icon-account icon-glass

The Benefits Of Skipping Rope, And Why You Should Be Doing It

18th March 2021

18th March 2021

By Shivraj Bassi

Be honest - have you used a skipping rope since you were a kid trying to beat your friend to get to 100 skips on the playground? If not, you’re missing out. Using a skipping rope is one of the most underrated forms of exercise out there, and it may even be more effective than other types of cardio. 

If you add jumping rope into your workout routine, you can look forward to not only burning lots and lots of calories but reducing your risk of heart disease and injury and strengthening your bone density and coordination. 

A study published in 2013 in the Research Quarterly: American Association for Health, Physical Education and Recreation found that university-aged men who used a skipping rope for 10 minutes a day for six weeks improved their cardiovascular fitness by the same amount as university-aged men who jogged for 30 minutes a day for the same period of time. 

Find out what the benefits of skipping rope are, how to add it to your workout and how long you should jump for to get the most out of it. You’ll need to bring your own rhymes to chant while you jump, however!

Skipping rope burns calories

Incredibly, jumping rope has been found to burn more calories than any other type of cardio. That’s right - more than running, cycling, swimming and rowing. You can burn 200-300 calories in as little as 15 minutes. 

This is because skipping rope is considered to be a form of exercise which is thermogenic, which means it creates a lot of heat in the body, your body then needs to burn far more fuel than usual to produce this large amount of energy. This means that it burns a lot of calories fast. In addition, it works all of the body’s major energy systems - something you can feel when after just a few minutes of skipping rope, when you can feel your muscles beginning to burn and your heart rate skyrocket. 

Skipping rope reduces injury risk and improves your coordination

Photo by dylan nolte on Unsplash

Skipping frequently with a rope increases your coordination significantly - to the point where you might notice yourself improving at kicking a ball or your hand-eye coordination. This is due to the fact that the action of jumping rope forces you to carefully coordinate your upper and your lower body to be more agile and nimble at making sure that the rope doesn’t get caught in your feet. Your mental awareness of your body and its movement increases by a lot, and this makes you less injury-prone when doing other activities, such as running, lifting weight and playing sports. 

There are studies to back this up. A study from 2017 in the Research Journal of Pharmacy and Technology discovered that when autistic children, who often struggle with coordination and keeping their balance, skipped rope, it improved their motor coordination. Plus, a 2015 study published by the Journal of Sports Science and Medicine determined that soccer players who were pre-teens and skipped rope had superior motor skills after eight weeks than pre-teens who only did soccer drills. 

Skipping rope strengthens your bone density 

Bone density means the strength of your bones, and how many minerals such as calcium you have within your body making them stronger. Jumping rope strengthens your bone density. Having a higher bone density can reduce the risk that you’ll develop osteoporosis later in life, especially for women and girls. 

This occurs thanks to impact training, such as the constant jumping up and down that you do when you’re skipping with rope. When this happens to your body regularly, the body responds to this form of stress by reformulating the bone in your body to become denser and stronger. In 2019 the Korean Society for Bone and Mineral Research recommended jumping rope for 10 minutes a day to improve your bone strength, so the concept has medical backing. Always speak to your doctor about starting a new activity such as this if you’re unsure if it would be beneficial to you, however. 

Skipping rope improves your heart health

You’ve probably noticed that when you start skipping, your heart starts pumping pretty fast. This means that this form of exercise is great for your cardiovascular system. Jumping rope can even improve the measure of the maximum amount of oxygen a person can use during exercise. The higher this amount is, the higher their amount of cardiovascular endurance. 

In 2019, a study published in the Research Journal of Pharmacy and Technology said that college-aged men who engaged in two sessions of jumping rope a day for three months improved the amount of oxygen their bodies could use during exercise compared to those who just did their usual fitness regimes. 

How should I incorporate skipping rope into my workout regime?

Skipping is cheap and easy - it can be done anywhere, and all you need is an inexpensive jump rope. 

One easy way to include skipping into your exercise routine is to warm up with 10 minutes of jumping rope. You could also use skipping as an activity between rounds of resistance training or other circuits. Think how you did when you were a child, and skip down the street. 

Don't forget to fuel up before you start jumping with one of our proteins or boosters - try The Strong Protein, to give you the power you need to get to the finish line. 

