14 Best Jump Ropes in 2024

Do you remember being a kid and jumping rope with your friends? You never thought about its benefits, you only thought of how fun it is. But this isn’t just for kids — it’s a fantastic way to stay in shape, and the best jump rope is what you need to get the most out of it.

There’s not a lot of fun things from your childhood that can so easily translate into adulthood, but jumping rope is absolutely one of them.

You can be a professional, an experienced fitness enthusiast, or a couch potato looking for a way to be active – everyone can learn how to jump rope. It’s easy, has a ton of benefits, and doesn’t require expensive equipment.

Our team of certified personal trainers and professional athletes has tested 40 jump ropes and selected 14 of the best ones for this list. We’ve spent 473 hours testing most of these products and analyzing hundreds of online user reviews.

Our evaluations were based on 6 key parameters. We update our list frequently, so feel free to share your experiences in the comments section!

Let’s jump right into jump rope reviews!

Top 14 Best Jump Ropes Reviewed

1. RPM Speed Rope 4.0 – Top Pick
2. Titan Fitness Speed Rope – Runner-Up
3. Froning SR-1F Speed Rope 2.0 – Best for Tall People
4. Fraser SR-2S Speed Rope 3.0 – Best for CrossTraining
5. Rogue Pro Jump Rope – Best Weighted Jump Rope
6. Redify Weighted Jump Rope
7. Sonic Boom M2 High Speed Jump Rope – With Attachable Ropes
8. Rogue Fixed Length Bushing Speed Ropes – Fixed Length Jump Rope
9. Foam Handle Steel Cable Jump Ropes – Budget Option
10. RENPHO Smart Jump Rope – Digital Jump Rope
11. Loocio Jump Rope
12. FEECCO Weighted Jump Rope
13. Te-Rich Jump Rope – Cordless Weighted Jump Rope With Counter
14. CyberDyer Jump Rope – Ropeless Jump Rope

Product	Total	Speed	Adjustability	Durability	Flexibility	Cable Quality	Handle Quality
RPM	59.5	10	10	10	10	9.5	10
Titan Fitness	59	10	9.5	9.5	10	10	10
Froning	58.5	10	10	9	10	9.5	10
Fraser	57	10	9.5	9	10	9	9.5
Rogue Pro Jump Rope	56.5	10	8.5	9.5	9	9.5	10
Redify	56	9	10	9	10	9	9
Sonic Boom	55	9.5	10	8.5	9	9	9
Rogue Speed Rope	53.5	9.5	9	8.5	9.5	8.5	8.5
Foam	53	9.5	8	9	9	9	8.5
RENPHO	52.5	9	8.5	8.5	8.5	9	9
Loocio	52	9	9	8	9	8	9
FEECCO	51	9	9	8	8.5	8	8.5
Te-Rich	50.5	9	8	8	8	9	8.5
CyberDyer	50	9	8	8	8	8	9

The top pick is RPM Speed Rope 4.0 — if you want the best skipping rope, then you want this one.

This rope is exclusively branded by Rogue and sets a new standard when it comes to jump ropes. It’s available in 3 colors (black, steel blue, and chili pepper red) and lighter than the previous versions.

Additionally, the 4.0 has a new dual-bearing system that results in smoother rotations. Rogue never fails to impress with the amount of work they put into their equipment.

The stem is reinforced, which is great, because that makes the rope more durable, so you can use it for super intense sessions without worrying you will damage it. The rope has knurled aluminum handles that are grippy enough even if your hands are sweaty and the patented dual axis rotation.

This is what’s going to prevent torque build-up and keep the handles at the rope’s end. If you want to customize it, you’ll be happy to know it’s compatible with bare steel handles and locking set screws that you can buy separately.

The cable is 12’ and adjustable, although some people have complained it’s still a bit too long. If you know you like shorter ropes, then you want to be a little careful with picking this one, because you may not like it, and shortening it manually will result in frays.

Jumping ropes are easy to carry in general, but this one is even more practical because it comes with a microfiber carrying bag. All things considered, this high quality jump rope has a number of great features that make it the best of the best.

Titan’s Speed Rope may be just what you’re looking for if the top pick is too long for you. At 11’, it’s shorter, and when it comes to quality, it doesn’t fall far behind the RPM.

