What muscles does jump rope work? Jump rope works on several muscles, including the hand, back, forearm, arms, shoulder, back, quads, abdominal, glute hamstring, and calf muscles. The core is another muscle used in jump rope.
What Muscles Does a Jump Rope Work?
The Core or Abs
Rope jumping stimulates the forearm muscles. The forearm muscles comprise the flexor digitorum profundus and superficialis. These two muscles form a part of the palm side of the forearm. The extensor digitorum (found on the back side of the lower arm) is also part of the forearm muscles that are engaged.
When to Use Jump Ropes?
Finishing Up Workout
Benefits of Rope Jumping
Here are some benefits of rope jumping:
Aids in Weight Loss
The number of calories burned during rope jumping depends on the person’s weight, exercise duration, and intensity.
For instance, 20 minutes of fast rope jumping can burn 362 calories for a 200-pound (91-kg) person. A slow rope jumping session of 20 minutes can burn 241 calories for a 200-pound person.
If you’re just starting, you can begin by skipping with low intensity. As time passes and you gain balance and coordination, you can increase the intensity of your skipping workout session.
A study published in MDPI Journal shows that calorie restriction and rope skipping may reduce weight and enhance body composition in young adults.
Before starting any workout to lose weight, you should consider your age, past medical history, and present medical condition.
Tip: To effectively lose weight, you need to eat a balanced diet and plan your weight loss goals. You need to be committed to the cause.
Enhances Cardiovascular Health
Rope jumping is a great choice for improving your cardiovascular health. When you jump consistently for an extended period, your body requires more blood and oxygen to be distributed to your functioning muscles. This, in turn, boosts your heart and respiratory rates to adapt to the increasing demand.
With time, this will strengthen your heart and enhance the capacity of your lungs.
After a 7-week study on 28 middle-aged school boys, it was discovered that rope skipping is a feasible and safe method for improving cardiovascular endurance and agility.
Strengthens the Muscles
Rope skipping triggers several groups of your muscles, including the quads, hamstrings, back, core, forearm, arms, abs, calves, and shoulders. This improves muscular strength and endurance.
For instance, you can exercise for an extended time and produce an increased quick burst of power.
Findings from 12 weeks of rope jumping exercise show that rope skipping can improve flexibility and muscular strength in adolescents.
Strengthens the Bones
Rope skipping engages and strengthens the bones. During rope jumping, the bones experience temporal stress caused by the reaction force of the ground. This, in turn, builds and strengthens the bone.
Findings from a study suggest that rope skipping contributes to bone health in the lower limb.
Enhances Coordination and Balance
The process involved in rope jumping improves the coordination of your arms, torso, and legs. In addition, you need to apply the right balance to keep yourself going.
Since you can control the speed at which you jump and turn the rope, you’re slowly improving your coordination and balance.
A study reveals that rope skipping practice improves coordination and balance in preadolescent soccer players.
Types of Jump Ropes and Their Purpose of Use
Before choosing any type of jump rope, you must consider your proficiency level, goals, intended use, surface type, and versatility.
Here are some types of jump ropes and their purposes:
Weighted Jump Rope
Weighted jump ropes, also known as heavy jump ropes, target your shoulders and arms. They are incorporated with extra weight (1 to 6 pounds) into the handles and cables. Since the extra weight exerts more weight on your shoulders and arms, you must put in more energy to use it. This, in turn, Improves your strength and fat loss.
They can be used indoors or outdoors and are suitable for building speed, power, and endurance.
Experienced jumpers usually use weighted jump ropes because it helps improve their form, coordination, and timing.
Speed jump ropes engage several muscles to improve stamina and endurance.
Basic Skipping Ropes
Basic skipping ropes are thicker than speed ropes and thinner than weighted ropes. This makes it a better choice for those starting rope jumping. Many are made of plastic with rubber or foam handles. They are suitable for anyone wanting to keep fit and burn a couple of calories.
Basic skipping ropes target all the muscles in the body.
Basic skipping ropes are suitable for athletes like soccer players.
Jump Rope We Recommend
The jump rope we recommend is WOD Nation Speed Jump Rope.
