Why You Shouldn’t Skip Skipping!

It’s Not Just  A Childhood Past-Time!

I’ve been into fitness long enough to know that the skipping rope, or jump rope, is one of the best, yet an underutilized piece of equipment people keep in their workout arsenal. They aren’t the most bad-ass looking equipment, and when people think of skipping rope, they tend to associate it with schoolgirls hopping along to songs in the playground.

That’s not all true, though. Boxers, Muay Thai fighters, and many combat sport practitioners skip rope religiously to improve their footwork as well as endurance. There are many other benefits to rope skipping, and that’s what this article will cover!

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Improves Cardiovascular Efficiency

Cardiovascular efficiency is how well your body can distribute and transport blood and oxygen. This is important to allow blood-rich oxygen to reach working muscle cells and helps delay fatigue. Good cardiovascular efficiency allows you to work harder, longer, and reduce the risks of injuries. 

A study by Baker (1968) was conducted on 92 male college students to compare two exercises, rope skipping and jogging and their ability to improve cardiovascular efficiency.  

After 6 weeks worth of tests, the results were surprising. It concluded that 10 minutes worth of skipping is as efficient as 30 minutes of jogging to improve cardiovascular efficiency. You get more value for your time!

Low-Impact Activity

Contrary to popular belief, skipping rope is actually a low-impact activity. Lower impact compared to jogging, that’s for sure. You land on both feet, and the force of the impact is distributed evenly through both legs, whereas in jogging, one leg is forced to take bear the brunt of the impact each time you land.

You’re also landing on your toes and balls of your feet (if done right), which cushions the impact. If you find yourself having knee pains during or after a run, give rope skipping a try! Be sure to put on proper footwear!

Great Calorie Burner

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If you’re struggling to burn that stubborn belly fat and you’ve been starting to feel demotivated, it’s a great idea to spice up your cardio routine by adding rope skipping!

According to Livestrong, if you’re 160 pounds, you burn approximately 730 calories after jumping rope for 60 mins. The heavier you are, the more calories your burn. You’re burning a lot more calories per time spent compared to other common aerobic exercises such as running and other high-impact aerobics. 

Convenience in Your Hands!

A great benefit to rope skipping is the convenience that comes along with it. You can get a decent pair of skipping ropes for less than $10! You can take them anywhere you go and skip whether it’s raining, snowing, or shining.

There really isn’t much excuse to skip your cardio when you have a skipping rope. If the current skipping rope you’re using is getting too easy, you can find weighted skipping ropes online. They offer a bigger challenge, and you’ll notice your muscles working harder than before.

It’s Fun!

Personally, I find skipping a lot more fun and engaging than running on a treadmill or hitting the stationary bike. Once you’ve got the hang of it, there are many tricks you can learn, from crosses to double unders.

These tricks aren’t just for show. It requires a lot of practice, mental focus, and endurance to pull off. You’ll notice that you get tired quicker when you start incorporating different tricks!

Take-Home Message

I’m sure there’s a bunch of other awesome benefits that I haven’t elaborated, and that’s even a bigger reason for you to give rope skipping a try! I’ve notice a huge boost in my mental focus, hand-eye coordination, and mood after a good skipping session.

The next time you hit the gym, be proud to whip out those ropes!


Baker, J. A. (1968). Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men. Research Quarterly. American Association for Health, Physical Education and Recreation,39(2), 240-243. doi:10.1080/10671188.1968.10618043