Much like any other (good) jump rope, this one is super versatile, and if you use it correctly, you’ll get a great alternative to traditional jogging that will still help you torch calories.

The rope is adjustable, and even if you’re really tall, it will fit you just fine. The handles are made of solid aluminum, have smooth rotation bearings, and can take a beating, so you don’t have to be too careful with them.

A lot of people worry about aluminum’s durability because it’s so lightweight it can seem delicate, but these handles are top-notch and won’t get damaged easily.

This is a pretty lightweight training jump rope, which can be an issue for people who like something a bit more substantial that has more resistance.

This rope is designed in collaboration with the legendary Rich Froning Jr., and it’s the absolute best jump rope for tall people. It’s made specifically to meet the needs of the fittest men and women on the planet, and this new version has received quite a few upgrades.

The 2.0 has new aluminum heads, high-speed bearings, and a lighter, firmer handle with an extended, diamond-pattern textured grip. These upgrades result in top-end revolutions, sweat-resistant grips, and a lighter overall feel – in theory. In reality, the handles are not as grippy as expected when you hold them with sweaty hands.

The moment you pick this rope up you’ll notice how much attention to detail went into making it. The handles are long and taper from 0.5 inches at the spindle to 0.875 inches at the base, which makes them very comfortable to hold even during very intense workouts. They’re 6.5 inches long and provide exceptional control and maneuverability.

The 120-inch cable is flexible and made of polyurethane, so you can be sure that even the tallest people will be able to use it comfortably. Polyurethane is an excellent choice for cable material because it won’t coil up too much when you put it away, and you won’t end up spending too much of your time untangling it.

Although it’s supposed to be super durable, make sure not to use this rope on abrasive surfaces because you’ll damage it.

This rope is made to deliver the best performance possible, and while it’s not the top pick, it still has a lot to offer.

This rope has been inspired by Matthew Fraser, the legendary five-time “Fittest Man on Earth,” and it’s made to meet the high standards of Rogue Fitness. The Fraser SR-2S 3.0 is a special edition rope designed for people who want to push their boundaries and achieve new personal records.

The red handles are a very nice touch and make the rope very recognizable, and the laser-etched HWPO (Hard Work Pays Off) logo on the knurl is a nice addition. It not only keeps you motivated but also shows that Rogue puts a lot of emphasis on the details.

Unfortunately, the bright red color tends to peel off easily, so the handles don’t stay looking sharp for too long. Nevertheless, the handles themselves are super durable as they are made of aircraft-grade aluminum.

This rope is made in the USA — something a lot of people appreciate. The 120’’ cable is coated with nylon, which reduces the chances of it fraying and makes it more durable.

The handle mechanism has a bearing swivel and offers omnidirectional movement, meaning the spins will be consistent and smooth. This rope will keep up with your speed and help you push your boundaries. Is it the best speed rope? Not necessarily, but it’s certainly up there.

Lighter ropes are great, but some people prefer a more substantial feel and a more intense workout, which is why they would opt for a weighted rope. If you’re one of these people and want an exceptional weighted rope, look no further than Rogue’s Pro Jump Rope.

This rope has a 0.21’’ coated cable, which is twice as thick as the standard SR-1 cable and has a pair of substantial stainless steel handles. You also get two stainless steel weight plugs that you can insert into the handle ends to create even more resistance.

If you’re familiar with standard jump ropes and have never used a weighted one, keep in mind that it will tire you out more, so make sure to start slowly.

The handles have a full-depth fine knurl to make the grip secure and allow you to control your movements better. Like the rest of the SR series, this rope has a bearing system with a 360-swivel design to maximize rotation and take your double-unders to the next level.

The cable length is fixed, and the weight of each of the handles is 1 lb without the weight plugs. As far as the cable length goes, you have a few options ranging from 95 inches to 115 inches to choose from.

Although the fixed length isn’t that big of a deal, when you factor in the high price, this rope becomes quite an investment. However, its quality is superb and the performance is almost unmatched.

With Redify’s Weighted Jump Rope, you actually get two ropes – one cotton and one PVC. You not only get more bang for your buck but also have more options to choose from for your workouts.

