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What if I were to tell you that the greatest piece of exercise equipment ever invented is probably hanging in your garage right now.

You know, the thing you bought when you decided you were going to get back in shape, and never used.

That’s right, it’s your jump rope.

Well, it’s time you dusted it off and got back to jumping.


Because, jumping rope is one of the best hi-intensity workouts you can do to stay in-shape.

Here are my 3 reasons you should jumprope everyday:

#1. It’s QUICK –

You can get an amazing hi-intensity full-body workout in only 10 minutes a day.

When you jump rope, you use every single muscle in your body. It’s not only a great workout for your lower body, but it will strengthen and sculpt your arms, shoulder, and chest.

And if you use a weighted rope, you can up the intensity significantly.

Here’s a 10-minute jumprope workout that’s guaranteed to kick your butt:

  • 2 x (Jumprope for 60 seconds, push-ups for 30 seconds)
  • 2 x (Jumprope for 60 seconds, plank for 30 seconds)
  • 2 x (Jumprope for 60 seconds, lunges for 30 seconds)
  • Jump for 60 seconds

#2. It’s POWERFUL –

Jumping rope burns about 13 calories per minute, and helps you build lean muscle. It also burns tons of fat while you jump, but for hours after you are done. This is due to something called EPOC – Excess Post-Exercise Oxygen Consumption, better known as “after burn”.

The great thing about EPOC is that continues to burn fat and calories for up to 24 hours after the jumprope session has ended. Since EPOC is influenced by intensity, jumping rope is one of the best activities you can do to trigger it.

#3. It’s PORTABLE –

A friend traveling to Europe asked me if I could recommend a cardio workout she could do in her hotel room.

She said that the hotel gyms in Europe are not quite up to U.S. standards, and that she would prefer to workout in her room. So, I told her to pack her jumprope, and gave her this 30 minute workout: Repeat this series 3 times –

  • Jump rope for 60 seconds
  • Side plank kicks – right for 30 seconds
  • Side plank kicks – left for 30 seconds
  • Jump rope for 60 seconds
  • Squats for 30 seconds
  • Jump rope for 60 seconds
  • Side push-ups – right for 30 seconds
  • Side push-ups – left for 30 seconds
  • Jump rope for 60 seconds
  • Starfish crunches – right for 30 seconds
  • Starfish crunches – left for 30 seconds
  • Jump rope for 60 seconds
  • Push-off side lunge – right for 30 seconds
  • Push-off side lunge – left for 30 seconds

Picking the jumprope that suits your body and ability is important. Some people like a very light, thin rope (cable), and some people like a heavier rope.

Personally, I like a heavy rope. But there is a solution that gives you every possible option in a single package. It’s a jumprope system made by the folks at CrossFit. You can check it out on my affiliate link by clicking here; Crossrope Premium Set.

The benefit to having different rope lengths and weights is the ability to do different types of workouts.

What size rope should you get?

Well, if you’re a novice, then you want the bottom of the jumprope handles to come up to your shoulder level when you have both feet standing on the rope. If you’re a bit more experienced, then you want the bottom of the handles to come up to your armpits.

Here’s a handy sizing chart:

  • 5’0″ tall = 7’10” rope length
  • 5’1″ tall = 7’11” rope length
  • 5’2″ tall = 8’00” rope length
  • 5’3″ tall = 8’1″ rope length
  • 5’4″ tall = 8’2″ rope length
  • 5’5″ tall = 8’4″ rope length
  • 5’6″ tall = 8’6″ rope length
  • 5’7″ tall = 8’7″ rope length
  • 5’8″ tall = 8’8″ rope length
  • 5’9″ tall = 8’9″ rope length
  • 5’10” tall = 8’10” rope length
  • 5’11” tall = 8’11” rope length
  • 6’0″ tall = 9′ rope length
  • 6’1″ tall = 9’1″ rope length
  • 6’2″ tall = 9’2″ rope length
  • 6’3″ tall = 9’3″ rope length
  • 6’4″ tall = 9’4″ rope length
  • 6’5″ tall = 9’6″ rope length

So, if you’re looking for a way to get the most out of your workout time, then jumping rope is for you.

Give it a try, and see if it doesn’t live up to the expectations.