Our 5 Fave Reasons To Pick Up A Jump Rope

For many of us, the last time we picked up a skipping rope was during school sports days, but don’t let the nostalgia fool you - jump rope is one of the most effective and accessible training tools you can add to your workout routine today.

A great workout for any age or stage

Jump rope is incredibly versatile, making it a brilliant option no matter where you are in your fitness journey. It can be:

• A quick cardio burst

• A 5-minute warm-up

• A low-barrier way to start exercising

• A fun addition to your Sweat circuits

• A high-intensity workout all on its own

Start with slow steps over the rope or regular jumps. As your confidence grows, increase your speed or try new variations.

Affordable, portable and perfect for travel

A jump rope is one of the most budget-friendly pieces of equipment you’ll own, and one of the easiest to take anywhere. Slip it into your bag for a hotel workout, use it at the park or switch up your exercise spot without lugging heavy gear around. If all the cardio machines are busy at the gym and you need to warm up, whip out your rope!

A cardio + strength combo

From the moment your rope starts spinning, you’ll feel your heart rate climb and your muscles switch on. Jump rope targets:

• Lower body: calves, quads, hamstrings, feet and ankles (the burn is real)

• Core: engaged to stabilise each jump

• Upper body: biceps, forearms and shoulders as you rotate the rope

It’s a powerful cardio workout that supports heart and lung health and can even help improve your VO₂ max. A 2017 study from Korea Nazarene University found that regular jump rope training significantly improved lung function and oxygen consumption.

Not to mention, skipping boosts your coordination, agility, speed and explosive power - all skills that carry over into your Sweat workouts, sports and everyday movement/

It can support bone health

While those with joint or bone concerns should consult their doctor before trying high-impact workouts, research shows that jump rope can improve bone mineral density. A 2015 study published in the American Journal of Health Promotion found 16 weeks of jump rope training significantly increased hip bone density in women aged 25–50.

If high-impact movements aren’t right for you, Sweat has plenty of low-impact options to keep you moving safely.

A fun workout with endless variety

Jump rope is one of those skills that feels rewarding fast. You’ll notice improvements in rhythm, coordination and stamina with just a little practice. And the best part? There are heaps of ways to spice it up. Try:

• Increasing your speed

• Double-unders (two fast rope rotations per jump)

• Foot-to-foot hops

• High knees

• A boxer shuffle

• Longer intervals or shorter rest breaks

Or take it slow on active recovery days for a light, feel-good movement session. Simply slow your pace or take more rest breaks.

Form tips to help you nail each jump

A few simple technique tweaks can make a huge difference:

• Check your rope length: Stand on the middle of the rope before you start. The handles should reach your armpits when you pull them up to your chest.

• Choose the right surface and shoes: If you're trying to reduce the impact on your joints, soft mats or wooden floors are the way to go. Supportive shoes are a no-brainer!

• Stand tall: Think shoulders down, core engaged, eyes forward.

• Use your wrists: They should drive the rope, not your arms.

• Jump low and land softly: Jump just high enough to clear the rope (you don't need much air at all!) and land on the balls of your feet with a soft bend in your knees.

Practice makes progress

Even the most experienced exercisers trip on the rope. Seriously, everyone. Building coordination and rhythm takes time, so be patient, laugh off the stuff-ups and keep going. You’ll be amazed at how quickly you improve.