Health

Jumping Rope Exercise: Quick Calorie Burn for Busy People

If you're looking for a quick cardio workout, grab a jump rope and follow the HIIT jump rope workout we have here!

A guy in a black workout t-shirt holding a red jump rope with a yellow handle.

Super busy people may find it hard to fit a 1 to 2-hour workout in their daily schedule. Some might think it is impossible to do so they prefer not to exercise at all fearing it will eat up the time they can spend working.

But did you know that jumping rope exercise is one of the easiest and fastest ways for busy people to burn calories, improve their cardiovascular fitness and burn fat?

It does not matter if you are working a fixed 9-to-5 job, an entrepreneur or a pressed-for-time freelancer who works all the time, all you need is a space and a jump rope to get your heart pumping.

Exercise has been proven to have a positive effect on human body and mind. By keeping a regular workout timetable, you will be able to stay healthy and fit, keep your mind sharp, reduce stress and anxiety, and even lose weight to an ideal level.

There are many types of exercises that you can do but the most time-effective is the anaerobic type of exercise like jumping rope workout to improve your cardiovascular health, reduce weight and body fat. It can be performed at high intense level over a short time.

an infographic explaining about the jump rope benefits including improving cardio fitness, increasing focus and coordination and increasing spatial awareness.

How HIIT workout can improve cardiovascular health and reduce body fat?

Quick high intensity exercise, also known as HIIT or aerobic exercise, is any physical activity performed using large muscle groups that causes you to breathe harder and gets your heart to beat faster over a short intense burst.

Besides strengthening your heart, HIIT or anaerobic exercises like jumping rope workout can help to:

  1. Lose body fats faster especially when combined with consistent, balanced diet.
  2. Boost your metabolism for hours post-workout and burn fats in the body.
  3. Burn 20-30% more calories compared to aerobic exercise over the same period.
  4. Build small muscle mass when combined with bodyweight training.
  5. Aid deeper sleep hence allowing your body to rest and recover overnight.
  6. Improve oxygen consumption in your muscles
  7. Reduce blood sugar level and insulin resistance which are beneficial for both healthy and diabetic persons
  8. Boost your mood right after working out with the release of endorphin hormones.

What are the benefits of jumping rope exercise and how to do it?

  1. Jump rope can be considered as an affordable and accessible activity that one can do.
  2. Jumping rope requires small space of about  so you can basically workout anywhere, indoor or outdoor.
  3. The exercise is safe for most people including kids, unless you have existing joint pains or other health conditions, you may need to consult your physician before starting like any other exercises.
  4. Jumping rope is known to increase focus and overall coordination.
  5. It also increases spatial awareness, to understand and respond to the space you are in, in relation to other people and object around you.
  6. Over time, jump rope will strengthen your feet and ankles and improve your balance at the same time, preventing you from easily falling.
  7. Also known as skipping rope, the activity allows skills progressions to not just jumping over the rope, but also promotes footwork, and other skills like double under, wrapping, mic release and many more.
a man performing jump rope exercise in his living room while his phone is recording his session.

Basic HIIT Jump Rope Workout Routine

This jump rope High Intensity Interval Training (HIIT) will get your heart rate up in no time and could burn up to 200 calories or more in one short session depending on the intensity. Remember to warm up and stretch your muscles before proceeding.

  • Jump for 20 seconds
  • Rest for 10 seconds
  • Jump on the left foot for 20 seconds
  • Rest for 10 seconds
  • Jump on the right foot for 20 seconds
  • Rest for 10 seconds
  • Jump with high knees for 20 seconds
  • Rest for 10 seconds
  • Jump for 20 seconds
  • Rest for 10 seconds
  • Jump on the left foot for 20 seconds
  • Rest for 10 seconds
  • Jump on the right foot for 20 seconds
  • Rest for 10 seconds
  • Jump with high knees for 20seconds

Rest for one or two minutes and repeat 3-4 rounds for a 20-minute cardio session.

All in all, skipping exercise is not only good for your cardiovascular health, but it also improves your coordination and balance, increases leg strength. Fun and challenging activity at the same time!

So go get a rope and start jumping!

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