Jumping rope works major muscle groups and the exercise is considered thermogenic — which means it creates a lot of heat in the body. As a result, your body needs to burn more fuel to produce this energy, so it burns alot more calories (between 200 to 300 calories in 15 minutes). In addition, jumping rope improves coordination by requiring several body parts to communicate in order to complete one movement. The feet must jump in time with the wrists rotating in order to create a continuous jumping motion.
A 2017 study published in the Research Journal of Pharmacy and Technology found that jumping rope helped improve motor coordination among autistic children, who often struggle with balance and coordination. Another 2015 study published in the Journal of Sports Science and Medicine found that pre-teen soccer players who jumped rope exhibited better motor skills after 8 weeks than those who just did soccer drills.
Since jumping rope increases your heart rate, it's a great exersise technique to strengthen the cardiovascular system and improve heart health. It also builds bone density through impact training. In 2019, the Korean Society for Bone and Mineral Research recommended that people jump rope for 10 minutes a day to improve bone strength. According to the International Osteoporosis Foundation, jumping rope can be beneficial for people with weak bones, (but you should talk to your doctor before starting this exercise if you have any concerns). Here are some ways you can incorporate the jump rope into your routine:
1. Start with a 10 min warm up before any exercise
2. Add 3 min of jump rope between resistance training
3. Add 60 seconds of speed jump roping between exercises like push-ups or sit-ups