How does jumping rope help you in sports?

Skipping rope: this is how you train effectively with the skipping rope

Lose weight and build muscles by jumping rope? We show how effective the training with the jump rope is, which equipment you need for rope skipping and how it's done correctly. Plus: exercises and workout plan for at home.

What is the use of jumping rope?

Jumping rope has long since shed its schoolyard image. Rope skipping is a popular warm-up program among martial artists. And the jump rope is also being used more and more frequently in fitness studios, at boot camps in the park or at home gym. No wonder: jumping rope is a effective strength and endurance trainingthat occupies the entire body.

In addition to your stamina, you train especially yours with jumping rope Speed ​​and bounce, sense of rhythm and coordination. You will also train your cognitive skills. You need an alert mind to jump and step sequences without stumbling.

5 advantages of jumping rope

  1. You don't need any previous knowledge to jump rope: It is suitable for beginners who want to train their condition or lose weight as well as for advanced athletes with acrobatics ambitions.
  2. Jumping rope is varied: Unlike jogging, you move on the spot, but there are a variety of step and jump sequences.
  3. Rope skipping is suitable as a quick cardio workout or warm-up: Ten minutes of skipping should be just as effective as 30 minutes of jogging.
  4. When jumping rope you challenge your body and mind: Rope Skipping is strength and endurance training for the whole body that stimulates fat burning, stresses the muscles and at the same time trains reflexes and concentration skills.
  5. Jumping rope can improve your performance in other disciplines: You train your speed and jumping strength in a targeted and effective manner, which you benefit from in particular in martial arts such as boxing, sprinting, but also in acrobatic exercises.

What muscles is jumping rope good for?

When training with the skipping rope, you use different muscles depending on the exercise and intensity.

Primary target muscles:

  • Triceps surae muscle / calf muscle: When pushing off and coming up, the calf muscles are active. It causes flexion in the knee joint as well as lowering and rotating the foot.
  • Quadriceps femoris / anterior thigh muscle: The four-headed thigh extensor is responsible for getting up from a crouched position. He, too, has to do a great job with cushioning and jumping.

Supporting muscles:

  • Rectus abdominis / straight abdominal muscle: The straight abdominal muscle is an important postural muscle. It will help you keep your balance while jumping.
  • Erector spinae / back extensor: The main function of the lower back muscles is to straighten the spine and keep the head upright. He is also actively involved in jumping rope.
  • Wrist muscles: The continuous rotational movement when jumping rope comes from the wrists. Here 16 different muscles are involved in the movements.
  • Brachialis and biceps brachii muscles: You have to bend and stabilize your upper arms when jumping rope. Accordingly, the muscles are under constant tension.
  • Musculus deltoideus / deltoid muscle: The deltoid is the largest shoulder muscle and has its rear part in the upper back. He is also under tension when jumping rope to guarantee an upright posture.


Muscle building with jumping rope

Jumping rope is one of the strength endurance sports. This means that you have to build up strength and hold it over a longer period of time or for many repetitions. So you train your condition and strengthen your muscles at the same time, whereby rope skipping is not to be seen as a substitute for classic strength training. Jumping rope is more suitable for muscle definition than for muscle building.

Our tip: Anyone looking for muscle mass can do it Increase the load during the workoutwith cuffs on the ankles or special skipping ropes with weights in the handles. You can also supplement jumping rope with strength exercises - for example push-ups, sit-ups, squats, lunges, burpees or pull-ups.

Is jumping rope good for losing weight?

The simple rule for losing weight applies: you have to burn more calories than you eat. Exercise is a crucial factor in increasing your calorie consumption. Jumping rope can definitely bring you closer to your dream figure. Advantages of jumping training: It is intense, your entire body works with you and you quickly get your heart rate up. Similar to a HIIT workout, you increase your energy consumption within a very short time.

Important: If you want to burn fat effectively, you shouldn't go to your limit. Optimal Fat metabolism training takes place at 60 to 70 percent of the maximum heart rate. You calculate it with the following formula: Maximum heart rate (MHR) = 226 (for women) / 220 (for men) - age

It's best to wear a tracker during your workout to keep an eye on your pulse.

It has been proven that the ideal sport for losing weight is weight training. Because every kilogram of muscle mass increases your basal metabolic rate - i.e. the amount of calories that your body consumes when it is resting. Therefore, jumping rope is considered Supplement to strength training ideal if you want to accelerate your weight loss success.

Movement is only half the battle, of course: the Diet is the key to losing weight. Make sure you have a balanced and varied supply of nutrients.

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Jumping rope calorie consumption

The actual calorie consumption when jumping rope depends on many factors, such as age, gender and weight as well as the speed and general body tension. So it is difficult to generalize.

Lump sum you can from 150 calories per 10 minutes of jumping rope go out. Half an hour of rope skipping can melt you up to 500 calories. For comparison: jogging at a medium pace results in around 350 calories per 30 minutes.

Tip: The HIIT training method is particularly suitable for burning as much energy as possible in a short time. Jumping rope can be part of your workout and round it off perfectly.

How long do you have to jump rope?

The duration of jumping rope depends entirely on your goals and your fitness level. In general, ten minutes of workout with the rope every day is a good measure if you want to improve your general fitness.

Beginners jump 10 x 1 minute with a 1 minute break in between. Try to jump every second.