The package includes two 10’ long and 0.35’’ thick ropes that make your workouts more versatile because you can switch between two different kinds of ropes. The ropes themselves are good quality, although the cotton one tangles easily, so it may prevent you from using it as frequently as the PVC one.

The handles are surprisingly light for a weighted rope, which is disappointing. They have no weights inside and there are no weights included with the order, so if you’re getting these hoping to get a workout a weighted rope provides – spare yourself the frustration and look elsewhere.

If we set aside the lack of weights, the handles are quite nice and have a unique raised silicone oval design, which increases friction and reduces the chance of the handles slipping from your hands. The cotton rope is spiral braided and has a silicone protective tube, while the PVC rope is even more wear-resistant and ideal for high-speed workouts.

These ropes are not bad by any means, but don’t buy them thinking you’ll get the feeling an actual weighted rope gives. On the other hand, if the weight factor is not that important to you and you want an economical and versatile tool for your workouts, these ropes are a great choice.

The Sonic Boom M2 High Speed Jump Rope comes in next as it brings a solid blend of efficiency and conveniency with it. While the manufacturer’s claims of an innovative, patent-pending design might be overstated, the actual rope brings practical and commendable features focused on performance.

There is, of course, a reason that this item is on the list, so let’s focus on its positive sides. Its speed is impressive, and you won’t have a lot of issues with it tangling and it gives a decent performance overall.

The customization feature (via the two adjustable speed cables) is also nice, as it allows for a convenient way to tailor the rope to fit your workout needs at a moment's notice.

You’ll also get a carrying case and a 2.5-hour-long “Jump Rope Mastery” video that will teach you all about rope jumping.

Now, let’s go over the things that are likely to irk you. The first one is the sensational claim of a patent-pending design.

There’s no arguing that the self-locking, screw-free design is very convenient, but it’s not that innovative because you can easily find no-name ropes with this type of mechanism on eBay. With that being said, the actual mechanism works really well and is very practical.

The other thing is the rope’s durability. The cable is pretty frail, and the handles wear out quickly, so don’t use this for intense sessions — stick to light cardio to prolong the rope’s lifetime.

If you want a reasonably priced rope with convenient features that focus on almost frictionless speed and convenient adjustability, you won’t go wrong with this one. Just don’t get hung up on the over-the-top claims.

Rogue’s Fixed Length Bushing Speed Ropes are ideal options for beginners and intermediates that want to improve their jump rope skills. The cable is 50% thicker compared to the standard SR series ropes and provides excellent sensory feedback, flexibility, and that little bit of extra weight that’s perfect for building speed and control.

You’ll find length options starting at 88’’ and going all the way to 115’’, so you can pick one that suits your height and training preferences. The ropes are color-coded, which is very convenient because you can just glance at them and find the one that you want.

The nylon resin handles are ergonomically designed, offer the right amount of grip and control, and their 5.25’’ length strikes a balance between agility and stability, which allows you to control your movements with precision.

As previously mentioned, the cable is 50% thicker, which adds some extra weight to it – something that’s perfect for beginners because it lets them improve coordination, endurance, and jump rope skills. The thicker cable can also help in slowing down the rotations and make it easier to time your jumps.

Although these ropes have a lot of good things going for them, their quality is not one of these things. They tend to fray easily, and the part where the handle connects to the rope breaks easily. Both of these complaints are very common, so if you decide to get any of these ropes (or a set of them), don’t expect to have them for years.

This rope will be a good choice for people of all fitness levels, but it’s especially good for people who are just starting with jumping rope because you can get a rope at a really affordable price and decide whether you even like the exercise without spending too much money on it.

This cable is available in 4 length options (7’, 8’, 9’, 10’), all of which are color-coded and coated with a durable TPU layer. This means that it can withstand frequent use, but you still need to be careful and use it only on non-abrasive surfaces, otherwise, you’ll damage it.

It provides a smooth and consistent spin because of the ball bearing mechanism that’s incorporated into the handles, which are 6’’ long and have a 1.25’’ diameter. They’re very comfortable, which is to be expected since they’re made with easy-grip foam.

