references
Centers for Disease Control and Prevention: "Physical Activity for a Healthy Weight"
Journal of Strength and Conditioning Research: "Effects of Weighted Rope Jump Training on Power Performance Tests in Collegians"
Harvard Health Publishing: "Calories burned in 30 minutes for people of three different weights"
The Journal of Sports Medicine and Physical Fitness: "The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players"
Jump rope is a great full-body workout.
Image Credit: Innocenti/Image Source/GettyImages
Image Credit: Innocenti/Image Source/GettyImages
- Speed Rope
- Weighted Rope
- Benefits of Jumping Rope
A speed rope is better for improving:
Basic skills Speed Quick-footedness Agility Coordination Cardiovascular conditioning Sport-specific skills (ex. boxing) Advanced techniques (ex. double unders)
While weighted jump ropes are a better option to:
Burn more calories for the same speed Increase strength, particularly in the upper body Support weight loss Aid muscle building Provide varying weights to progress your workouts
- Basic skills
- Speed
- Quick-footedness
- Agility
- Coordination
- Cardiovascular conditioning
- Sport-specific skills (ex. boxing)
- Advanced techniques (ex. double unders)
While weighted jump ropes are a better option to:
Burn more calories for the same speed
Increase strength, particularly in the upper body
Support weight loss
Aid muscle building
Provide varying weights to progress your workouts
Centers for Disease Control and Prevention: "Physical Activity for a Healthy Weight" Journal of Strength and Conditioning Research: "Effects of Weighted Rope Jump Training on Power Performance Tests in Collegians" Harvard Health Publishing: "Calories burned in 30 minutes for people of three different weights" The Journal of Sports Medicine and Physical Fitness: "The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players"
