobic exercise. It has the ability to simultaneously train your upper and lower body. Jump rope is so easy to learn that even children can do it!
Jump Rope Training: Pros and Cons
- It strengthens your heart and improves cardiovascular endurance;
- Is cheap and can be easily learned;
- It can be undertaken as a group activity or you can do it alone;
- It tones your whole body;
- It burns calories more effectively than other workouts;
- You don’t have to have any special equipment, which means that you can jump rope anywhere;
- While you lose weight, you will also improve your coordination and balance which will also translate well if you play other sports like tennis, volleyball, and basketball;
- Jumping rope increases the number of endorphins in your bloodstream which in turn makes you happier.
- The impact that your legs go through every time you jump and land on the ground can be dangerous for you if you keep at it for too long. You need to train your legs by starting slowly, especially if you know how to jump rope and are restating it;
- It is hard to learn how to jump rope. The premise itself is simple and people pick it up pretty quickly but if you are uncoordinated, it may take you some time to figure out the timing for jumping and coordinating your moments;
- If your body gets too conditioned to jump rope, your conditioning benefits will stall so you might need to change things up a bit every now and then, such as getting a weighted rope or a different exercise pattern.
How Is It Different From Other Sports?
The best thing about jump rope is that it does a lot of things at once: it makes you lose weight, improves hand-eye coordination, strengthens the muscles of your legs and arms, and tones your entire body. It is great for players who play sports professionally or it can even be used as an alternate exercise to running or jogging. It can also be a great way to warm up and improves footwork, which all translates well if you play sports or just like to keep fit.
If you are wondering about choosing either jump rope, running, or any other sport, then your choice should depend on what is more suitable for you. If you want to lose weight and get your heart rate up, then jump rope would be a good choice. But if you have some medical issue that prevents you from jumping – such as arthritis – then running or jogging would be a better choice since it won’t put any burden on your knees, unlike jump rope. If you suffer from no such problem, then choosing between exercises and sports activities depends on your preferences and why you want to exercise in the first place.
Whom Might It Suit Best?
Choosing if a jump rope is right for you depends on what benefit or benefits you are looking to gain from it. It can be suitable for athletes who want to improve hand-eye coordination and footwork. It can also be suitable for people looking to lose weight quickly, or people who are interested in doing a lot of cardio. Finally, it can be ideal for people who don’t have a lot of equipment and cannot go to the gym and want to try an efficient exercise that will not be heavy on the pocket.
Who Might Not Like It?
People who have a heart condition or suffer from joint pain and arthritis might not be the most suited to jump rope, especially since it can be dangerous for such persons. Jumping rope can put stress on your hips, knees, and ankles. Plus, you are constantly jumping so the impact might leave your legs feeling sore and hurt.
Just like any other exercise, if you continue to jump rope, you will get used to the pain. If you are simply looking for something that will be easier on your joints but will still warm you up and help burn calories, then some good alternatives to jumping rope could be jumping jacks, skaters, high knees, squat jumps, jumping lunges, and burpees.
Why Choose Jump Rope?
If you are still confused about choosing jump rope as an exercise, then here are some reasons you should consider before undertaking it.
- Research has proven that young soccer athletes who jumped rope as an exercise developed improved motor skills and balance (Trecroci, 2015);
- It is reported that for an average person, jump rope can burn up to 10 calories per minute, which are 100 calories if you exercise for only 10 minutes (Watson, 2019);
- Vigorous exercises such as jump rope improve the blood flow to the brain and relieve stress (Krigorstudio, 2020);
Jump Rope Tips That Will Help You Skip Like a Pro
Jump rope is no doubt a very interesting and fun way to exercise. It doesn’t matter if you are jumping rope for fun or to lose weight, there are some tips and tricks that can make your experience of jumping rope smoother and better.
- If you have learned how to hold a jump rope, you have almost learned how to jump rope. You have to hold the jump rope in a way that your writs are creating all the movement while your elbows stay relatively stable;
- The next thing you have to do is learn how to jump. Start slowly by jumping only 1 or 2 inches off the ground, keep your legs straight but bend, then a the nee a little at the time of the jump which will give your jump enough power to get you a couple of inches off the ground. When you get used to jumping and mastering the form, you can move into more complex exercises and jumps;
- Find the right length of jump rope for yourself. Put one foot on the rope and pull the handles up towards your shoulders. For beginners, the handles should at least reach their shoulders and for more advanced jumpers, the handles should be around the chest area.