The cable itself is made of steel and it’s on the heavier side, but it’s very flexible and robust. It’s a bit of a challenge to store because it likes to tangle, but the good thing is, its weight helps straighten it out when you decide to actually use it. This is a really nice rope that can be used by everyone, and it won’t cost you much.

Everything is becoming “smart”, so we’re usually not surprised to see it, but you have to admit that a smart jumping rope is a pretty cool thing to see. If you would like to give a digital rope a try, this is the best in its category, but since this technology is still new, there’s still quite a bit of room for improvement.

This rope is lightweight and easy to carry, and Renpho says it’s a great cardio solution for people of all ages. Of course, the standout thing is the fact that it’s digital and connects to the Renpho Health app.

This app does just what you would expect it to – it lets you track and analyze workout data at your fingertips, so no piece of information gets left out. The app glitches here and there, but that’s the case with all apps, so it’s not a big deal, and future updates may solve this issue completely.

The rope has three modes: free jump, time countdown, and numbers countdown. Additionally, the material the rope is made of is durable, but it tangles and twists while you use it, so your workout flow isn’t very smooth.

All in all, this is a really cool rope in theory, but it needs some adjusting to make it fully functional.

There are quite a few ropes on this list that are suitable for people who are new to this, but when it comes to starting out, this is the best jump rope for beginners. It’s extremely affordable and even suitable for kids.

The rope is made of steel and PVC and, supposedly, is really durable. To be completely frank, this rope is good for beginners only because it snaps rather quickly, and the majority of users reported it falling apart anywhere from within a few days to under a month.

However, if you’re a beginner, you’re likely to be a tad gentler to the rope, so it should last you long enough to get used to the exercise, and then move on to something more robust.

While it lasts, this rope gives a decent performance – the jumping experience is smooth and consistent, and there are no issues with the rope twisting or tangling.

The handles are foam and ergonomic, which is always a nice feature, but it’s especially important for beginners. The handles are also moisture-wicking and don’t slip when your hands get sweaty.

This is a functional straightforward rope that gets the job done and has no fancy features. You’ll be able to learn how to jump rope properly, but once you do, move on to something more durable and substantial.

Weighted ropes are ideal for people who like a more substantial feel, and that includes beginners. If you’re just starting out with rope jumping and want a weighted rope, this one by Feecco is a good choice.

This is a steel rope covered with PVC, so it has a nice weight to it and it’s adjustable. It’s supposed to fit people who are between 5’8’’ and 6’3’’, but it’s still a bit short for those over 6 feet tall. The spinning is pretty smooth because of the ball bearings that are placed inside the aluminum handles.

The handles themselves are durable, especially compared to plastic handles, but they’re not grippy enough, which is why this rope wouldn’t be a good choice for anyone that’s not a beginner and wants a more intense workout – the handles would just slide out of your hands.

However, it should be fine for beginners because they’re not focusing on intensity as much.

Along with the rope, you also get a soft and fuzzy carrying bag so you can take your rope with you without worrying you might damage it because it will stay safe in its bag.

This rope is not the most durable, and a lot of people complain about it snapping relatively soon and twisting during use. Like with the previous rope, use this one only if you’re a beginner and then move on to something that’s better quality.

This is another innovative rope: it has a built-in LCD screen in one of the handles, which provides feedback in real time and you can track how many calories you burn, how long you’ve been training, and how many jumps you’ve made. If you struggle with staying motivated, this might be just what you need to keep you going.

This rope has no cords, so if the space where you’re working out is small, you’ll have no issues. The handles are grippy and won’t get slippery if you hold them with wet hands, but they are on the heavier side, which is not ideal for (most) beginners.

The rope itself extends up to 9.8 feet, and it’s going to be suitable for most people because it can adapt to different heights.

You get 2 weighted handles, 2 rope balls, 2 cable ties, a 9.8’ rope, a replacement battery, and a screwdriver in the package. The weighted handles can be used with or without the cable, so this adds a lot to versatility.

You can use this rope for a lot of things – strength training, cardio, boxing, general fitness… There’s not much it can’t do. The thing that can be an issue is how light it is. It feels rather flimsy and it’s difficult to get an intense workout out of this.

Plus, the combination of a super light rope and relatively weighted handles just feels a little off when you’re holding it in your hands.

