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Jump a Rope: Amazing benefits of Skipping your way to fitness

Did you miss your morning run today? Did you skip your today’s Gym training? Probably you did not get time, or perhaps you were too tired yesterday, or possibly you were not aware of the amazing health benefits of Skipping.

We all have our share of lazy stories when it comes to workouts and this happens with most of us. But then we have Skipping as an alternate – the simpler and yet inexpensive way of maintaining our daily fitness routine.

In case you skipped running today, ensure not to skip skipping 😊

And this will not take much of your time (just 15 to 20 minutes) and you may not have to go out also. Just skip for few rounds and congrats you have successfully burned the required calories.

Recently, Skipping has also gained momentum during the Covid-19 lockdown phase when most of the outdoor activities were restricted; people were looking for alternate ways to be fit and realized the importance of being healthy. So, without any further delay – let’s start with the definition and then continue with the benefits of skipping.

What is Skipping or Jump Rope

jump rope
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I know it’s very basic and not that you are not aware of, but I always write keeping the first-timer in mind. Now, Skipping/Jump Rope is a sport where one or more participants jump over a rope swung so that it passes under their feet and over their heads. And it has many extensions like Basic Jump, Criss-cross, Alternate foot jump, Side swing, etc.

We all must have played this during our childhood, and I don’t think I further need to elaborate on this 😊

Skipping as a workout tool

skippingI started Skipping a few years back as a warmup exercise and slowly it has developed into a routine and now Skipping is an inseparable part of my daily workout schedule. I still do a few rounds of rope before my run as a warmup.

And in case I miss out on my running I try to cover the same by doing maximum jumps and believe me if you do the jumps properly it equals the workout which you do on any other form.

The reason why we see so many athletes skipping is that it is a great way to achieve cardiovascular fitness. Some of the lesser-known facts are:

  • Skipping for as less as ten minutes is pretty much as good as running one mile in eight minutes.
  • Jump Rope can be done by anyone, from beginners to the advanced levels. Even if you don’t know skipping, start jumping slowly without a rope along with hand movements and you can try with a rope after that.
  • Regular skipping tones the muscles and makes one flexible and agile.
  • The World Health Organization suggested skipping as one of the exercises one must do during the COVID-19 outbreak.

Benefits of Skipping

Apart from the Cardiovascular fitness (as mentioned above), there are some other amazing health benefits of Skipping. Few of them are detailed below:

1. Helps to lose weight: You can burn up to 1,300 calories by skipping for an hour of vigorous activity with about 0.1 calories consumed per jump.

benefits of jump rope2. Complete body workout: Jump rope uses one’s abdominal muscles to stabilize the body, legs for jumping, shoulders, and arms for maneuvering the rope. It also provides a good workout for your wrists.

As a majority of the people work on laptops/ computers and have no activity for wrists, it helps to relax your wrist. Even 5 minutes of jump rope during your breaks will do a positive impact on your body.

3. Coordination: Regular skipping can help improve your footwork and hand-to-eye coordination. By doing skipping you will feel lighter on your feet. When you skip, the body connects with the mind to make the neural muscular adjustment to keep you balanced.

4. Stamina: Regular skipping can increase endurance and stamina. This will help you with shortness of breath while doing various activities.

5. Bone Strength: Jump rope helps to increase bone strength and improves bone-density since it is a weight-bearing exercise. Skipping stimulates the bone the best in the femoral neck and helps strengthen it. It can, therefore, help keep osteoporosis in check.

Note: People suffering from osteoporosis, heart problems, bone injury, or recovering from surgical treatment should avoid skipping and consult a doctor for a green signal.

6. Helps to tone your muscles: Regularly skipping helps to tone the muscles and makes one flexible and agile.

7. Improves skin: Jumping rope or any other HIIT exercise improves the blood circulation in the body to give nutrients to the skin and flush out toxic substances.

8. Pulmonary functions: As Jumping rope is a HIIT workout, it enhances lung capacity. Long-term aerobic workouts positively influence cardiorespiratory functions and facilitate maximal oxygen uptake.

9. Good for mental health: Jump rope can help with anxiety and depression by increasing blood circulation to the brain. It may also improve cognitive dissonance.

10. Easy to carry: You can carry your jump rope anywhere even when you are out for an office trip or personal trip. So, you will never miss your workout.


skipping ropeSo, what are you waiting for? Go ahead and start your jump rope today. Do skipping for a few rounds a day and lead a healthy life. Trust me, you will not regret it.

Now, neither am recommending it as a substitute or nor it’s a replacement for Running or your other regular workouts. Though it is one of the most effective and economic ways to stay fit.

It’s never too late to learn something, improve, and make it a part of you. All it needs is Self-Discipline and the Desire to achieve it.

Tip: For first-timers, it would take hardly a week to acquire the rhythm.

Thank You

Thank You for reading it through. It’s not too hard to be fit indoors; all you need is a rope. Yes! Jumping with a rope is an absolutely fun, high-intensity interval-training workout that is free and very effective.

Motivation gets you started. Habit keeps you going. And Discipline keeps you growing.

In this article, I have attempted to cover the benefits of Skipping or Jump rope, again intending to motivate you taking a step towards fitness. That’s the whole intention 😊

Do share your feedback and let us know how we can improve on our writings or any other topic you want us to cover. Also, don’t forget to subscribe for awesome content from the crossroads of Running and Meditation.


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This Post Has 12 Comments

  1. Satyajeet Bhosale

    Very well elaborated. Never thought such a simple exercise can be so helpful.

    1. therunningmonk

      Thank you Satya. Yes, many of us tend to underestimate the power of skipping. Our main motto is to encourage people towards fitness through small steps and skipping is one of the cheapest and less time consuming sport which many of us can pursue in our leisure time.


      Keep inspiring!!!

  2. Ganesh kanojia

    Superb Hari ??

    1. therunningmonk

      Thank you Ganesh.

      Keep inspiring!!!

  3. Rambo

    Thumbs Up..?

    1. therunningmonk

      Thank you Rambo.

      Keep inspiring!!!

  4. Gagan

    Wonderful article

    1. therunningmonk

      Thank you Gagan.

      Keep Inspiring!!!

    1. therunningmonk

      Thank you Vishal.

      Keep inspiring.