Jumping rope is a fun way to work your heart and major muscles.

Jumping rope strengthens the heart, plus muscles like the quads, buttocks, chest and shoulders. And it burns calories—about 10 to 12 calories a minute at a moderate speed for a 150-pound person. The experts at the University of California, Berkeley, Wellness Letter offer these tips:

  • Find the right rope A weighted rope can help build strength. Check the length—it should reach just to your armpits—by stepping on the midpoint and pulling the handles up along your body.
  • Check your form Keep your elbows relaxed and close to your sides and your knees slightly bent. Pivot the wrists, not the arms, to turn the rope.
  • Set a goal Work up to two minutes of rapid jumping, then five. Take 30-second breaks for every 30 seconds of activity until you can jump continuously. Aim for 200 jumps per session.

From our sister publication REMEDY's Healthy Living, Fall 2013

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 15 Aug 2013

Last Modified: 09 Mar 2015