Nevertheless, it’s practical, doesn’t take up a lot of space, and if the weight is not an issue for you and you like light ropes, this may be a good one to try.

Ropeless jump rope may sound like science fiction, but this is actually a very convenient alternative to a regular jump rope – there’s no tangling, no twisting, and no storage issue with it. Besides, you can use it wherever because you don’t have a rope flying all over the place, so the space requirement for this rope is minimal.

Innovative? Check. Practical? Check. Efficient? Not so much. If you’re happy just swinging your arms about and jumping, then this product will be okay. You’ll get some physical activity in, and your heart rate will go up.

However, it is a hard pass for anyone who wants an actual workout because there’s no resistance that usually comes from the weight of the rope. You also don’t get to work much on your coordination because there’s no timing required.

The balls at the ends of the handles do have a little bit of weight to them, so holding this “rope” won’t feel like nothing, but it’s still not comparable to an actual rope.

On a positive note, you don’t have to worry about stumbling over the rope if you’re using this or accidentally smacking yourself in the face, and the handles are comfortable to hold because they’re padded with memory foam. There are issues here and there with the padding sliding off during use, so that might be an issue.

If you want a good workout or the best jump rope for weight loss – pass on this. However, you want a practical and easy way to stay active, then go for it.

5 Main Types of Jump Ropes

“Jump rope” is far more than just a random rope with a handle on each end. Say you walk into a store and ask about fitness jump ropes – you won’t be given a rope straight from the shelf. Instead, the sales associate will start asking you what kind of rope you want and will probably list a few types for you to choose from.

This is where it gets tricky, because you may not be familiar with all the types, so it’s difficult to make a choice.

Let’s make sure this scenario never happens and look through a few different types of jump ropes.

1. Standard Jump Ropes

These are your traditional and most common ropes. Standard ropes are usually made of PVC or nylon and have lightweight handles. If you’ve ever jumped rope as a kid, you used this type because it’s easy, versatile, and suitable for everyone.

2. Speed Ropes

Like the name would suggest, these ropes are designed for speed and have different (some would even say better) handle mechanisms that allow for faster turns and minimize tangling.

You’ll easily recognize them because their cables are super thin (so they can move fast), and if you happen to hold one in your hands, you’ll feel how light the handles are. They’re good for athletes, boxers, and people who want to work on their speed, agility, and coordination.

3. Weighted Jump Ropes

These have added weight, either to the handle or/and to the rope itself, which provides resistance during workouts to intensify them. They’re great for burning calories, building shoulder endurance, and improving your cardiovascular health. They’re suitable for people who are more advanced, so keep that in mind if you’re a beginner.

Our expert and Olympian Champion Oleksiy Torokhtiy said:

"In Olympic weightlifting, there is no practice of using a jump rope in an athlete's preparation, although some athletes may use one in the off-season. In team sports, this is more popular and in demand."

4. Ropeless Jump Ropes

Also known as cordless or cord-free ropes, they don’t have an actual rope and instead use sensors, handles with ball bearings, or LED displays to mimic the motion of jumping.

If you want to jump rope but don’t want to deal with twists, tangles, and occasional trips, then go for one of these. The downside is, there’s no need for timing, so you don’t work well on your coordination.

5. Beaded Jump Ropes

These look like your classic jump ropes, but they have plastic beads around the rope, and they give a tactile feel as they hit the ground, and the beads make a sound. The sound of the beads can help with timing and rhythm during workouts.

6 Benefits of Using a Jump Rope

First of all – it’s just fun, and how many exercises do you know of that are so fun even kids do them?

But besides the fun you have while you jump rope, this versatile exercise has a whole list of benefits, both physical and mental.

✅ Cardiovascular Health

Jumping rope is a fantastic way to improve your cardiovascular health and may even improve your movement capacity. It elevates your heart rate, improves blood circulation and lung capacity, and strengthens the heart muscle.

Our Ph.D. in Sports Science Sergii Putsov added:

"I incorporate jump rope into my training and my athletes' routines in transition and recovery periods as it enhances footwork, coordination, and cardiovascular endurance."