- You should keep the weight on the soles of your feet and keep the hips, ankles, and knees relaxed which will help you in jumping;
- You have to find the correct timing to jump and if you miss it, you will have to jump higher than normal. It will take time and effort to get your timing right, but if you keep practicing, you will get the hang of it quickly enough;
- The last tip is to just relax. If you tense up, so will all the muscles and joints in your body and will make it much harder for you to jump. Take time to get to know your rope and how it works, and then think of it as an extension of your body.
Jump Rope Exercises for Beginners
The best thing a beginner can master is the basic jump which will allow them to move into more complex exercises as you move further into jumping rope. The next thing you need to master is the alternate footstep which will not only allow you to jump faster but will also improve agility and coordination of the feet. You will start the alternate feet with one of your feet lifted slightly above the ground and every time you skip, you change the feet that are above the ground almost like still walking.
Once you learn these two basic jumps, you are ready for your beginner workout. Most beginner workouts are structured to be 10 minutes long, which can be broken into a smaller block of 5 minutes. In the first set, you will basic jump for 30 seconds followed by a 30-second rest. Then you will alternate jump for 30 seconds followed by a 30-second rest. After this, you will rest for 60 seconds before starting your next set. For the next set, choose a heavier rope and basic jump for 40 seconds and rest for 20, then alternate jump for 40 seconds and rest for 20.
Jump Rope Exercises for Intermediate Level
Once you start getting used to the beginner exercises, it is time to up your game and move onto something a little more complex so that you can continue to gain benefits from jump rope. There are plenty of jump rope jumps you need to master at the intermediate level, some of which are the plyometric line jumps, boxer’s jump rope, high knees in place jump rope, and running jump rope.
Learning all these will help you take your workout to the next level. For the intermediate level, you will need to do the plyometric line jump for 2 minutes and then rest for 1 minute, then do the basic jump for 2 minutes and rest for 1, then move on to the boxer’s jump rope and rest for 1 minute. Move on to high knees in place of the jump rope exercise and rest for 1 minute, and then finish up with running jump rope and rest for 1 minute. The total workout will be around 15 minutes long.
Jump Rope Exercises for Advanced Level
For more advanced jump rope exercises, you can mix the basic jump or any of the jumps you like with other exercises like jumping jacks, burpees, mountain climbers, kettlebell swings, squat jumps, and one-legged hop. If you do a sixty-second jump with 60 seconds of other exercises, it will create a more intense workout which will for sure leave you breathing heavy.
Choosing a jump rope exercise truly depends on what you are looking to build. If you are toning your body, then simple jump ropes can do the trick but if you are working on coordination, then alternate foot skip can be a great way to improve your coordination and agility.
What Surface Is Best For Jumping Rope?
The most common surface that is used for jump rope is concrete, since it is sturdy and provides a stable surface for jumping, plus the rough surface makes it slip-resistant so it is relatively safer to jump on concrete.
The problem with concrete is that there is no shock absorption, which means you can easily injure yourself, which is why professional athletes such as boxers jump on mats which are great at shock absorption. The mats, however, are too soft and need more force when jumping off – which makes the jumps slower. Grass can provide a great base to jump off and it is great at shock absorption, but you have to be careful on wet grass since you can easily slip while jumping on it.
When jumping rope, make sure that you are in an area where you can freely swing your rope without fearing that it will knock things over. Outdoors with open, sweeping space is the best option; however, you can do it indoors too, so even if you don’t have a garden or a driveway, you can still do it.
What Result Can You Expect From Jumping Rope?
If you are wondering what benefits you can attain from jumping rope, then it truly depends on why you are jumping rope in the first place. People who are looking to lose weight while also toning their bodies will find jump rope as a great alternative to traditional exercise.
Jumping rope can burn up to 300 calories in under 15 minutes. In fact, it burns even more calories than swimming and cycling. Jumping rope can improve coordination, which is why people who play soccer and basketball use jump rope to advance their footwork and moves, which is proved through research (Trecroci, 2015).
Jumping rope will also reduce the risk of any injury by strengthening your ankles and legs and since you are more aware and agile, you learn to coordinate your upper and lower body. Jumping rope is great for the health of your heart, so even people who are at risk for cardiovascular disease can jump rope.
