According to the Centers for Disease Control (CDC), you need to do moderate-intensity aerobic activity for at least 150 minutes (2 hours and 30 minutes) every week to maintain good health (1). But when you’re time-poor it’s hard to commit to regular lengthy workouts. You might be surprised to learn, then, that just five minutes of jump rope can give you a serious workout. In fact, a 2013 study published in the Journal of Strength and Conditioning Research found that 10 minutes of continuous jump rope is as effective for building cardio endurance as 30 minutes of running at a moderate pace (3). When you do the math, that means jumping rope for just five minutes is the equivalent of running for 15 minutes – not too shabby! In this article, we’ll look at the benefits of jumping rope for just five minutes and offer some tips on how to make the most of your time.
Is 5 Minutes Of Jump Rope Good?
The short answer is yes – five minutes of jumping rope can be beneficial for your overall health and fitness. However, the long answer is a little more complicated.
Here’s the thing: if you’re new to exercise or you haven’t worked out in a while, five minutes of jumping rope probably is great for many reasons. Your body is more likely to be conditioned, so even a small amount of exercise can have a positive impact.
If you’re already reasonably fit, though, five minutes of jump rope might not be enough to give you an effective workout. It really depends on your fitness level and how hard you’re willing to push yourself.
That said, there are some benefits to be had from jumping rope for just five minutes – even if you’re already reasonably fit. Read on to learn more.
Benefits Of Jumping Rope For 5 Minutes
Carving out 5 minutes for a quick jump rope session can offer some serious benefits, including:
1. It Will Improve Your Cardiovascular Endurance
Cardiovascular endurance is your body’s ability to keep supplying oxygen to your muscles during extended periods of activity. It’s important for overall health and fitness, and it can be improved with regular exercise.
Jumping rope is an excellent way to improve cardiovascular endurance because it gets your heart rate up and keeps it there (4). It increases your VO2 Max (the amount of oxygen your body can use during exercise), which in turn helps your heart and lungs work more efficiently.
2. It Can Lower Your Risk of Heart Disease
Jumping rope for just five minutes can have a significant impact on your heart health. A study published in the American Journal of Cardiology found that 10 minutes of jumping rope was as effective as 30 minutes of running at reducing risk factors for heart disease (3).
In the study, participants who jumped rope had lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol, after 10 minutes compared with those who ran. They also had lower blood pressure and heart rate. All of these are risk factors for heart disease, which means that jumping rope can help reduce your risk of developing the condition.
3. It May Help You Lose Weight
Jump rope burns more calories than any steady-state cardio (rowing, jogging, cycling, and swimming) making it an excellent addition to any weight loss plan (4).
In one study, obese women who did three, 10-minute bouts of jumping rope per week for 12 weeks not only shed weight but also improved their metabolic health. The women had a significant decrease in body fat, triglycerides, and LDL cholesterol, and an increase in HDL cholesterol.
That said, 5 minutes of jumping rope probably won’t burn enough calories to lead to significant weight loss on its own unless you do other things to help you create a larger calorie deficit. Reducing your portions, eating healthier foods, and skipping rope for more than 5 minutes at a time can all help you lose weight.
Building more muscle is also key to weight loss. Muscle tissue burns more calories than fat tissue, even when you’re at rest. The more muscle you have, the more calories you’ll burn all day long. Strength training at least 2-3 times a week in addition to jumping rope can help you build muscle and lose weight (5).
4. It’s A Full-Body Workout
Another great thing about jump rope is that it works your whole body. Not only does it get your heart rate up, but it also tones your arms, legs, and core muscles. And because it’s a weight-bearing exercise, it also helps strengthen your bones (4) .
5. It’s Low-Impact
Jumping rope is considered a low-impact exercise, which means it’s easy on your joints. That’s good news if you have joint problems or are recovering from an injury. Compared to running, which is associated with overuse injuries, jumping rope is a much safer way to get your cardio workout.
6. It Strengthens Bone Density
Bone density is an important factor in overall bone health, and jumping rope can help improve it. The Korean Society of Bone and Mineral Research recommends jumping rope as a way to increase bone density in the hips and spine (2).
Jump rope is also helpful for preventing osteoporosis, a condition that causes bones to become weak and brittle (6). A study published in 2017 found that girls aged 11 to 14 who jumped rope had greater bone density than those who didn’t exercise.
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7. Improves Balance And Coordination
Jump rope is a great way to improve your balance and coordination. Because you have to keep your body upright while swinging the rope, you’re constantly making small adjustments to keep yourself stable (4).
This helps improve your proprioception (the ability to sense where your body is in space) and can help prevent injuries.