✅ Calorie Burning

If your priority is calorie burning, then jumping rope is a good way to do that because it can improve health markers, so if you combine it with calorie restriction, you’re golden. It can help you lose and maintain weight and it’s a very effective way to burn calories.

✅ Full-Body Workout

When you look at a person jumping rope, you see that their whole body is working – their legs, core, arms, shoulders… Everything is moving, so this is a great way to get a whole-body workout and tone several muscle areas at the same time.

Our expert Tanya Shaiko shares her advice:

"Jumping rope is a great way to improve aerobic endurance and coordination. The number of jumps depends on your physical fitness, but start with 5-10 minutes and gradually increase the duration. You can jump both before and after your workout; this will help to warm up your muscles and raise your heart rate. But remember that one jump rope won't get you in shape."

✅ Improved Coordination

Jumping rope needs your hands and feet to work together, so it’s a fantastic way to improve overall motor skills and balance. As you progress, you can even include some advanced moves and tricks, you don’t have to limit yourself to just jumping up and down.

Our performance architect and S&C movement specialist Jacek Szymanowski points out:

"I like to jump rope during warmup but also as a part of cooldown and down-regulation after workout. Crucial exercise for fight sports, working on your coordination, timing, movement efficiency, and ability to recover during movement. I recommend it to everyone eventually. That minimum ground contact will strengthen your knees, ankles, and feet - which is important for some, I guess ;-). What jump rope is the best - one you will use with joy."

✅ Bone Health

This is especially good for people who are at a higher risk of osteoporosis or bone-related conditions, because jumping rope can be good for bone density. Weight-bearing workouts, with some impact, like jumping rope, can be good for keeping your bones healthy and preventing osteoporosis.

✅ Stress Reduction

The motion of jumping rope and the focus that’s needed to do it can have a calming effect and can be a great way to relieve stress and anxiety.

Things to Consider When Choosing a Jump Rope

Some jump ropes are good and can contribute a lot to your fitness routine and results, and others are a waste of time and money that will do nothing but irritate you. So, how do you know which is which?

Well, there’s no way to tell with absolute certainty which rope is going to work for you, but there are some things that are key, that every good rope has. Let’s go over the list of things to consider before buying a new jump rope.

1. Cable Features

Different cables have different benefits. For example, steel cables are known for being very durable, and those that are coated with PVC give a smoother rotation. Think about what workouts you like to do and what’s important to you when you’re deciding on what kind of material to go for.

Our orthopedic clinical specialist Ernesto Mendez noted:

"The type of jump rope is based on your needs and preferences. For instance, weightlifters will benefit from a thicker, heavier rope that provides more feedback and resistance during training. On the other hand, athletes in other sports who need to move quickly and efficiently may prefer a lighter and faster rope."

2. Durability

If you want to jump rope on a regular basis, then you need a durable rope that won’t snap after a few uses. A lot of jump rope brands will advertise features like durability and the ability to withstand frequent use, wear, and tear, so those are your best bet.

3. Flexibility

Flexibility is going to decide what kinds of exercises you can do with your rope. A flexible cable is good for tricks and advanced moves, while a stiff rope is better for speed workouts.

4. Length Adjustability

Not everyone wants clutter that comes with owning several ropes, so if you just want to have one, then make sure its length is adjustable so you can customize it to your height.

5. Material Quality

Look out for materials that are used in both handles and the cable, because high-quality materials will prolong your rope’s life, provide a better grip, and help with your performance. Handles made of silicone or memory foam are the most comfortable to hold.

Our expert, coach, and physiotherapist Zinaida Bondarenko said:

"I recommend using a classic, thin, heavy jump rope with handles. Such a jump rope is easier to rotate, simplifying the jumping technique. Athletes can focus more on the duration of their jumps."

6. Handle Mechanism

It can vary from rope to rope, but the handle mechanism needs to align with your workout goals (speed, agility, versatility, etc.). Some handles have ball bearings or swivel systems that make the rotations smooth and reduce the risk of tangling.

7. Sport Type Specification

Your exercise rope should go hand in hand with what you want to use it for and what your fitness goals are. Specific jump ropes are designed for certain sports or exercises; some are tailored to boxing or MMA, and some are ideal for cardio.

