10 Incredible Fitness Benefits of Skipping Rope

Remember when an hour of skipping rope in childhood was filled with moments seized to embrace joy and laughter. That immense happiness on the playground has become non-existent these days. However, you can always grab a rope and relive moments of the past. And gain some strength and endurance as a bonus. Well, you don’t have to jump the rope for hours to accomplish your fitness goals. Just 20 minutes of skipping can offer you incredible fitness benefits – ranging from burning calories to better heart health. Given below are some of the major advantages of skipping rope for fitness. Have a look.

What are the Benefits of Skipping?

If you are wondering how does skipping help your body, the answer can’t be given in a single sentence. Skipping rope exercise benefits exist aplenty and some of them are listed below.

1. Healthy Heart

A simple yet efficient cardio workout like jumping rope can get your heart pumping for better blood flow. Optimal blood circulation through the heart means reduced chances of stroke, heart attack, and other heart problems.

2. Better Mental Health

Skipping rope regularly can ease symptoms of depression and anxiety. Reason – it boosts blood circulation in the brain and helps release hormones called endorphins that eventually dispel signs of depression.

3. Flat Belly

If you are trying to shed that stubborn fat from your belly, jumping rope can help. According to WebMD, skipping rope is a great calorie-burning exercise. Jumping the rope every day for half an hour can help you lose 200 to 300 calories. Science says skipping rope for 10 minutes burns more calories (25% more) than jogging. So, simply grab the equipment and start jumping for that toned belly you have always longed for!

4. Better Bone Health

Till now, you were aware of the fact that calcium and vitamin D makes bone stronger. But who knew skipping rope can also be beneficial in this regard? Yes! According to NCBI, jumping can increase bone mineral density in adolescents and subsequently reduce the risks of osteoporosis.

5. Glowing Skin

Every woman craves glowing skin. Skipping rope elevates heart rate which allows your body to perspire. This means more toxins are eliminated from your body when you jump rope. The workout involving skipping also leads to better blood flow throughout the body. End result: Glowing skin of your dreams!

6. More Agility

Whether you have just started to challenge your body physically or you are a fitness fanatic, jumping rope is the best cardio to count on for improved agility. A HIIT jumping rope workout increases your strength and builds your stamina. That means you will get the power to do endure physical impacts and can move easily and quickly.

7. Improved Balance & Concentration

Rope jumping benefits also entail better balance and concentration. Skipping rope improves hand, feet, and eye coordination. This happens because jumping requires a combined effort from several body parts to make a single movement. Jump rope also strengthens your brain muscles and allows you to become more alert. This eventually improves your concentration levels.

8. Toned Muscles

Jumping rope not only tones your abdominal muscles but also strengthens leg muscles, glutes, hamstrings, shoulder, and hand muscles. This means this kind of workout benefits your entire body muscles. Skipping every day along with a few strength training exercises will make your body more toned and stronger.

9. Good for Lungs

As mentioned above, jumping leads to optimal blood circulation. During the exercise, you will also be breathing in and out fast. Inhaling more oxygen during the process will promote better respiration and eventually better functioning of the lungs.

10. Less Stress

While you are jumping rope, your body and mind are in harmony. This synchronization generates positive energy and helps to relieve stress. The exercise also gives you an overall feeling of well-being.

Basic Requirements

If you are a beginner, it’s good to start with a beaded rope. Make sure the handles of the rope are anti-grip. The rope should be lightweight and comfortable. Shorten the rope and adjust the handles if needed to jump with ease. You also need good athletic shoes and activewear to make the most of your skipping rope workout.

How to Jump Rope?

Jumping rope is not a mammoth task. You need a small leveled ground with subtle space above your head. The best is to jump on a wood floor or a jump mat. Follow these simple steps to jump rightly:

Stand tall with your feet a few inches apart.
Hold the rope in your hands that are aligned on the sides.
Now move the rope in such a way that it goes in the front and then travels your back to again come in front. While doing so, jump 1-2 inches off the ground.
Make sure to use your wrists to generate every rotation.
Keep your knees slightly bent and always jump on your midsoles.
Keep your chest and head up and shoulders pulled back.
Jump for 5-10 minutes if you are a beginner.

For a high-intensity workout, follow these steps:

Start jumping slowly for a minute.
Increase the intensity and jump fast for a minute or two.
Decrease your pace and again jump slowly for a minute.
Do 200 repetitions in total.

Types of Skipping Workouts

Skipping is an ideal full-body workout that tones various muscles, boosts endurance, and improves agility. To keep your workouts interesting, you can make some tweaks and still redeem multiple health benefits. Here are some skipping workouts you can try:

1. Jump Rope Jacks

If you know how to do jumping jacks, you can include them in your skipping workout. In jump role jacks, spread your feet outward beyond hip-width apart while jumping rope. If you are a beginner, skip this workout as it may seem quite challenging for you.

2. Single-Leg Hops

Take your skipping to a next level by jumping on one leg instead of two. Jump and land softly on the ground while keeping toes pointed down a bit on every jump. Make sure to keep your core engaged while jumping.

3. High Knees Jump Rope

Get your heart pumping faster by jumping up off the ground and keeping both knees as high as possible as you jump. Start out slow before getting into a rhythm. You can also practice alternative high knees and unleash the benefits of HIIT workout.

4. Jump Rope Burpees

Make your skipping rope workout a bit more intense by skipping every time you rise off the ground while doing burpees. This workout will allow you to burn calories faster.

5. Side to Side

This workout is a great way to spice up your regular skipping sessions. In this workout, jump from side to side rather than up and down. Do this workout once or twice every week to tone your body like nothing else!

Considerations

Keep the following things in mind before your start to jump rope:

Invest in a high-quality jumping rope and do not settle for cheap equipment.
Always warm up a little to prevent injuries.
Wear comfortable and light activewear and athletic shoes.
Be mindful of the jumping surface and make sure it is smooth and even.
Jump properly to redeem fitness benefits.
Cool down after every jump rope session.
Check with your doctor if you have health concerns before you start skipping.
Start slow and do not jump higher than necessary if you are a beginner.

Conclusion

Jumping helps you to reach fitness goals faster. Skipping frequently will not only tone your muscles but also improve your heart health, brain function, and bone health. The best part – you can jump right from the comforts of your home. So, what are you waiting for? Grab a skipping rope and get the ball rolling!