Jumping Rope

Jumping Rope: This Is How You Train Effectively

Lose weight and build muscles by jumping rope? We show how effective workout with the jump rope is, what equipment you need and how it’s done correctly. Plus: exercises and workout plan for at home.

Jumping rope has long since shed its schoolyard image. Jumping rope is a popular warm-up program among martial artists. And the jump rope is also being used more and more frequently in fitness studios, at boot camps in the park or at home gym. No wonder: jumping rope is an effective strength and endurance training that demands the entire body.

In addition to your stamina, you train your speed and jumping power, sense of rhythm and coordination with jumping rope. You will also train your cognitive skills. You need an alert mind to jump and step sequences without stumbling.

Advantages of jumping rope

  1. You do not need any previous knowledge to jump rope: it is suitable for beginners who want to train their condition or lose weight as well as for advanced athletes with acrobatics ambitions.
  2. Jumping rope is varied: unlike jogging, you move on the spot, but there are a number of steps and jump sequences.
  3. Jumping rope is suitable for quick cardio training or warm-up: Ten minutes of jumping should be just as effective as 30 minutes of jogging.
  4. Jumping rope challenges your body and mind: it is strength and endurance training for the whole body that stimulates fat burning, stresses the muscles and at the same time trains reflexes and concentration skills.
  5. Jumping rope can increase your performance in other disciplines: You train your speed and jumping power in a targeted and effective way, which you benefit from in particular in martial arts such as boxing, sprinting, but also with acrobatic exercises.

What muscles are used in jumping rope?

When training with the jumping rope, you use different muscles depending on the exercise and intensity.

Primary target muscles:

  • Musculus triceps surae / calf muscle: The calf muscles are active when pushing off and coming up. It causes flexion in the knee joint as well as lowering and rotating the foot.
  • Quadriceps femoris / anterior thigh muscle: The four-headed thigh extensor is responsible for straightening up from a crouch. He too has to do a great job with cushioning and jumping.

Supporting muscles:

  • Rectus abdominis / Straight abdominal muscle: The straight abdominal muscle is an important postural muscle. It will help you keep your balance while jumping.
  • Erector spinae: The main function of the lower back muscles is to straighten the spine and keep the head upright. He is also actively involved in jumping rope.
  • Wrist muscles: The continuous rotational movement when jumping rope comes from the wrists. Here 16 different muscles are involved in the movements.
  • Musculus brachialis and musculus biceps brachii / upper arm flexor muscles: You have to bend and stabilize your upper arms when jumping rope. The muscles are accordingly under constant tension.
  • Musculus deltoideus / deltoid muscle: The deltoid muscle is the largest shoulder muscle and has its rear part in the upper back. He is also under tension when jumping rope to guarantee an upright posture.

Muscle growth with jumping rope

Jumping rope is one of the strength endurance sports. This means you have to build up strength and hold it over a longer period of time or for many repetitions. So you train your condition and strengthen your muscles at the same time, whereby jumping rope is not to be seen as a substitute for classic strength training. Jumping rope is more suitable for muscle definition than for muscle building.

Our tip: If you are after muscle mass, you can increase the load during the workout, for example with cuffs on the ankles or special jump ropes with weights in the handles. You can also supplement jumping rope with strength exercises – for example push-ups, sit-ups, squats, lunges, burpees or pull-ups.

Is jumping rope good for losing weight?

The following simple rule applies to losing weight: you have to burn more calories than you eat. Exercise is a key factor in increasing your calorie consumption. Jumping rope can definitely bring you closer to your dream figure. Advantages of jumping training: It’s intense, your entire body works with you and you quickly get your heart rate up. Similar to a HIIT workout, you increase your energy consumption within a very short time.

Important: If you want to burn fat effectively, you shouldn’t go to your limit. Optimal fat metabolism training takes place at 60 to 70 percent of the maximum heart rate. You can calculate it with the following formula: Maximum heart rate (MHR) = 226 (for women) / 220 (for men) – age

It’s best to wear a tracker during your workout to keep an eye on your pulse.

It has been proven that the ideal sport for losing weight is weight training. Because every kilogram of muscle mass increases your basal metabolic rate – i.e. the amount of calories that your body consumes while resting. Therefore, jumping rope is ideal as a supplement to strength training if you want to accelerate your weight loss success.