Jump Rope Workout You Can Add to Your Training Routine

It’s not unusual to see people skip great workouts because they don’t quite know how to include them in an already existing routine. If you’re one of them, then you’ve stumbled upon exactly what you need – an explanation of how to include a jump rope into a workout routine. 

Also, don’t forget to warm up. Before your workout and cool down after - you can use your jumping rope for both, it doesn’t need to be limited to the workout only. If you’re warming up for something more intense, jumping rope can be a good addition to an already established warm-up routine.

1. Beginner

Set 10-15 minutes aside for this workout. You’ll start by just jumping at a moderate pace and focus on perfecting your form. Keep your feet together, land softly, and keep your rhythm steady. Try to jump without stopping for 2 to 3 minutes.

Then, move into a basic skip, where you alternate jumping on each foot. Do this for 2 to 3 minutes, and then finish with a few minutes of jumping non-stop while slowly increasing your speed. Remember to breathe and maintain good posture.

2. Intermediate

Your workout will last for 20 to 30 minutes, and you’ll start with 5 minutes of mixing basic jumps with high knees. Then, do 1 minute of high-intensity jump rope intervals and do as many jumps as possible. Follow this with 1 minute of basic skips and side swings.

Repeat this for 10-20 minutes and finish with 5 minutes of crossovers and double-unders.

Our expert Ernesto Mendez had this tip to share:

"To achieve general fitness, jumping rope for 15-30 minutes three to five times per week is recommended."

3. Advanced

You’ll need about 40 to 45 minutes to complete your workout that starts with 10 minutes of dynamic stretches and warm-up. After that, do a 3-minute high-intensity circuit that is a mix of 30s double-unders and 30s high knee jumps alternating, and try to keep your pace consistent.

Our expert Zinaida Bondarenko had this to say:

"To lose weight with a jump rope, it's important to follow a consistent routine, gradually increasing the jumping time. Aim to jump rope for at least 30 minutes a day, five days a week."

Rest for 1 minute and then repeat the same circuit 5 times, resting for 1 minute between each of them. Try to rest while jumping with an easy tempo.

Finish with 10 minutes of jump moves of your choice, like a single leg at a moderate pace, and then cool down.

Level	Duration	Workout
Beginner	10-15 minutes	Jump at a moderate pace for 2-3 minutes, then do a basic skip for 2-3 minutes, and finish with a few minutes of non-stop jumping at increasing speed
Intermediate	20-30 minutes	Mix basic jumps with high knees for 5 minutes and then do 1 minute of high-intensity jump rope intervals followed by 1 minute of basic skips and side swings. Repeat this for 10-20 minutes
Advanced	40-45 minutes	Start with 10 minutes of dynamic stretches. Then, do 3 minutes of high-intensity circuit of double-unders, and high knee jumps. Repeat this 5 times with 1-minute rest periods in between. Finish with 10 minutes of moderately paced jump rope moves like crossovers and single legs and a 5-minute cooldown

4 Jump Rope Alternatives

Although jumping rope is a fantastic cardio with a ton of benefits, it’s not suitable for everyone and for every situation. And even if you’re a die-hard fan of jumping rope, you may want to switch things up sometimes to keep your workouts interesting.

1. Jumping Jack

Jumping jacks are a great alternative to jumping rope. It involves jumping to a position with the legs spread wide and the hands touching overhead, then returning to a position with the feet together and the arms at the sides.

It's an effective full-body exercise that improves cardiovascular fitness and agility without needing any equipment.

2. High-Knee Running in Place

This exercise involves jogging on the spot while lifting your knees as high as possible, engaging the core, leg muscles, and improving coordination. It's a full-body exercise that boosts heart rate and targets multiple muscle groups, including the lower abs, hip flexors, and quads.

3. Aerobics

You could also try aerobics or dance workouts, they’re both a fun alternative that are going to give your entire body a good workout.

4. Resistance Training

Let’s not forget good old resistance training or bodyweight workouts combined with cardio intervals: it’s a well-rounded and very effective routine great for general physical preparedness (GPP)

FAQ

How Many Calories Does 30 Minutes of Jump Rope Burn?

It depends on your weight and jumping intensity, but generally, 30 minutes of jumping rope can burn about 300 to 450 calories.