Research published in the European Journal of Applied Psychology found that girls who suffered from hypertension showed reduced cardiovascular disease risk factors after only 12 weeks of jump rope training regime (Sung, 2018). According to a study, jump rope is also correlated with a higher bone density that can reduce the risk of osteoporosis in later life (ha, 2017).
Recommended Fitness apps for Jump Rope Training
Working out from home has become incredibly common, especially during the time of Covid-19. Just like everything else, the apps have also evolved so there are plenty of workout apps on the market which make jump rope an easy and convenient form of exercise. There is a large variety of jump rope apps available on the market, but the problem is that quantity doesn’t really mean quality; some apps are excellent while others are simply not up to par.
The jump rope game has been changing with weighted and automated ropes which can record the number of swings and calories burned for you so that you can focus on working out. A jump rope app can cost you anywhere between 2 to 15 dollars, depending on the different features the app is offering and the great thing is that you can even find some amazing apps for absolutely free! Plus most of these apps are created for the convenience of the user, so they are easy to set up and use, making it very convenient for you to take it anywhere. With such convenience, there is no need to go to a gym!
Let’s look at some of our favorite jump rope apps so you can get a better idea about the different apps on the market.
1. Smart Rope
The SmartRope was created by Tangram Factory and is very unique since it uses a smart rope that not only records the number of swings but also tells you how many calories you burned. The smart rope app itself is secondary to the rope, so you need to have one of the three smart ropes to be able to use this app. These smart ropes are the SmartRope Rookie, SmartRope Pure and SmartRope LED.
The SmartRope rookie is incredibly lightweight and thin, which makes it ideal for beginners. The total length of the rope is 9’10, so you can simply adjust it to your desired length and it retails for about $40. The SmartRope pure is also a lightweight model and has evenly weighted handles. It comes with rechargeable batteries and can stay charged for up to 48 hours. It retails for about $60. Lastly, SmartRope LED is a weighted jump rope weighing about 1.01 pounds and retails for about $80.
The app itself has five basic things it can do for you. It supports four basic modes: jump count, calories burned, the time elapsed, and daily target. It supports interval training which can be changed depending on your skill level. It lets you see how you rank among other smart rope users around the world. It lets you access the history of your usage so you can check how much you have improved and it also lets you compete with friends so you can get motivated and inspired. You can read a more detailed SmartRope review on our review page.
Crossrope is a little different from SmartRope since it focuses more on getting lean and getting strong.
If you order the Get Lean package, it will come with two weighted jump ropes, one is ¼ lb while the other is ½ lb. It also comes with a pair of “slim” handles. Get Strong package also comes with two ropes, one weighing 1 lb and the other weighing 2 lb and it comes with big “power” handles.
The Get Lean is suitable for people looking to focus on cardio while the Get Strong is for building strength. The app also has beginner/advanced, endurance, HITT, and strength programs, so there is an extensive variety of exercises. The app itself offers workouts for all types of people so even if you aren’t experienced at jump rope, you can still utilize this app.
The weighted ropes can be great for people who are getting too used to their jump rope routine and need something to shake things up a bit. The subscription for the Crossrope app is $9.99 a month and it allows unrestricted access to all the workouts in the database, which you can filter according to your preference and you will get access to all the fitness challenges and jump rope counter mode. Visit our page for a more thorough review of the Crossrope app.
3. Jump Rope Training
This app can accommodate a lot of people who have varying goals such as burning fat, strength training, and cardio. Jump rope training offers short and intense workouts and gives you the ability to choose the level of your exercise between easy, medium, and hard.
Each workout is accompanied by the number of exercises, the duration, and the calories it will burn so you have full insight into the whole program. The best thing about this app is that it is absolutely, free which means that everyone can reap its benefits. If you want to support the developer then you can pay a one-time fee of $0.99 and upgrade it to the pro version, which is identical to the normal version. Visit our page for a more detailed review of Jump rope training.
Recommended Fitness Equipment for Jump Rope Training
One of the best things about jump rope is that you just need a jump rope to stay fit and in shape. You can find a large variety of jump ropes on the market and choosing one depends on what you are looking for and what is suitable for you. You can find lightweight ropes which are more suitable for beginners and for people who want to jump faster. The heavier ropes are mostly to lose weight and get in shape since it requires the user to put in more effort. Some ropes are created so they cannot tangle, which is great for people who get frustrated with the thought of untangling ropes every time they use them.