Exercise is only half the battle, of course: Diet is the key to losing weight. Make sure you have a balanced and varied supply of nutrients.

Jumping rope calorie consumption

The actual calorie consumption when jumping rope depends on many factors, such as age, gender and weight as well as the speed and general body tension. So it is difficult to generalize.

In general, you can assume 150 calories per 10 minutes of jumping rope. Half an hour of jumping rope can melt you up to 500 calories. For comparison: jogging at a medium pace means around 350 calories per 30 minutes.

Tip: The HIIT training method is particularly suitable for burning as much energy as possible in a short time. Jumping rope can be part of your workout and round it off perfectly.

How long do you have to jump rope?

The length of time you jump rope depends entirely on your goals and fitness level. In general, ten minutes of workout with the rope every day is a good measure if you want to improve your general fitness.

Beginners jump 10 x 1 minute with a 1-minute break in between. Try to jump every second.

Advanced users can fill the break times with exercises such as crunches, sit-ups, push-ups or squats.

Which is better: running or jumping rope?

Running and jumping rope are different disciplines that have been competing with each other for several years. Above all strength and martial arts athletes swear by jumping rope because of its efficiency. You use jumping rope as a short, crisp warm-up. Running, on the other hand, is more likely to be associated with endurance training over longer time intervals.


What do you have to consider when jumping rope?

If you want to learn to jump rope, you shouldn’t just grab any rope and jump on it. As with any other sport, there are a few subtleties to consider in order to avoid injuries and to get the greatest possible effect from the training:

  • Put on sturdy shoes, preferably with forefoot cushioning and a high shaft
  • Warm up arms and ankles before training: Get on tiptoe a few times and slowly lower your foot again, circling your arms back and forth
  • Jump on a springy surface, Carpet, lawn, hall floor or tartan tracks
  • Plan enough space to the front, back and above

The right technique for jumping rope

To first find the optimal length of the rope, stand in the middle of it, with your feet about shoulder width apart. You are already wearing your training shoes. The ends of the rope should reach just below the nipples.

When jumping rope, the rotation of the rope comes from the wrists, not the arms. Keep them close to your body, shoulders and forearms stay stiff. Mostly jump off the forefoot and land softly without putting your heels off completely. You don’t have to jump high, just a few centimeters are enough. The legs are always slightly bent.

The right jumping rope

So-called speed ropes are primarily used in the fitness area. For beginners, light, thin ropes made of plastic are suitable, advanced ropes can use ropes made of steel, brass wire or leather. There are also jumping ropes with integrated weights – something for the professionals among you too.

Beaded ropes are also available. They are heavier because they are composed of individual sleeves or links. These ropes are mainly used for partner exercises or in acrobatics.

With ropes with handles you should pay attention to a smooth-running ball bearing so that the rope rotates smoothly. 

By the way, the ideal length for a jumping rope is your height minus 91.5 cm.

The best jumping rope exercises

You have your rope and you want to work up a sweat with it? Or are you looking for new exercises so that you don’t just jump up and down? No problem, here are the best exercises for your speed rope training:

  • Easy Jump: Easy jumping on the spot
  • One-legged jumps: Hop with one foot, bend the other knee slightly (or more), switch legs
  • Running step: Change the take-off foot for each jump as if you were running on the spot
  • Double Under: Fold the rope under your feet twice per jump, but jump a little higher
  • Criss Cross Arms: Cross your arms before cutting the rope under your feet, cross your arms above your head
  • Criss Cross Legs: Cross your feet with every jump
  • Jumping Jacks: With every jump, the feet alternately open and close sideways, like with a jumping jack
  • Step jump: alternately move your feet back and forth with each jump
  • Heel Taps: alternately tap the heels forward

Summary: Jumping Rope

  • Jumping rope is an effective strength and endurance training that promotes speed and jumping power as well as increases stamina and coordination.
  • In addition to endurance, jumping rope trains the leg muscles as well as stomach, arms, chest and shoulders. The workout is more suitable for muscle definition than for muscle building.
  • Jumping rope is an ideal addition to strength training or martial arts – for example as a quick, efficient warm-up.
  • A springy pad, sturdy shoes and the right jumping and rotation technique are important for jumping rope.
  • 10 minutes of jumping rope every day are ideal for increasing general fitness and accelerating weight loss success.
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