Jumping rope is one of the most underrated types of exercise — and it may even be more effective than other forms of cardio. 

Improves Coordination 

Jumping rope requires top-notch coordination, especially as you advance to more skilled moves, such as quickly swinging the rope twice within each jump. 

 
Reduces Injury Risk

With your improved coordination from jumping rope, you'll be less likely to get hurt either during exercise or in day-to-day activities, jumping rope forces you to coordinate your upper and lower body movements so you are more agile and your body awareness is improved tremendously.

Burns Calories 

Jumping rope can burn 200 to 300 calories in 15 minutes. That may be more than other continuous cardio exercises, like running or bike riding. Since most of your major muscle groups are working when you jump rope, the exercise is considered thermogenic — it creates a lot of heat in the body. Your body needs to burn more fuel to produce this energy, so it burns lots of calories.  

Improves Heart Health 

Since jumping rope gets your heart pumping, it's great for your cardiovascular system and heart health. For example, jump roping can increase your V02 Max the measure of the maximum amount of oxygen a person can utilize during exercise. The higher someone's VO2 max, the more cardiovascular endurance they have.

Strengthens Bone Density 

Jumping rope can make your bones stronger. Bone density measures the strength of your bones — if you have more minerals, like calcium, in your bones, they are less fragile and less likely to break. A higher bone density can also reduce risk of ostelater in life, particularly for girls and women. 

How to incorporate jumping rope into your workout routine:

Another major benefit of jumping rope is that it can be done almost anywhere, as long as you have a jump rope, which is relatively inexpensive. We got ours from Dope Ropes.

Why not

• Jump rope for 10 minutes to warm up before any exercise
• Add a minute of jump rope between HIIT workouts 
• Do 1 minute of speed jumping between sit-ups/pushups