At-Home Cardio: Jumping Rope

Updated: Feb 1

Not everyone has access to a gym these days and running outside isn't always possible depending on your ability, the time of year, and the weather. But cardio is still an important part of your fitness routine. Cardiovascular workouts help you to shed excess pounds, prevent heart disease, reduce stress, and gives you an energy boost. Those are only a few of the many benefits that you can get from performing cardio regularly.


If you need to shake up your fitness routine, then jumping rope is the perfect at-home cardio - no running required!


I enjoy the ease of instant HIIT if the cardio machines in the gym are not available (or you're stuck in your house in quarantine), a jump rope shifts your normal workout routine into a HIIT session in no time. It can travel with you wherever you go and packs a huge punch. Jumping rope also burns just as many calories as running so it's the perfect addition to your workouts.




In a Harvard Health Publishing article, they reported that in a 30-minute jump rope workout the following calories could be burned:

  • 300 calories based on someone who weighs 125lbs

  • 372 calories based on someone who weighs 155lbs

  • 444 calories based on someone who weighs 185lbs



Benefits of jumping rope for cardio:

  • Increase bone density - Jumping rope is an excellent cardiovascular workout that also helps strengthen your ankles which improves bone density all at the same time. Any activity where you're jumping or loading your body will help increase bone density which prevents osteoporosis. A study in the Journal of Applied Physiology found that young women who jumped as high as they could just 10 times, three times a week for six months, increased bone mineral density in their legs and the lower half of their spines. - Time

  • Improves coordination - Jumping rope is great for agility and coordination, allowing you to move quickly which will help you become a faster runner.

  • Burns as many calories as running - 10 calories burned per minute of jumping rope which is just as high as running! If your goal is to lose weight, try 30 minutes of jumping rope every day to see a weight loss of .5 pounds per week!

  • Improves your cardiovascular efficiency - Cardiovascular efficiency refers to the efficiency with which the heart and lungs work together to supply oxygen and energy to the body during a workout. When your cardiovascular efficiency improves and you are at rest, your heart and lungs work more efficiently which helps you to perform physical activities easier, leaving you less tired and helps you to live a healthier, longer life. In a study published by the American Association for Health, Physical Education and Recreation, researchers found that after 6 weeks of doing 10-minutes of jumping rope daily, participants displayed the same levels of cardiovascular efficiency as those who jogged for 30-minutes.


Here are my top tips for getting started with jumping rope workouts:

  • Try to start with 5 minutes of jump rope each day for 3 days, then increase to 10 minutes for 3 days, then eventually get to 20 minutes every day! Don't give up if it's not perfect, just keep trying.

  • To get started, ensure you're injury-free. If you have any knee or ankle injuries, this movement isn't for you. If you feel any pain in your knees, try jumping half the height. If you're still feeling pain, stop the move entirely.

  • I love using the jump rope in my method in between blocks of resistance training moves. So you'd do Squats, rows, lunges, then about of 2 minutes jumping rope, then back to your next round of each move. Increase the interval of jumping rope as you become more cardiovascularly fit. For the best results of HIIT, do 4 intervals of 2 minutes of jumping rope in your one-hour workout.

My favorite jump rope:

The TANGRAM jump rope is my favorite as it helps motivate you while you're jumping by providing key data to push you harder during your workout. You can also use a simple jump rope and start skipping the pounds away.

Navigating a new healthy lifestyle can be tricky at times - If you need personal support from me and my team of trainers with help creating a personalized workout plan, then send me a message and we will make it happen. We are here for you! Additionally, you can join us today by booking your first complimentary group fitness class in our online studio!