Advanced users can fill the break times with exercises such as crunches, sit-ups, push-ups or squats.

Which is better: running or jumping rope?

Running and jumping rope are different disciplines that have been competing with each other for a number of years. Strength and martial arts athletes in particular swear by jumping rope because of its efficiency. You use rope skipping as a short, crisp warm-up. Jogging, on the other hand, is more likely to be associated with endurance training over longer periods of time.

We put both methods against each other:

To runJumping rope
Training effecttrained v. a. Basic perseverancetrained v. a. Jump and speed strength
Calorie consumptionapprox. 700 kCal / happrox. 1,000 kCal / h
flexibilitydepending on the weather (when running outdoors)depending on the living situation (when jumping rope indoor)
Equipment and environmentRunning shoes, running track or treadmillCushioned shoes, skipping rope, enough space, springy floor
Risk of injuryDamage to joints and cartilage possible; cushioned running shoes can reduce the riskDamage to joints and cartilage possible; A sprung surface and shoes with forefoot cushioning can reduce the risk



What do you have to consider when jumping rope?

If you want to learn to jump rope, you shouldn't just grab any rope and jump on it. As with any other sport, there are a few subtleties to consider in order to avoid injuries and to get the greatest possible effect from the training:

  • Put on sturdy shoes, preferably with you Forefoot cushioning and high shaft
  • Warm up your arms and ankles before training: Get on your toes a few times and slowly lower your foot again, circling your arms back and forth
  • Jump on a springy surface, e.g. B. Carpet, lawn, hall floor or tartan tracks (not on asphalt!)
  • Plan enough space to the front, back and above

The right technique for rope skipping

To begin with optimal length of the rope To find it, stand in the middle of it, your feet are about shoulder width apart. You are already wearing your training shoes for this. The ends of the rope should reach just below the nipples.

When jumping rope comes the Rotation of the rope from the wrists and not from the arms. Keep them close to your body, shoulders and forearms stay stiff. Mostly jump off the forefoot and land softly without putting your heels off completely. You don't have to jump high, just a few centimeters are enough. The legs are always slightly bent.

The right skipping rope

In the fitness area there are mainly so-called Speed ​​ropes for use. For beginners, light, thin ropes made of plastic are suitable, advanced ropes can use ropes made of steel, brass wire or leather. There are also skipping ropes with integrated weights - something for the professionals among you too.

In addition, are Beaded ropes available. They are heavier because they are composed of individual sleeves or links. These ropes are mainly used for partner exercises or in acrobatics.

With skipping ropes with handles you should pay attention to a smooth-running ball bearing so that the rope rotates smoothly. Better to spend 20 euros than the cheap 5 euros skipping rope from the discounter.

By the way, the ideal length for a skipping rope is your height plus 91.5 cm.

The best exercises in jumping rope

You have your rope and you finally want to work up a sweat with it? Or are you looking for new exercises so that you don't just jump up and down? No problem, here are the best exercises for your speed rope training:

  • Easy Jump: Easy jumping on the spot
  • One-legged jumps: Hop with one foot, bend the other knee slightly (or more), switch legs
  • Running step: Change take-off feet for each jump as if you were running on the spot
  • Double under: Knock the rope through under your feet twice per jump, but jump a little higher
  • Criss Cross Arms: Cross your arms before cutting the rope under your feet, cross your arms above your head
  • Criss cross legs: Cross your feet with every jump
  • Jumping Jacks: With every jump, alternately open and close your feet sideways, like with a jumping jack
  • Step jump: Alternately move your feet forwards and backwards with every jump
  • Heel Taps: Alternately tap the heels forward


Workout with the jump rope - for all training levels

Here is a highly effective 20 minute HIIT workout that alternates between skipping rope and bodyweight exercises.

Depending on your training level, you can intensify the bodyweight exercises by incorporating jumps (e.g. squat jumps or jumping lunges) or adding weights or resistance bands.

Jumping Jacks (without rope)1 min
Arm circles forward30 sec
Arm circles backwards30 sec
Easy jumps1 min
Squats1 min
Easy jumps1 min
Push ups1 min
Break30 sec
One-legged jumps on the right30 sec
One-legged jumps on the left30 sec
Lunges1 min
Easy jumps1 min
Burpees1 min
Break30 sec
One-legged jumps on the right30 sec
One-legged jumps on the left30 sec
Squats1 min
Double under30 sec
Dips1 min
Easy jumps1 min 30 sec
Side lunges on the right30 sec
Side lunges on the left30 sec
Double under30 sec
Easy jumps30 sec
Sit ups1 min
Crunches1 min


Motivated? Get even more exercises and free workout plans for your training at home or in the gym.

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  • Jumping rope is an effective strength and endurance training that promotes speed and jumping power as well as increases stamina and coordination.
  • In addition to endurance, jumping rope trains the leg muscles as well as the abdomen, arms, chest and shoulders. The workout is more suitable for muscle definition than for muscle building.
  • Jumping rope is an ideal addition to strength training or martial arts - for example as a quick, efficient warm-up.
  • A springy pad, sturdy shoes and the right jumping and rotation technique are important for rope skipping.
  • 10 minutes of jumping rope every day are ideal for increasing general fitness and accelerating weight loss success.



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