Skipping for exercise benefits – The Top 10

Although skipping may seem like something a young child would do, it’s actually a great exercise for adults of all ages. Skipping is a full-body workout that targets your heart and lungs while also toning your arms, legs, and core. In addition to the physical benefits, skipping for exercise benefits can also help improve your mood and mental health. If you’re looking for an easy and fun way to get in shape, start skipping! Here are the top 10 benefits of skipping for exercise.

So you have heard or even tried skipping or jumping rope well I am going to show you the main skipping for exercise benefits as I see them. These benefits are based upon my many years working towards adding double unders to skipping routines.

I’ll explain the main benefits of this great exercise, share with you how to get started, common mistakes and a few different activities to attempt.

Skipping for exercise benefits

Below are the top 10 benefits of skipping exercises.

1.Leg strength

The simple facts that you are jumping on the spot many times will tome your legs. If you are new to skipping jump on the spot 100 -200 times and tell me you don’t feel the leg burn.

2.Coordination (Mental challenge)

Trust me once the skipping rope has whipped you, you WILL learn very quickly to coordinate your legs and arms while the cable turns. I find that I can zone out listening to the rope slap the floor, 1,2,3 or even 1,2,1,2 with Double unders.

3.Bone strength

The force put through your legs, in particular, will improve their density. When I first started, my shins were on fire but settled down quickly as I progressed.


Jumping and landing cause you to be very aware of your body. Therefore, by concentrating, you will balance better. Add in one of the variations below, and you will have genuinely seen improvements in this area.

5.Weight loss

Skipping for 30 minutes can burn approximately 300 calories – Combine this with a healthy diet, and you can torch that fat fast.


Why do you think boxers use speed ropes? It is a great workout, and you can include many variations to ensure you achieve maximum agility.

7.Full body workout

You are using your legs and arms to skip meaning you get an actual full-body exercise. Add in a heavy rope to increase the arm workout, and you have a simple, effective full-body workout

8.Cardiovascular fitness

Skipping increases the heart rate for an intense workout very quickly. It can increase heart rate two or three times quicker than many other exercises.


Jumping is an ideal way to build endurance. While it may feel exhausting at first, consistent jump roping will improve your strength.


Jumping rope will improve your stamina very quickly and is a great short and intense workout. Compare running for 15 minutes to skipping for 2 or 3 minutes. The boost you get from jumping is far superior

How to start

Pick a rope or jump up and down on the spot. Start with any cable you have to hand. If you are uncertain or worried, you will get tripped, Hold the rope in one hand, Double it over and swing it around by your side.

Learn to jump just before the rope hits the ground; This will safely allow you to get used to the technique. Remember to swap hands.

If you are still not 100% sure you can buy skipping handles which do not have the rope.

Common mistakes


Swinging the rope with your arms and not your wrists – The skipping rope should be twisted with your wrists not turned with your whole arms. More challenging with heavy ropes


You should stand and Jump straight up and down. Leaning forwards or backwards will cause issues with your balance, and you will not be able to rotate the rope as required.

The skipping rope needs to hit the ground at a point immediately under your feet. If you are leaning, you will move this point and make jumping the cable more difficult.

Too high

Jumping more than an inch or a few centimetres will lead to more energy consumption than needed, and you will stress your legs more. Try to use your legs and bounce off the balls of your feet in a rhythmic motion

Piked legs

Moving your legs forwards and upwards, This wastes energy and is often used to spend longer in the air while trying double unders.

Rope types

If you head on over to skipping rope reviews, you will learn about the below different types of ropes and the pros and cons of each.

  • Standard rope
  • Childs rope
  • Speed rope
  • Weighted rope
  • Heavy rope
  • Advanced ropes

Different exercises

Once you’ve mastered the basic single jump, you will be ready to add some variety. Try some below variations; These exercises will further show benefits to your hand-to-eye coordination and coordination.

Double under 

Performed at every Crossfit Box around the world, once you have the technique, this will increase the intensity significantly. For every jump performed the rope has to pass under your feet twice 

Triple under

As per the above, but you need to be super quick to achieve three rope passed per jump. Jump higher and swing faster. 

Ski jump

A double-footed jump from one side to the other, similar to when you ski. Start with short sideways jumps about two to three inches ( 5-10 cm) and gradually increase the distance of your jumps as you improve. If you have mastered side to side jumps mix things up with front and backward jumps.

Skip jump

Instead of jumping with both feet together, hop on one foot only. You are kicking the other out in front or behind on each revolution. Alternate your feet between each jump.

Hopping jumps

Skip while hopping on one leg then swapping to the other. Try 5 per leg then swap.

Jog jump

Adopt a ‘jogging’ style. Keep the rope low and ‘jog’ on the spot as the rope turns. 

The jog jump is one turn of the jump rope for every foot movement. Start slow and don’t kick back, or you will catch the line.

High jogging

Jogging on the spot again. But lift your knees as high as possible on each skip. A harder variation to the jog jump


You’ve watched “Rocky” if not I recommend you do.

A challenging technique, but once you get it, you will look awesome.

As the rope travels immediately above your head, cross your arms as far as you can. Jumping higher will reduce the risk of catching the cable with your feet. Remember the rope will be shorter due to being twisted.


I do hope you enjoyed the skipping for exercise benefits, and you are ready to start your skipping journey? Grab a rope re-read the common mistakes and get jumping. If you are still unsure, why not have a look at some other Exercise tips.

We’ve learned about skipping for exercise benefits, 6 rope types, how to start skipping and common mistakes. Now it is time to put your new knowledge into practice! If you are ready to jump in with both feet, be sure to check out some reviews of the best ropes on the market before making a purchase. It also never hurts to learn more about other exercises that can help you get fit too! You deserve an active lifestyle- so go ahead and make one happen!

Please share below your thoughts on skipping, Do you enjoy it? What tips do you have for others starting?

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Owner and author at , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.

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