8 Surprising Benefits of Skipping Rope for Fitness

Saravanan "Sharu" Hariram

December 6, 2022

Skipping a rope translated to hours of joy and peals of laughter during our childhood. It was the best ice-breaker on the playground. Gaining the muscle strength and the agility, it brought on was a bonus.

But now, with the pandemic in place which has led to hours of staying at home, you need strength and agility, so what should you do? Hours of skipping ropes? No!  Just 15 minutes of skipping can help you burn more calories and reach your fitness goals.

Before we start our skipping routine, let’s take a look at some benefits skipping offers when done regularly.

Table of Contents

8 Health Benefits of Skipping

#1 Healthy Heart

Heart health

A healthy heart is a happy heart. And a high-intensity interval cardio workout like skipping can really make your heart healthy and happy.

It utilizes all of your large muscle groups, increasing your heart rate to a point where maximum calories are burnt, and excess weight is shed.

As if that was not enough, it also reduces your chances of getting a stroke and heart attack.

#2 Flat Belly

Flat belly

A flat belly is not just fashionable, but heart-friendly too. And what better way to lose overall body fat than skipping a rope.

Research suggests an activity of skipping rope burns 25% more calories in 10 minutes than just jogging.  

#3 Better Bone Health

Bone Health

Who knew leafy green vegetables had a fun counterpart that could aid in bone-building? Yes, skipping rope improves bone mineral density, making the spinal cord and the bones in your legs stronger

#4 Glowing Skin

Glowing skin

Need tips for glowing skin?  Well, skip a rope! Skipping Rope raises your heart rate, boosting the blood circulation throughout your body.

An elevated heart rate means increased perspiration, so the body gets rid of the toxins faster. The end result: a glowing complexion you have always dreamed of.

#5 More Agility

Whether you are a beginner or a seasoned fitness freak, skipping rope is one of the best cardio there is.

It promotes agility, i.e. the power to move quickly and easily, improving your strength and stamina, flexibility and hand-eye-foot coordination. No wonder then, those from athletes to gymnasts, boxers, and tennis players to celebrities, all turn to the skipping rope.

#6 Toned Muscles

Toned muscles

Toned muscles are not just for athletes, or someone doing heavy weights at the gym.

You too can achieve toned muscles for your lower as well as upper body by adding skipping to your workout routine. In the beginning, you may feel as if your leg muscles are on fire, but fear not.

That is just your inactive muscles waking up. This will be normal in a few days. A little time and a skipping rope will make them stronger, leaner and toned.

#7 Good for lungs

Breath in, breathe out. We laugh, sing, shout, talk and cheer – all thanks to our lungs.

Keeping them in good shape then seems like an amazing idea. Research suggests that skipping is an excellent way to promote better respiration and improved blood circulation.

It increases your intake of oxygen, thus energising your whole body.

#8 Healthy Mind

Healthy Mind

Skipping is all about setting a rhythm which your body then follows. For those few minutes, when you are skipping rope, your mind and body are in perfect synchronization.

This harmonious union of the mind and the body generates positive energy good for relieving stress and depression.

Skipping rope as a form of exercise can also improve memory and promote an overall feeling of well being. 


So what are you waiting for? Put on your training shoes and start skipping a rope. It is a winning proposition from any side. Without even stepping out of your house or waiting for the weather to be just right, you can burn more calories than just jogging, reach your fitness goals faster, flaunt that flat, healthy belly. And these are just the positive effects you will see outside.

Inside, your heart will jump with joy for the strength and stamina you build, your bones will celebrate their robustness, your lungs will be breathless with gratitude, and your mind will be ablaze with ideas and insights.

So get set to lose weight, become more agile and inhabit a toned physique with a skipping rope. 

Frequently Asked Questions (FAQs)

Before you start skipping, don’t skip these FAQs for additional tips on workout sessions.

Q. Is skipping rope a good alternative for boring steady state cardio?

A. You will be surprised to find out how good skipping rope is as a cardio workout. It ensures a whole body workout, increases your heart rate to an optimum level, and you are in charge of adjusting the pace. What’s more, it’s the most fun and challenging way to increase your stamina and endurance.

Q. Can rope skipping help me lose weight? 

A. If you have chosen to skip rope as a form of workout to help you lose weight, Congratulations – you have made a good choice! That is because Rope Skipping helps you lose up to  10 calories per minute, which translates to  600 calories an hour. But let’s not get ahead of ourselves. If you are a beginner, you should aim for a short 20-30 second session with 20-30 seconds of rest and repeat the cycle in sets of three. While Skipping encourages bone-building in the body, make sure you don’t already have any bone-related complaints. 

Q. What kind of surface is ideal for Skipping a Rope?

A. Rope Skipping is a high impact workout. It is excellent for strengthening your leg muscles as well as your spine. But make sure you jump on surfaces like rubber-mat, vinyl or wood as they can absorb some of the impacts from your jumps. Avoid jumping on hard floors such as concrete or asphalt or you will be putting undue stress on your ankles, hips and knees. Also, avoid soft surfaces like grass or carpet.

Q. How do I determine the right size of a skipping rope for me?

A. Finding out whether a Skipping Rope is the right size for you or not is simple. Simply stand in the centre of the rope, holding it taut. Check to see if the rope reaches your armpits. If it does, you have found the right size. 

Q. What should be the duration of a single skipping session?

A. The answer to that question depends on your current level of fitness, your Rope Skipping experience level, your fitness goals and injury history. If you are new to fitness altogether, we recommend once or twice a week in short 20-30 second sessions followed by 20- 30 seconds of rest in sets of three. 

Q. Should I make any changes in my diet while trying to lose weight by skipping a rope?

A. Yes, because you are what you eat. If you consume more calories than your body requires or think one scoop of ice cream won’t interfere with your fitness goals, you are mistaken. Eat a diet that provides all the necessary nutrients to your body. Ensure that your diet itself creates a calorie deficit so that the calories you burn while training adds to that loss, taking you closer to your weight loss goal.

Q. How to do skipping for weight loss?

A. Again, the answer depends on the duration of your workout, frequency and current fitness level. But stay assured that Rope Skipping helps you burn 25% more calories than just and it can be done indoors or outdoors.

Q. What are some of the common mistakes I can avoid?

A. Mistake #1: Jumping with a lightweight rope
As a beginner, starting with a heavier Skipping Rope helps you time your jumps and set the rhythm.
Mistake#2: Instead of your wrists, your arms or elbows are involved in turning the rope.
This results in frustration and early fatigue. Ensure that your arms remain relaxed and just your wrists turn the rope.
Mistake #3: You jump higher or bend your knees backward to give the rope more time to pass through.
Your feet should be together at all times, pointing downwards and barely lifting off the surface. 
Mistake #4: Not maintaining an upright posture
Slouching is never good,  and least of all, when you are Rope Skipping. Maintain a good posture and smile.
Mistake #5: Changing your training shoes often. Rope Skipping is a motor skill. Your body sets a rhythm and then follows it. But if you change your training shoes often, the body has to re-learn and adjust to the difference in heel height, etc.

About the Author

Saravanan “Sharu” Hariram is an ACE Certified Personal Trainer with a passion for bodybuilding. Combining his love for fitness with his career, Sharu did his certification in Sports Nutrition, and Rehabilitation and Healing Nutrition. Currently a Master Trainer with HealthifyMe, he specializes in Weight Management, Marathon Training, and Physical Rehabilitation. In his 20+ years of experience, Sharu has always maintained that one’s mind must have control over their body in order to lead a healthy life. At HealthifyMe, he continues to follow his passion while helping those around him realise their fitness goals.

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