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* Benefits of jumping rope include cardio endurance, strength-building, and stress relief. * By diversifying your workout routine, jumping rope can help boost mood and keep exercise fresh. * Jumping rope only requires one piece of equipment and can be done almost anywhere.
Jumping rope is one of the most underrated types of exercise — and it may even be more effective than other forms of cardio.
In fact, a 2013 study found that college men who spent 10 minutes of jumping rope daily for six weeks improved their cardiovascular fitness just as much as college men who spent 30 minutes of jogging for the same time period.
Plus, jumping rope burns lots of calories, strengthens coordination and bone density, and can reduce your risk of injuries and heart disease. Here are 10 science-backed benefits of jumping rope:
1. Burns calories
Jumping rope can burn 200 to 300 calories in 15 minutes. That is more than some other continuous cardio exercises.
"It burns more calories than any steady state cardio — from rowing or jogging to cycling and swimming," says celebrity trainer Jillian Michaels, creator of The Jillian Michaels Fitness App.
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.
"You will notice quickly that if you jump rope for two minutes straight as a beginner, it will heavily challenge your cardiovascular capabilities," says personal trainer Morgan Rees. "Your heart rate will rise immediately and have to maintain the amount of energy produced for the muscles. This increases caloric burn as well as challenges the body's different energy systems."
2. 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.
"Jump rope improves coordination by requiring several body parts to communicate in order to complete one movement," Rees says. "The feet must jump in time with the wrists rotating in order to create a continuous jumping motion."
For example, a 2017 study found that jumping rope helped improve motor coordination among autistic children, who...