8. It’s Portable
One of the best things about jumping rope is that it’s portable. You can take it with you anywhere you go, and you don’t need any special equipment or a gym membership to do it. All you need is a rope, and you can jump anywhere – in your yard, at the park, or even in your living room.
9. It’s Inexpensive
Another great thing about jumping rope is that it’s relatively inexpensive. You can buy a good quality jump rope for less than $20, and it will last you for years. Compare that to the cost of a gym membership or other workout equipment, and it’s a bargain.
10. It’s Fun!
Last but not least, jumping rope is just plain fun. It’s a great way to get your heart rate up and get a good workout, but it’s also a great way to relieve stress and boost your mood. And because it’s so portable, you can do it anywhere, anytime.
What Happens If I Jump Rope Everyday?
If you’re thinking about adding jumping rope to your workout routine, you might be wondering how often you should do it. The good news is that you can jump rope every day if you want to. In fact, jumping rope every day is a great way to improve your cardiovascular health and lose weight.
However, you risk injury if you:
- Don’t wear supportive shoes: Wearing shoes that are designed for jumping rope can help protect your feet and ankles from injury.
- Jump on a hard surface: Jumping on a hard surface like concrete can put stress on your joints and increase your risk of injury. It’s best to jump on a soft surface like grass or a gym mat.
- Use a rope that’s too long or short: Using a rope that’s the wrong length can make jumping rope difficult and increase your risk of injury. Make sure the rope is long enough to reach from the ground to your armpits when you stand on the center of the rope.
- Don’t rest: Rest days are important for your body to recover from exercise. Jumping rope every day without taking a rest can lead to overtraining and injury. Have at least 1 day per week where you don’t jump rope, and make sure to listen to your body. If you’re feeling pain or fatigue, take a few days off.
How Many Calories Does Jumping Rope Burn?
A general estimate is that you’ll burn about 10-16 calories per minute when jumping rope. The actual number of calories you burn while jumping rope will depend on your:
- Weight: Heavier people tend to burn more calories than lighter people.
- Intensity: The quicker you jump, the more calories you’ll burn.
- Time: The longer you jump, the more calories you’ll burn.
How To Get Started Jumping Rope For 5 Minutes Daily
You’ll get the most benefits of jumping rope if you do it for more than 5 minutes at a time. But if you’re just starting out, you can gradually work your way up to longer sessions.
Here’s how to get started:
- Choose the right rope: You’ll want a rope that’s the right length and weight for you. A good rule of thumb is to stand on the middle of the rope and hold the handles up to your armpits. If the rope is too long, you can adjust it by tying a knot in the rope near the handles.
- Find a good spot: Choose a spot that’s flat and has a soft surface, like grass or a gym mat. Avoid jumping on hard surfaces like concrete, which can put stress on your joints.
- Start slow: If you’re new to jumping rope, start with 1-2 minutes of jumping at a time. You can gradually work your way up to longer sessions as you get more comfortable.
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- Warm up first: Be sure to warm up for at least 5 minutes before jumping rope. Stretch your muscles and get your heart rate up with some light cardio.
- Start with a basic jump: Beginners should start with a basic two-foot jump, which means jumping with both feet at the same time. As you become more skilled, you can try other types of jumps, such as the single-leg jump or the double-under (jumping with the rope passing under your feet twice between each jump).
- Use your arms: Your arms should be bent at a 90-degree angle, with your hands close to your waist. As you jump, use your wrists to rotate the rope forward.
- Keep your jumps steady: Try to jump at a consistent pace, and avoid jerky or bouncing movements. A good way to practice this is to count out loud as you jump, saying “one, two” with each revolution of the rope.
- Cool down afterwards: Towards the end of your session, slow down your pace for the last minute or so to give your heart and muscles a chance to recover. You can also cool down with some light stretching or walking. This will help reduce muscle soreness and improve flexibility.
Is skipping 5 minutes good enough?The answer is yes! Just 5 minutes of jumping rope every day can have benefits for your health. It’s a great way to get your heart rate up, burn calories, and tone your muscles. And because it’s low-impact, it’s easy on your joints. So if you’re looking for a quick and effective workout, grab a jump rope and get going.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Physical Activity for Different Groups (2021, cdc.gov)
- Position Statement: Exercise Guidelines to Increase Peak Bone Mass in Adolescents (2019, synapse.koreamed.org)
- Rope Jumping The biomechanics, techniques of and application to athletic conditioning (1986, journals.lww.com)
- Skipping Rope as Sports Training is Recognized by Everyone(n.d., brsa.org.uk)
- Strength training: Get stronger, leaner, healthier (2021, mayoclinic.org)
- [The effects of jumping exercise on bones] (2017, nih.gov)