It requires more strength and muscle control and will get your heart rate up much quicker, especially if you are trying to jump at the same speed you would with an unweighted rope. When you jump with a weighted jump rope rather than a regular one, it will be a much more intense workout. It can also improve your posture by standing and jumping with your back straight, which can help alleviate chronic lower and some upper back pain. As you jump, your core muscles and abs are being tightened and strengthened since you aim to keep the correct form while still jumping and swinging the rope.

When you swing a weighted rope over your head, you are standing up straight with your whole body and mind engaged. It is best to incorporate jumping with a weighted rope into your cardio routine, along with the rest of your exercises. Only jumping rope without other exercises isn’t enough for every person to lose weight. It is an effective and easy exercise that is an excellent addition to your fitness routine. It can help maximize or increase your metabolism, which helps you lose weight and keep the weight off. In addition to burning more calories, using a weighted jump rope in your fitness routine can help with weight loss. Your body is forced to work harder to swing a heavy rope over your head than a rope with no weight to it, leading to more calories burned. Since using a weighted rope requires more muscles, it requires you to use more energy in strength which in the end burns more calories. It is known to be one of the most calorie-burning workouts you burn more calories jumping rope than swimming, cycling, or rowing! The added weight in the weighted jump rope can either be stored in the handles or the rope itself. Jumping with a weighted rope is an effective way to burn more calories than going for a run or jumping with a regular skipping rope. The effects of jump-rope training on shoulder isokinetic strength in adolescent volleyball players, Journal Of Sport Rehabilitation, US National Library of Medicine, National Institutes of Health.If you are interested in learning more about weighted jump rope benefits, we researched and created a list that makes you want to start jumping.Effects of exercise on anxiety, depression and mood, Psychiatria Polska, US National Library of Medicine, National Institutes of Health.Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: a 12-month randomized, clinical trial, Bone, US National Library of Medicine, National Institutes of Health.Rope skipping increases bone mineral density at calcanei of pubertal girls in Hong Kong: A quasi-experimental investigation, PLOS One, US National Library of Medicine, National Institutes of Health.The effect of long-term aerobic exercise on maximal oxygen consumption left ventricular function and serum lipids in elderly women, Journal of Physiological Anthropology and Applied Human Science, US National Library of Medicine, National Institutes of Health.Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players, The Journal of Sports Science and Medicine, US National Library of Medicine, National Institutes of Health.The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players, The Journal of Sports Medicine and Physical Fitness, US National Library of Medicine, National Institutes of Health.The effects of dance music jump rope exercise on pulmonary function and body mass index after music jump rope exercise in overweight adults in ’20s, Journal of Physical Therapy Science, US National Library of Medicine, National Institutes of Health.The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension, European Journal of Applied Physiology, US National Library of Medicine, National Institutes of Health.Check out our editorial policy for further details.

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Jump rope benefits