If you’re a devoted lifter, there’s a good chance you skip cardio often. But don’t let fitness memes fool you, cardio is essential—especially if you want to reduce your risk of cardiovascular diseases, manage your weight, and strengthen your immune system. 

While there are plenty of ways to get your cardio session in, jumping rope is seen as one of the best. Not only can it burn more calories than running, but it activates more muscles, too. Plus, it’s fun! 

“One of the simplest, most inexpensive ways of getting people moving is to go back to the basics like jumping rope,” says U.S. Marine, Olympic wrestler, and jump rope training expert Buddy Lee. 

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Benefits of Jumping Rope 

The pandemic saw a surge of people getting outside more—picking up running and walking for weight loss. And while walking is a great tool, hitting five miles a day (10,000 steps) isn’t always manageable. That’s where time-effective strategies like jumping rope come in to play. 

“We’re really facing a serious epidemic of obesity and all the other diseases that go along with it,” Lee says. “So we need to get people losing weight, and we need to do it in a simple way. They don’t need to go to the gym—just doing it around the house. I got introduced to the exercise by a martial artist right in my front yard.”

Related: 7 Jump Rope Workouts to Blast Fat and Get Fit

The Most Bang for Your Buck

“Research shows that 10 minutes of jumping rope can provide the same cardiovascular benefits as 30 minutes of jogging,” Lee says. “Because it’s a total body movement, it incorporates every muscle in the body from head to toe, and the more muscles you recruit in the exercise, the higher the caloric expenditure. You’re forced to move your upper body as well as your lower body.” 

Lower Impact

Running is a great tool for weight loss, but given it’s high-intensity in nature, it may not be suitable for everyone. When you run, you increase the stress on your joints because both feet are not simultaneously on the ground. 

“When you run, the force exerted on your body and joints can be roughly three to five times your body weight,” Lee suggests. “With jump rope, you can control the impact so it’s a safer exercise.” 

It’s Portable

Much like running and walking, you can jump rope just about anywhere. Whether you travel a lot or don’t have time to go to the gym, you can simply whip out a jump rope for a full-body workout in 30 minutes or less. 

“What makes it so unique is the portability of it,” Lee says. “You can take this exercise anywhere on the planet, and you can do it anytime. You can’t take your treadmill with you, you can’t take your bike with you, but a jump rope can fit in your breast pocket, in your back pocket, and your backpack.”

Related: The 4-Minute Morning Workout Ritual That Boosts Your Metabolism All Day

How to Jump Rope for Weight Loss

To make jumping rope more effective for weight loss, use high-intensity interval training (HIIT). Instead of jumping at a steady pace, alternate between 30 seconds of high-intensity jumping (such as double-unders, alternate foot step, or sprint steps) and 30 seconds of slower-paced jumping or active rest. Repeat this sequence for 15 to 30 minutes to maximize fat loss and metabolic impact.

Bonus: Once you’ve mastered the variations below, add a weighted jump rope. It’ll crank up the intensity, build muscle, and help you burn more fat.

Best Jumps for Fat Loss

By training smart and keeping the intensity high, jumping rope becomes a secret weapon for weight loss and athletic performance.

1. Basic Bounce 

How to Do It

1. With a jump rope handle in each hand, keep your elbows tight to your sides.
2. Use controlled wrist movements to rotate the rope.
3. Keep your knees slightly bent and jump with both feet together.
4. Pass the rope under your body a single time.
5. Land softly on the point between your toes and the balls of your feet.
6. Repeat.

2. Alternate Foot Step

How to Do It 

1. Hold the handles of the rope in each hand to start. 
2. Sprint in place, bringing your knees to a 45- to 90-degree angle. 
3. Alternate the feet every time the rope passes through. 
4. Use a light knee and ankle motion while jumping on the balls of your feet. 
5. Repeat

3. Arm Criss-Cross 

How to Do It

1. Begin with a jump rope handle in each hand with your arms at your waist. 
2. Start with one basic bounce. 
3. Cross your arms in front of you on the second bounce. 
4. After the rope goes overhead, uncross your arms back to the starting position. 
5. Repeat.

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