What Muscles Groups Do You Work Doing Jump Rope?

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What Muscles Groups Do You Work Doing Jump Rope?


Jump Rope is a higher form of cardiovascular exercise. It will pump your heart, and all you need is a rope, a couple of shoes, and some space. On the beach, in the park, in your basement, even on the moon, you can literally jump rope, and you don’t need fancy machines or expensive equipment.

For decades, this time-tested classic has been used by elite athletes for good reason, and there is a reason why boxers (some of the world’s best-conditioned elite athletes) use it to condition their bodies, jumping rope builds more coordination and burns more calories per minute than just about any form of cardio, including running, which is considered the holy grail of physical conditioning.

It also builds agility, rhythm and timing, because when it comes up and over your body, you need to avoid stopping or letting the rope hit you.

You use nearly every muscle in your body when you jump rope. The muscles in your feet and calves get the brunt of the job, as you have to use your foot’s ball to land and start from, and if you’re a beginner this is where you’re going to feel it most.

The quadriceps (thighs), hamstrings (behind legs), core muscles (abdominals, obliques), shoulders (deltoids), and forearms are also working.

Here’s why jumping rope is such a great form of cardio, it uses your body’s big muscles to get you going, just like other great types of cardio like running, cycling, swimming, or team sports including basketball.

Various variations, including speeding up your cadence and changing your footwork (skipping, double jumping, high knees) can accentuate various muscles and add variety to jumping rope workouts.

By using thicker and heavier ropes or wearing a weight vest, you can also add more of a challenge, thus increasing resistance and adding to the difficulty of the workout and an increase in burned calories.

Keep in mind that jumping rope is a form of cardiovascular exercise and will not result in significant gains in hypertrophy such as intensive weight training, so it’s best to use it as cardio after weight workouts, or on your off days to get the heart pumping.

You’re not going to be disappointed if you’re a novice and you’re looking for a good type of cardio, or a seasoned vet just looking to switch things up, try jumping rope.


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