Want to add jumping rope to your workout routine? That's a great idea, because jumping rope not only burns a lot of calories, but also helps you improve your strength and endurance. But how long should a jumping session last, and what about breaks? Today we'll show you how to get the most out of your jump rope workout with good time management.

 

Jump duration: Your fitness level is crucial

 

The fitness jump rope is becoming increasingly popular because it's an excellent training tool for giving your body a good workout in a short amount of time. However, how quickly each person reaches their limits varies considerably. Similar to other sports, it's important to consider your fitness level when creating your training plan. Are you physically fit and exercise regularly? Then you can be more ambitious with an adult jump rope. If you're less fit and want to use jump rope as a way to achieve body transformation , for example, to lose weight or build muscle, you should start more slowly. Of course, your fitness goals also play a role – for significant changes, you generally need to train more intensely. The good news is that with a jump rope, you can not only train in a variety of ways, but also determine the duration of your workout each day. From the very first jump, you're engaging a large portion of your muscles and actively burning calories.

 

Do you want to lose weight? Your jumping time

 

Burning fat with a jump rope is an excellent idea. Hardly any other exercise engages your entire body structure as effectively as jumping rope. This is also reflected in the calorie burn. Let's first look at a comparison (jump rope vs. jogging). If you jog for 30 minutes, you burn about 350 calories. Not bad, but it's even better with a jump rope: you burn a whopping 500 calories in the same amount of time. This positive effect is achieved because your heart rate increases when you jump. This automatically boosts your metabolism and, at the same time, your fat burning. Exactly how many calories you burn depends on the intensity of your workout and your starting weight.

But how long do you have to train to lose weight with a jump rope?

• Beginners: 5-10 minutes (per training session)
• Advanced: 30 minutes (per training session)

Our tip: Whether you want to lose weight, build muscle, or improve your endurance, regularly check your fitness level. This is easy to do by extending your jumping sessions by a few minutes, increasing the intensity of your exercises, or taking fewer breaks. With this additional knowledge, you can gradually make your training plan more ambitious.

Want to build muscle? Your jump duration

 

What's particularly fascinating is how many muscles you can engage with a jump rope. Your glutes, leg muscles, and even the muscles in your abs and upper body are challenged with every jump. There's no single answer to when you'll feel your muscles getting stronger. However, many of our customers report noticing significant differences after 4-8 weeks. The key advantage of jump rope training over many other sports is that you work a multitude of muscles with just one exercise. Your entire core, from your shoulders to your feet, has to work for you when you jump rope.

 

But how long do you have to jump to train your muscles?

• Beginners: 5-10 minutes (per training session)
• Advanced: 30 minutes (per training session)

 

Our tip: Taking breaks allows your body to recover, especially at the beginning. As a beginner, you can rest for one minute after every minute of jumping. After several weeks of jumping, you can increase the break-free jumping time to two minutes. More experienced jumpers fill their breaks with additional exercises like push-ups or crunches.

 

Do you want to increase your stamina? Your jumping time

 

Endurance exercise is good for the cardiovascular system, as studies have repeatedly shown. For example, researchers at the University of Oxford selected 90,211 participants aged between 40 and 69 for their study. The scientists then monitored the health of the participants for an average of five years. The results showed that the risk of cardiovascular disease was lowest for those who were very active. In this context, "very active" meant an average of 50 minutes of high-intensity activity per week. [1] Ready for another study? Here, the researchers compared the fitness level achievable through jogging and skipping. The result: 10 minutes of skipping had the same positive effect on fitness as 30 minutes of jogging. [2]

But how long should your jumping duration be to gain stamina?

• Beginners: 5 minutes (per training session)
• Advanced: 10 minutes (per training session)

 

Good to know!

As mentioned previously, the Oxford study suggests that 50 minutes of activity is recommended for a healthy cardiovascular system. At the same time, another study shows that a 10-minute workout is very promising for increasing endurance. These study results support the recommendation we give our customers. We advise experienced athletes to train up to five times a week. A 10-minute workout equates to exactly the recommended 50 minutes per week.

 

Buy a jump rope: Cardio jump rope, HIIT jump rope and more .

 

If you're interested in jump rope training, you'll quickly encounter a wide variety of products. To ensure your HIIT workouts and other training components are as effective as possible, quality is key. At EverJump, we've reinvented the jump rope – with innovative features and functions designed to support your fitness routine. Our ropes are weighted to target even more muscle groups. Our sophisticated handles, equipped with professional ball bearings, provide both dynamism and safety. The Evergrip® surface on the handles is durable and offers a secure grip, even when your hands get sweaty during your workout. Our innovative jump rope system is further enhanced by the Everclip® system, allowing you to switch between different ropes with just one click. We've developed a range of ropes to help you achieve your individual fitness goals. Visit our EverJump shop to find the perfect jump rope for you.

 

[1] Accelerometer measured physical activity and the incidence of cardiovascular disease: Evidence from the UK Biobank cohort study (plos.org)

[2] Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men: Research Quarterly. American Association for Health, Physical Education and Recreation: Vol 39, No 2 (tandfonline.com)