Other Insights

The 5 Best Yoga Poses To Start Your Day With Revealed
How To Exercise With A Busy Schedule: Our Top 5 Tips
With everything that goes into a daily schedule, the commitments of a busy lifestyle can mean it’s pretty hard (and sometimes impossible) to make time to exercise. It can also be hard to find the motivation to exercise after a long day even when you do have the time. It can be a really vicious cycle. With that in mind, you may be searching for some tips on how to find time in the day to exercise, correct? Or maybe some tips on how to extend the hours in the day so that you have enough time to get everything done? Well. Whilst we’d be millionaires if we had the answer to the second question (although The Focus Capsules might be able to help with that one), we can definitely help you with the first. Figuring out how to make time to exercise can be pretty difficult, but we’ve got five tips below that might just help you when it comes to fitting in fitness. How to make time to exercise If we could give you just one piece of advice: preparation is key. Planning and scheduling is the only way to successfully stay on track, and staying on track and remaining consistent is absolutely the quickest way to smashing your fitness goals. They say it takes 21 days to make a habit, so if you can choose and apply one of our below five tips to fitting in exercise to your life, we promise that after those initial three weeks, making time for exercise will become like second nature.  Here’s our top five tips for when it comes to making time for exercise… Switch up your commute Wondering how to fit the gym in with work? Think about your commute. The average commute is around 62 minutes in the United Kingdom. That’s over two hours a day that we are commuting. Not only is that a huge chunk of the day, but it’s two hours of the day that could be spent exercising… potentially. If you could switch up your commute to walk, cycle or run (maybe all, but even part of the way), this somewhat redundant time can be used to not only get you where you need to be, but assist you in fitting in fitness to your busy day. Granted, if you are commuting over an hour a day, it’s likely you are using a train service or perhaps driving yourself to your destination… but this doesn’t mean that you can incorporate some level of exercise into your day. Park slightly further away, or maybe get off at an earlier stop and walk, run or cycle the rest of the way. Every little helps. Set an earlier alarm (sorry) Whilst this is probably the tip that nobody wanted to hear, a great way of making time for exercise is to set your alarm earlier to give yourself extra time in the day. Getting up earlier not only provides you with a great chunk of extra time to get your workout in, but allows you to avoid the morning rush hour, give your body time to prepare for the day, and allows you to slow down a bit and avoid the awful morning rush that comes with those extra ten minutes in bed. Gym classes start as early as 5am, offering you the perfect opportunity to get an hour of exercise in before your commute and work. If classes aren’t your thing, though, there’s nothing better than a sunrise run or cycle. Seriously! Try it. Make the most of your lunch break Stop using your lunchbreak to just sit and scroll on your social media channel of choice. Make a conscious effort to leave your desk, office or home workspace and get out and about. Go on a walk, run, cycle or even lunchtime swim during your lunch break and really make the most of your lunch hour. The best part about this strategy is no early alarm, no late finish time… just time to yourself in the middle of the work day to not only smash out your workout for the day, but have some well-deserved time to yourself in amongst the office chaos. Sounds good (and productive) to us. Make every task count Waiting for your food to cook in the microwave? Do some star jumps. You may look a little crazy in the shared office kitchen, but so be it. No pain no gain, right? Want to watch your favourite TV show after work? Why not watch it whilst on the treadmill at the gym. Need to take the dog for a walk? Make that lap round the field two laps. Need to grab some milk and bread from the store? Walk, don’t drive. Little changes here and there add up to an overall healthier and more active lifestyle. At the end of the day, fitting in exercise doesn’t strictly refer to going to the gym or heading out for a run. Like we said… every little helps. Be strict with your schedule It’s time to start treating your exercise schedule like your work schedule. Got a gym class booked for 6pm? It’s now non-negotiable, just like that end-of-quarter sales meeting you’ve got pencilled in your calendar. Too often we fall victim to the post-work social calling (aka a trip to the pub), or even just the temptation of our sofa after work, which means that the scheduled post-work workout gets thrown out the window. Not anymore. If you’ve scheduled a workout, stick to it. Don’t sack off your gym schedule for something better (or nothing at all). It’s a commitment you’ve made that is just as important as those daily meetings, only this time, it’s a commitment to yourself. Making time for exercise is just as important as everything else, as it’s key for your health, wellbeing, and overall performance after all! Summary So. You wanted to know how to exercise with a busy schedule… we hope we’ve answered your question. Whilst it can be tempting to cancel, post-pone or even neglect our exercise routines as a result of the demands of work, relationships or otherwise, fitting in exercise needs to become a priority. Period. If you’re struggling or are unsure of how to make time for exercise, give one (or all) of our above tips a go. Find out which tip for fitting in exercise works best for you and start your fitness schedule. Exercise and working out is a hugely important part of your schedule, so it’s time to start treating exercise like a priority. Self-care 101. References SME News. 2021. New survey reveals large regional differences in workers’ commuting experience - SME News. [online]. Click here. Brain Pickings. 2021. Popiva, M. How Long It Takes To Form A New Habit. [online]. Click here. Read more