As of: March 7, 2024, 6:03 p.m
By: Alexandra Grauvogl
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Jumping rope is highly effective and burns around 550 calories in 30 minutes © IMAGO / Westend61
What's the point of jumping rope?
Is it more effective than running?
We take a close look at full-body workouts that can not only help you lose weight, but have other health and fitness benefits.
Almost everyone has tried jumping rope.
The first contact probably came in sports class or even earlier.
However, very few people stick to it as a training routine.
Which is a shame, because jumping rope offers several fitness and health benefits as an effective full-body workout.
Even short sessions of 10 minutes that can be easily integrated into everyday life have positive effects - also when it comes to burning calories.
This can help you lose weight.
Jumping rope: what is trained?
What is primarily trained when jumping rope, also known as rope skipping, is something you notice very quickly when you try it out.
First of all, your pulse increases rapidly and you start to breathe a lot.
Then you notice the muscles in your calves and thighs and finally shoulders and arms.
Jumping rope not only strengthens the cardiovascular system and thus endurance, but also large muscle chains throughout the body.
These muscles are mainly used when jumping rope:
Leg extensor (M. quadriceps femoris), consisting of the three vastus muscles and the powerful M. rectus femoris on the front of the thigh
Calf (M. triceps surae), consisting of soleus muscle (M. soleus) and twin calf muscle (M. gastrocnemius)
Muscles subjected to secondary stress include:
Belly
Back
Arm flexors (M. biceps brachii and M. brachialis)
Shoulder (M. deltoideus), especially the posterior part of the deltoid muscle
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This is how many calories are burned while jumping rope
The calorie consumption when jumping rope depends on the individual body weight, height, gender and age.
A 30-year-old woman (170 cm, 65 kilos) burns around 550 calories in 30 minutes, and a 30-year-old man (180 cm, 80 kilos) burns around 670 calories.
That's around 160 or 200 calories more than jogging (8 km/h).
Jumping rope can therefore help if you want to lose weight as it effectively increases calorie consumption.
However, a healthy diet plays a greater role in weight loss than burning calories through exercise.
That's why the goal of losing weight should always be approached holistically.
Burn 500 calories in 30 minutes: jump rope workout as a PDF download
In our PDF library you will find a 30-minute rope jump workout compiled by fitness trainer Alexandra Grauvogl for free download.
All you have to do is register for our login service USER.ID.
Enjoy the training!
The PDF library includes, among other things, a 30-minute rope jump workout to boost your calorie consumption © IMAGO / Westend61
Is jumping rope better than jogging?
When it comes to calorie consumption, jumping rope is ahead.
But what about the cardio training effect?
Science has long been interested in comparing sports with regard to their influence on the cardiovascular system and endurance capacity.
For a study from 1968, 92 male students were divided into two groups: One group jumped rope for 10 minutes a day for 6 weeks.
The second group jogged for 30 minutes every day.
Before and after the training period, all participants completed the Harvard Step Test to determine the VO2max value (how much oxygen can be absorbed and utilized during exercise).
Jumping rope for 10 minutes a day was found to improve cardiovascular efficiency just as well as jogging for 30 minutes a day.
Cardiovascular efficiency refers to the body's efficiency in distributing blood and oxygen.
It is considered a measure of the performance of the cardiovascular system.
By the way: Here you will find an overview of other sports that burn a lot of calories.
Jumping rope has this advantage for runners
Jumping rope trains foot muscles and joints through the reactive jumps and can help improve strength and stiffness.
These are considered key factors for the running performance of endurance athletes.
The aim of a 2020 study was to determine the effectiveness of jumping rope during the warm-up routine of amateur endurance runners in terms of jumping performance, reactivity, arch stiffness and 3000 meter time.
96 athletes were divided into two groups.
One group integrated jumping rope into their warm-up routine over a period of ten weeks, while the control group stuck to the usual routine.
After ten weeks of jumping rope instead of regular warm-up exercises before endurance running training, the runners showed an improvement in their 3000-meter time, jumping ability, reactivity and arch stiffness.
Jumping rope is also suitable for older people
A meta-analysis that appeared in the journal “Sports Medicine” in 2018 showed that jump training like jumping rope is safe for people of all ages.
Nine studies with people over 50 were used.
The result: Up to three training sessions per week, each with three sets of 10 jumps and 60 seconds of rest, were able to improve the adults' strength.
However, before starting rope jump training, you should check with a doctor whether there are any health restrictions, especially with regard to the resilience of joints and mobility.
Who should avoid jumping rope?
If you are (severely) overweight, have osteoarthritis or have other health problems with the joints or spine (e.g. herniated disc), jumping rope is not an optimal workout. The strain on the hip, ankle and knee joints is high.
Those affected should definitely seek medical advice before starting rope jumping.
If necessary, the supporting muscles should first be strengthened with other, less reactive exercises.
In general, jumping rope is suitable for strengthening the pelvic floor muscles.
However, anyone who suffers from bladder weakness or incontinence should avoid jumping movements to prevent the condition from worsening.
Pregnant women could also have problems with hopping, including with regards to their sense of balance.
Jumping movements should also be avoided immediately after birth; a break of around 6 to 10 weeks should be observed.
Those affected should definitely consult their doctor.
Anyone suffering from heart disease or high blood pressure should also seek medical advice before beginning intensive rope jumping.
By the way: You can find more workouts and training plans in our PDF library.
Conclusion: The benefits of jumping rope
Strengthening the cardiovascular system and endurance capacity
Strengthening the muscles throughout the body, especially thighs, calves, stomach, back, arms and shoulders
High calorie consumption promotes the burning of body fat and can help you lose weight
Increasing performance for runners by improving strength in the foot muscles, reactive strength and jumping power
Easy and can be done almost anywhere, even when traveling
Inexpensive, a good rope is available from just 15 euros