Jump Rope Workouts | Is Jump Rope Good Cardio? – Runner’s World

Jumping rope isn’t just for kids. It’s a legit cardio workout that improves your coordination, boosts your metabolism, and makes you sweat like crazy.

“Jumping rope can be a great warmup and an effective cross-training workout for runners,” says James Bagley, Ph.D., an assistant professor of kinesiology at San Francisco State University. “It’s been shown to increase your metabolic rate 10 to 12 times above resting, depending on your cadence, similar to jogging at 6 to 7 miles per hour.”

That makes it an ideal cardio alternative when you’re short on time or it’s rainy, cold, or dark outside. “You can jump rope in a small space with minimal equipment, so it’s helpful when the weather’s bad,” Bagley says.

And much like running, the intensity of your jump rope workout is what you make it. “Jumping rope can be just as challenging as running at a fast pace, but you can also slow things down and use it as a warmup,” says Arnold Gonzalez, professional boxer and trainer at EverybodyFights in New York City. In fact, Gonzalez, and lots of other boxers, use jump rope exercises as both a light warm-up and an intense cardio finisher (that’s him in the video below).

“The constant jumping will also strengthen your calves, hamstrings, and glutes,” Gonzalez says, which are all muscles that can help you run faster.

See? Jump rope exercises are so much more than just a running alternative for rainy days—they can actually be really challenging and fun! Try one of Gonzalez’s jump rope workouts below for a cardio blast that puts your last sprint session to shame.

Just as in running, your form matters, so before you get started, take this tip: “Jump straight up instead of kicking your feet back and stay light on your feet to keep your rhythm going,” Gonzalez says.

[Runner’s World 10-Minute Cross-Training, gives you five muscle-building routines that take just 10 minutes to get you stronger.]

Workout 1: Beginner-Friendly Jump Rope Exercises

“This is a full-body jump rope workout for beginners,” Gonzalez says. “The footwork is basic, but you’ll still work your cardio, legs, arms, and core.”

• Jump Rope: 3 minutes
• Push-Ups: 30 seconds
• Jump Rope: 3 minutes
• Mountain Climbers: 30 seconds
• Jump Rope: 3 minutes
• Sprinter Sit-Ups: 30 seconds
• Repeat 1x

---

Workout 2: Single-Leg Jump Rope Exercises

This workout challenges your balance with single-leg intervals and boosts your heart rate with high knees. Perform a quick 5 to 10 minute warm up before you get started.

• Jump Rope: 3 minutes
• 10 Air Squats, 10 Push-Ups, 10 Sit-Ups
• Jump Rope With High Knees: 30 seconds
• 10 Plyo Squats
• Jump Rope With High Knees: 30 seconds
• 10 Push-Ups
• Jump Rope With High Knees: 30 seconds
• 10 Burpees
• Jump Rope (left foot only): 30 seconds
• Jump Rope (right foot only): 30 seconds
• Jump Rope (both feet): 1 minute
• Repeat 3x

---

Workout 3: Advanced Jump Rope Exercises

The design is simple, but the moves are tough. “Double unders and burpees will really get your heart rate up,” Gonzalez says. Warm up by jumping rope for 3 minutes before you get started.

• Double Under (swing the rope twice per jump): 30 seconds
• Burpees: 30 seconds
• Rest: 30 seconds
• Repeat 10x