Some customers also prefer non-slip handles that are made of foam, plastic, rubber, steel, and aluminum. You can find jump ropes at varying prices on amazon and their bestselling jump ropes range from $7.99 all the way up to $100, while professional or branded jump ropes can cost you hundreds of dollars.
What Should You Look For When Buying A Jump Rope?
There are three major categories you need to focus on when you are choosing a jump rope: the quality, the length, and the weight. The rope length generally depends on whether you are a beginner, intermediate, or advanced jumper. If you are a beginner, you have to choose a rope that is long enough to reach your shoulders if you step on it and extend it. This will allow the jump rope to have enough space to compensate for any mistakes.
If you are an intermediate jumper, then you want to ask yourself if you are okay with the current length of your rope. In case it is too long, you can tie a knot below the handle to shorten the length until it is comfortable and then you can buy a new rope of that size. Advanced jumpers probably know what size of a jump rope suits them best.
Weight is another important factor when deciding what jump rope to choose. Weighted ropes are usually for more advanced users and most jump ropes are created to be fast so they are lightweight. The best weight for a beginner is ½ lb since it has a great feel. You can increase the weight of your jump rope as you advance at jumping rope.
The quality of the rope will affect how the rope functions. The rope should have durable handles with a good grip, the ball bearings of the rope should be smooth and the rope should have the ability to be used on various surfaces.
Let’s look at some of our favorite jump ropes so you can get a better idea of what to look for when searching for your very own.
1. DEGOL Skipping Rope
This jump rope is created to provide a smooth, stable, and fast rotation. The rope can bear heavy loads since braided steel wire is used as a base for its construction. The rope is then covered with PVC which gives it a longer life and prevents it from cracking and breaking. The handles will feel comfortable in your hands since they are made of EVA memory foam. The total length of the rope is 9 feet so it can be adjusted to your preference. It is also rated 4.3 out of 5 on Amazon.
Some customers had the rope break on them when they used it on concrete so it is better to use it indoors on hardwood or carpeted floors. The cable also injured some people since it is made out of wire but these customers were beginners and didn’t really know how to utilize the rope. If you aren’t a beginner and know how to use the rope, this won’t be a problem.
2. Weighted Jump Rope
This weighted jump rope is another favorite on Amazon and has a rating of 4.6 and weighs about 3 lb to 3.94 lb. The rope length is about 9.8 feet and is made with woven polymer synthetic fibers which are coated with a protective covering to ensure that they can be used on all types of surfaces. Weighted ropes are much better at helping people lose weight and can strengthen the core and train your body in less time. The rope handles are made of rubber which is non-slip and provides a comfortable grip.
However, this weighted rope isn’t for everybody since the weighted ropes are much harder to control and you need to know how to properly jump rope before you can utilize it. Customers who knew how to handle the weighted rope enjoyed it quite a bit.
3. Jump Rope with Digital Weighted Handle
This jump rope is very interesting because it comes with a built-in jump rope counter which allows you to counter in your weight and then it tells you how many calories you have lost and how many rotations you did. With this, you don’t even need a companion app.
The rope handles are created with sweat-absorbing soft foam which provides a firm and non-slip grip. The rope handles also come with a built-in metal block which adds weight to the handles. The total length of the rope is 9 feet long. The rope also comes with two ropeless balls for cordless jumping. It has a rating of 4.4 on Amazon which tells you how much customers liked this rope.
The only problem the customers had was that the batteries go into one of the handles which throws off the weight balance of the handles but other than that, the customers had no complaints.
4. Benvo Weighted Ropeless Jump
This is a cordless jump rope and weighs about 0.6 pounds. It is made with alloy steel and is suitable for people of all ages since the rope doesn’t need to be adjusted. The handles of this jump rope have removable weights, each of those weighs about 0.68 lb. The handles are padded which makes it easier to grip them for long periods of time. Benvo has a rating of 4.4 on Amazon.
Most customers absolutely adored this rope but some found some weird defects, such as the length of the rope being unequal which threw off the balance of the jump rope. The weights are also a little dangerous because they have a tendency to fly off the ropes if they aren’t screwed in properly, which is why you will have to check them thoroughly before use.