Is Jump Rope Better Than Running?

Both are excellent cardio, and one is not better than the other. The choice depends on what you like better and what your fitness goals are.

Jumping rope is more time-efficient and can be done indoors, while running is better for endurance training and people who want to work out outside. Think about what you can get from exercise and how it will/can affect your life/training.

Is It Ok to Jump Rope Every Day?

Rest days are very important, so even if you love jump roping and can never get enough of it, you should have at least one day a week where you rest and don’t work out at all.

Being a couch potato has its perks, so pretend you are one and give yourself a break sometimes. If you really want to jump rope every day, you can do so as part of active recovery, but the intensity needs to be low.

Conclusion

Jumping rope is one of the easiest and most affordable ways to stay active and have fun at the same time. It has a lot of health benefits and people of all ages and fitness levels can do it. The perfect companion to your workout session is, of course, the RPM Speed Rope 4.0. Its performance and quality are unmatched, and you get a fantastic value for money with it.

Do you like jumping rope or do you prefer some of its alternatives? Do you have a fitness jump rope to recommend? Have you tried our top pick? What do you think are the most important features a good jump rope has?

Leave your opinions and suggestions in the comment section!

Jumping out!

Also read:

• How Long Should A Jump Rope Be
• Best Functional Fitness Jump Rope (Best Jump Rope For Double Unders)
• Best Jump Rope For Boxing
• How To Do Double Unders
• How To Get Better At Jump Rope
• Jump Rope Vs Speed Rope

References:

1. Athos Trecroci, Luca Cavaggioni, Riccardo Caccia, Giampietro Alberti, “Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players,” Journal of Sports Science and Medicine 14, no. 4 (2015): 792-798, https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC4657422/ (accessed November 7, 2023).

2. Felipe García-Pinillos, Carlos Lago-Fuentes, Pedro A Latorre-Román, Antonio Pantoja-Vallejo, Rodrigo Ramirez-Campillo, “Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness”, Int J Sports Physiol Perform. 2020 Mar 12;15(7):927-933, https://pubmed.ncbi.nlm.nih.gov /32163923/ (accessed November 15th, 2023).

3. Hyoung-Kil Park, Min-Kyung Jung, Eunkyung Park, Chang-Young Lee, Yong-Seok Jee, Denny Eun, Jun-Youl Cha, Jaehyun Yoo, “The Effect of Warm-Ups with Stretching on the Isokinetic Moments of Collegiate Men,” Journal of Exercise Rehabilitation 14, no. 1 (2018): 78-82, https://www.ncbi.nlm.nih.gov/pmc /articles/PMC5833972/ (accessed November 7, 2023).

4. Kathryn Watson, “The Benefits of Jumping Rope Go Beyond Weight Loss,” Healthline, https://www.healthline.com/ health/jumping-rope-to-lose-weight (accessed November 7, 2023).

5. KyoChul Seo, “The Effects of Dance Music Jump Rope Exercise on Pulmonary Function and Body Mass Index after Music Jump Rope Exercise in Overweight Adults in 20’s,” The Journal of Physical Therapy Science 29, no. 8 (2017): 1348-1351, https://www.ncbi.nlm.nih.gov/pmc /articles/PMC5574342/ (accessed November 7, 2023).

6. Veena Kirthika, Sudhakar S., Senthil Selvam, “The Effect of Skipping rope Exercise on Physical and Cardiovascular fitness among Collegiate Males”, Research Journal of Pharmacy and Technology 12, no. 10 (2019): 4831-4835, https://www.researchgate.net/ publication/337469492_ The_Effect_of_Skipping_rope_ Exercise_on_Physical_and_ Cardiovascular_fitness_ among_Collegiate_Males (accessed November 7, 2023).

7. Zhaoxie Tang, Yingan Ming, Miao Wu, Jiajia Jing, Suhua Xu, Hailin Li, and Yanna Zhu, “Effects of Caloric Restriction and Rope-Skipping Exercise on Cardiometabolic Health: A Pilot Randomized Controlled Trial in Young Adults”, Nutrients 13, no. 9, (2021): 3222, https://www.ncbi.nlm.nih.gov/pmc /articles/PMC8467906/ (accessed November 7, 2023).