WOD Nation Speed Jump Rope is a great choice for those looking to improve their cardiovascular health, concentration, speed, agility, dexterity, balance, coordination, and endurance. This rope is made of surgical steel and ABS materials. The rope features a parented fast 4-bearing system, a 6.75 long and 4 high-grade meters bearing to help you achieve your target goals.
The rope has a 10-foot length 2 mm coated cable, including a spare cable, and a convenient carrying bag that keeps you going at home or the gym.
The manufacturer offers a step-by-step guide to help you set it up.
What Happens if I Jump Rope Every Day?
Depending on your workout goal and fitness level, you can develop injuries if you do long jump sessions daily as a beginner. You can start with short sessions to give your body time to adapt and, over time, extend your rope jumping session. Rope jumping improves your cardiovascular health and strengthens your muscles and bones. Therefore, it’s not a bad idea to practice it daily.
Is Jump Rope Better Than Running?
Depending on your fitness level, health condition, and workout goals, if your goal is to improve your cardio, both offer similar benefits. If you aim to recover from joint injuries or play it safe with your joints, rope skipping is a better alternative.
Does Jumping Rope Reduce Belly Fat?
Jumping rope is a low-impact exercise that helps burn calories, aiding in fat loss all over your body, including your belly. In short, jumping rope helps reduce belly fat.
Does Jumping Rope Work Your Core?
Rope jumping works on your core, abs, and other muscles.
What Does Jumping Rope Target?
Jumping rope targets different kinds of muscle groups in the body. They include shoulders, forearms, quads, hamstrings, etc. To target some specific muscles, you might need to explore the different types of jump ropes.
Jump ropes are useful if you plan on improving your cardiovascular health, stamina, strength, fitness level, and bone health. In addition, they benefit different muscular groups. The muscles used in jumping rope include the shoulders, core, back, forearm, arms, abs, quads, hamstrings, and calves.
You can use rope skipping to warm up before any workout or alone as an exercise. This depends on your objectives and preferences.
Different types of rope jump offer similar benefits, but may be suitable for experts, targeting specific groups of muscles. This depends on your fitness level, skills level, and goals.
If you want to get a jump rope, WOD Nation Speed Jump Rope is our recommended skipping rope.
Do you add rope jumping to another workout? Or do you do it alone? Which type of jump rope do you prefer? Which of them have you used? When is your favorite workout time? How long is your workout session? We’ll expect your thoughts in the comments.
- The effects of jump-rope training on shoulder isokinetic strength in adolescent volleyball players // Pubmed: https://pubmed.ncbi.nlm.nih.gov/20543219/
- The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players // Pubmed: https://pubmed.ncbi.nlm.nih.gov/21681154/
- Why health & fitness professionals choose an ACE Certification Program // Acefitness: https://www.acefitness.org/fitness-certifications/why-choose-ace-certification/
- The Effect of Rope Jumping Training on The Dynamic Balance Ability and Hitting Stability among Adolescent Tennis Players: A Systematic Analysis of Randomized Controlled Trials // Researchsquare: https://www.researchsquare.com/article/rs-2426206/v1
- Physical Fitness Promotion among Adolescents: Effects of a Jump Rope-Based Physical Activity Afterschool Program // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7463663/
- Effects of Caloric Restriction and Rope-Skipping Exercise on Cardiometabolic Health: A Pilot Randomized Controlled Trial in Young Adults // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467906/#!po=0.769231
- Effects of Caloric Restriction and Rope-Skipping Exercise on Cardiometabolic Health: A Pilot Randomized Controlled Trial in Young Adults // Mdpi: https://www.mdpi.com/2072-6643/13/9/3222
- The Influence of Different Rope Jumping Methods on Adolescents’ Lower Limb Biomechanics during the Ground-Contact Phase // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9139829/
- Rope skipping increases bone mineral density at calcanei of pubertal girls in Hong Kong: A quasi-experimental investigation // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5722366/
- Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657422/
I'm Tanya, and I love lifting weights. 6 years ago, I picked up Olympic weightlifting and fitness. Weightlifting is a unique sport because it's just you against the bar. There are no teammates to help you out; it's all on you.
I'm also passionate about helping other women achieve their fitness goals. That's why I started my blog and write some products reviews. I want to show other women that they can do anything they set their mind to!