Jump Rope Workouts: Big Fitness Benefits From a Simple Tool

A jump rope costs little, fits in a bag, and delivers one of the most efficient cardio workouts available. Just 10-15 minutes of skipping can rival a much longer run for calorie burn.

The benefits

• Burns high calories in minimal time
• Improves coordination and footwork
• Builds calf and lower-leg strength
• Boosts cardiovascular fitness
• Portable — train anywhere

Start with intervals

If you're new, begin with 30 seconds of skipping and 30 seconds of rest, repeated for 10 rounds. As your conditioning improves, extend the work periods and reduce rest.

Tips for success

Keep your jumps low (just an inch off the floor), turn the rope with your wrists (not your arms), and stay on the balls of your feet. Choose a rope that reaches your armpits when you stand on the middle.

The takeaway

The humble jump rope is a portable cardio powerhouse. Start with intervals, keep your jumps small, and you'll build impressive conditioning in minutes a day.