Jumping rope is a fun exercise for cardiovascular training, not to mention the fabulous calorie burn. It will engage your entire body, with emphasis on calves. Incorporating jump rope into your workout routine will help speed up fat-burning and give your stamina a boost, while your legs become lean and sculpted.

Weight management & your health

Jump rope interval exercises

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Excess weight is something many of us struggle with, whether it’s ten or a hundred pounds. It is detrimental and can cause many health complications. You are at risk of developing sexual dysfunction, depression, osteoarthritis, high blood pressure, and heart disease. Because of the intensity of rope jumping, these workouts can be effective in helping you lose weight and reduce your disease risk.

Interval training

Jump rope muscle training

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Jump rope gives you a unique advantage if you wish to increase your calorie expenditure while lifting weights. Interval exercises can boost your aerobic endurance: substitute passive rest breaks between your lifts with high-intensity jump rope sessions, keeping your heart rate up and promoting fat-burning. Jump rope can also be used as a warm-up at the start of your workout.

Muscle workout

Skipping rope fitness

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Jump rope is recognized as a cardiovascular exercise, but it works a large number of muscles at the same time. The major muscles that are affected by jump rope include shoulders, calves, core, and upper back. The calves are one of the primary muscles that allow you to leap. In sports like football, basketball, volleyball, and baseball this can be very beneficial. If you want to make this exercise more about leaping, take the time to execute high, overstated jumps. You can also increase the intensity of your workouts by using a weighted jump rope.

If you haven’t worked out in the past or took a long break from exercising, consult your physician before beginning any high-intensity routines. You need to stretch really well to loosen your muscles, before and after your workouts. Make sure you are wearing supportive athletic shoes that will absorb the jumping shock, reduce the impact on your joints, and decrease the risk of injury.

Are you a fan of jump rope? Have any tips to share? Do so in the comments below! And for more workout routines, check out our collections of the beginner exercises to build chest and five ways to gain muscle weight!

[Featured image credit: Kiko Jimenez / Shutterstock, image cropped]