Rope skipping or jump rope is one of the least time and space-consuming of all cardiovascular exercises, as well as being very cost-effective. For as low as a tenner and a 15 minute swing on the spot without leaving your front porch, you would shed about the same number of calories as the fella doing a 2-mile dash around town.

So, why shoud you jump rope? In no particular hierarchy, here are our top 6 jump rope benefits.

1. It burns major calories

Skipping rope is a major cardiovascular (or cardio) exercise like jogging or cycling. According to Science Daily, skipping rope is an aerobic exercise that can achieve a "burn rate" of up to 1300 calories per hour, with is about 0.1 calories consumed per jump, to put it in context, during a 10-minute jump session, which is equivalent to an 8-minute mile run.

The key advantage of jump rope over other cardiovascular exercises lies in the variation of skill levels and tricks that can be incorporated to make it extremely fun and enjoyable while at the same time achieving the primary goal of burning calories, coupled with the fact that you do not even need to leave a spot to complete a whole session compared to cycling or running.

A good option for speed: Buddy Lee Ropemaster speed rope

2. It triggers the “Afterburn Effect”

Jump rope is a major EPOC Triggers (Excess Post-exercise Oxygen Consumption): we continue to burn calories even after stopping exercising, when back in our resting state. This process is particularly pronounced after intense activities due to the elevation of the body metabolism. EPOC helps the body return to the pre-workout state or recover from the workout. It also helps us continue burning even more calories, in addition to those burned during the workout. EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the bloodstream. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFAs back into fat stores both take place.

Different types of jump rope.

3. It improves balance and coordination

Jumping is a motor skill that is easy to pick up and has vast advantages, one of which is coordination. Skipping involves hand-feet coordination and timing that allows the rope to spin past over the head and under the feet. Acquiring or mastering this skill enables or enhances one’s coordination as it uses multiple groups of muscles almost simultaneously and in a repetitive pattern. Repetitive jumping generally results in the development of lower limb muscles which can contract at short intervals, thereby increasing response rate or shortening response time, i.e. you become more agile on your feet. Think about combat athletes like professional boxers, martial artist etc...

A good option for switching weights: Switchrope 3-in-1

4. It is a lower impact activity

Compared to jogging, skipping rope (when done properly) has a lower impact on joints (hip, knees, ankles). And considering the number of calories you will burn for the same amount of time, the impact on the joint is relatively lower.

A great speed rope: Aero Speed Jump Rope by Buddy Lee

5. It improves bone density

Like the muscle, the bone is a living tissue, and it responds to exercise. Due to the ageing process, however, we reach maximum peak bone density between the 2^nd to the 3^rd decade of life. The good news is that studies show that exercise generally improves this maximum peak bone density. Jump rope uses the full musculoskeletal system simultaneously, unlike other activities that concentrate on a specific area of the body: this makes jump rope the ideal exercise to increase the whole-body bone density at the same time.

6. It improves mental acuity

Turns out that jump rope is both physical and mental exercise, i.e. it is not just motor activities, it also works our cognitive process. The coordination required for acquiring the simple and sometimes complex and intricate tricks is more than just a physical aspect, it is a cognitive function that can be improved with consistency.