5. Weighted Jump Rope Workout- 1 LB
This jump rope weighs about 1lb and is made with PVC so it is durable enough to be used on any surface. It has weighted handles that can be customized according to who will be using it. The handles are made with plastic and are covered with synthetic rubber to ensure that you are comfortable throughout the whole time. The total length of the rope is 9.9 feet and it can be adjusted for different people. It has a 4.5 rating on Amazon and comes with a 24-month warranty.
While most of the customers were satisfied with this rope, some had issues with the longevity of the rope since it broke after a month of use and some had the weights falling out while jumping rope because of faulty caps.
6. Launch Fitness Indoor/Outdoor Jump Rope Mat
While this isn’t really a jump rope, it is an accessory that can come in handy if you want to lessen the burden on your joints and protect them from shock. The mat is about ¼ inches thick, 52 inches long, and 32 inches wide. It is made with a high-density PVC which is sturdier and can even be used for weight lifting, stretching, and strength training. It will not only extend the life of your hardwood floors but will also prolong the life of your jump ropes. The surface of the mat is non-slip and moisture-proof, which means that you can simply wipe your sweat off the mat. Jumping rope can have an impact on your joints and wear them out, but this mat can help absorb most of the impact. It has a rating of 4.6 on Amazon.
One customer complained that the mat was too small and slipped round, but the rest of the customers were fairly satisfied with their purchase and loved how comfortable and shock absorbent it was.
Final Words on Jump Rope Training
As a beginner, there are plenty of things that you need to know before you can successfully jump rope such, including:
- Finding the correct length of the rope is the most important part because if it’s too long, it will be hard to control but if it is too short, it will cause you to trip, which is why you need to find the perfect length for you. It is better if you get an adjustable rope to account for any sizing mistakes;
- If you are just learning to jump rope and you don’t know if you will stick with it, then it is better if you buy an inexpensive rope such as a licorice jump rope or a beaded jump rope;
- You need to find the correct surface since the jump rope should be low impact. Invest in a shock-absorbent mat; consider jumping on grass or indoors;
- You should avoid slouching or hunching over when jumping. It is very instinctual to see where the rope is but avoid hunching over. If you jump in an upright position, it will absorb the shock;
- Try to avoid double jumping which is when you jump twice in one spin of the rope. It can quickly become a habit that is hard to shake off. If this is happening to you, try increasing the speed of your rope or pause between your jumps;
- When you jump, try to avoid folding your legs under yourself and jump only a couple of inches off the ground. You don’t need to jump too high because most of the jump ropes are fairly slim and folding your legs under yourself can cause a lot of impact, which is not good for your body.
With jump ropes, you have to decide what is suitable for you and your situation. Some people suggest lightweight ropes for beginners since heavy ropes are harder to control and can cause injuries if used incorrectly; while others think that weighted ropes are more suitable for beginners since the weight makes it easy for the person to judge where the rope is going.
Similarly, some people love jumping on hard surfaces like concrete while others suggest that it should be done indoors or on a shock-absorbent mat. Choosing the jump rope and the surface to jump on depends on your individual situation. If you have grass, then that could be a good alternative for a shock-absorbent mat, especially if you don’t know you will be sticking with jumping rope. Concrete is a pretty stable place to learn how to jump rope, but if you plan on doing it for long periods of time and want to avoid injuring yourself, then doing it indoors on a carpeted floor would be a better idea
This is the same with choosing apps and choosing the exercises you want to try out. Take a look at your own situation and choose what you think is best suited for you instead of focusing on what has worked for others. It is true that it will take you a while to figure things out like this, but once you do, you will realize that jump rope has a lot of benefits that far outweigh the cons. So in the end, choosing if you should jump rope as a form of exercise and training depends entirely on you and whether you think you will benefit from it.
ha, A. S. (2017). Rope skipping increases bone mineral density at calcanei of pubertal girls in Hong Kong: A quasi-experimental investigation. Public library of science.
Krigorstudio. (2020, November 1). 7 benefits of jumping rope. Retrieved from Krigorstudio : https://krigorstudio.com/health-beauty/benefits-jumping-rope
Sung, K.-D. (2018). The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension. European journal of applied psychology , 577-585.
Trecroci, A. (2015). Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players. J sports Sci Med, 792-798.
Watson, K. (2019, Feburary 11). Balanced Workout Routine with Jump Rope Can Help You Lose Weight. Retrieved from Healthline: https://www.healthline.com/health/jumping-rope-to-lose-weight