The truth is, we should have never left jump ropes on the playground. Weighted jump ropes, in particular, are a great tool for combining strength training and cardio fitness, allowing you to get a balanced workout quickly and efficiently. Plus, it can be really fun!
Meet the Experts: Nico Gonzalez, N.C.P.T., a personal trainer and Balanced Body educator; and Megan Hely, C.P.T., a personal trainer and owner at Hustle N Muscles.
In essence, weighted jump ropes are like the “grown up” version of the rope you skipped in years past. And once you get the general jump technique back under your belt (it’s like riding a bike!), you will be amazed by the ways in which it can challenge you and amplify your training. According to experts, the gear can even help with weight loss. Below, trainers share more about weighted jump rope benefits, including a few simple workouts you can follow.
What is a weighted jump rope?
A weighted jump rope is like the one you used in elementary school gym class, but elevated—in weight and design. “The weighted jump rope has come a long way,” says Nico Gonzalez, N.C.P.T., a personal trainer and Balanced Body educator. “They used to be exclusively leather with wooden handles. Modern jump ropes range from having variable PVC thickness, adjustable lengths and weight. The handles can also have heavier weight to add resistance.”
They generally weigh between 0.5 and 5 lbs, adds Megan Hely, C.P.T., a personal trainer and owner at Hustle N Muscles.
What are the benefits of using a weighted jump rope?
“The benefits of a weighted jump rope are that it can improve your endurance and coordination, while also engaging the muscles in your entire body,” says Hely.
There is also the cardio benefit of the traditional jump rope, adds Gonzalez, which is amplified by the weight and adds a muscular toning component. “Although I wouldn’t call it a full strength training session, the added resistance does fire the upper body muscles more,” says Gonzalez. The result is more calories burned, Hely adds.
“With this little extra weight you start to build muscular endurance in a very introductory way,” Gonzalez concludes.
Is a weighted jump rope better than a regular jump rope?
“One isn’t better than the other,” says Gonzalez. “They each bring unique components to your health and wellness.”
However, a weighted jump rope can be better for strength conditioning, upper body engagement, grip strength, and weight loss than a regular jump rope, whereas a regular jump rope can be better for speed, agility, and minimal stress on the upper body, explain Gonzalez and Hely.
Does using a weighted jump rope help with weight loss?
A weighted jump rope can help with weight loss because it can help you burn more calories than other methods of cardio. Of course, that is only the case if you’re also prioritizing a balanced diet that is in calorie deficit, as well, Gonzalez adds.
“Higher resistance means greater energy demand which equals higher calorie burn,” says Gonzalez.
What are the potential risks of using a weighted jump rope?
Depending on your ability and skill level, there are some risks of using a weighted jump rope—one being that it can strain the knees, ankles, and feet, says Hely. “I would not recommend it for those who are new to working out, have a history of lower body injuries, or are over the age of 65,” she adds.
The upper body could also “tense up easily if not accustomed to the motion or added weight,” adds Gonzalez. “Practice good posture, specifically releasing your upper trapezius (neck, shoulder) muscles so they don’t shrug your shoulders,” he continues. “Find a breathing pattern that doesn’t cause you to clench your teeth which can cause unwanted stress.”
Lastly, there are concerns regarding wrist and elbow strain with improper form, Gonzalez adds. “Imagine you have a wrist cast where you can only move your wrist in small circular motions. Good wrist alignment will keep issues away,” he says. “Your elbows might not be happy if you use them in big ranges. Remember jump roping should be light movements from your joints.”
Weighted jump rope workout ideas
Firstly, don’t forget to warm up your entire body, Gonzalez says, which can help avoid some of the concerns listed above. “Specifically, warm up your ankles by moving them in all possible directions. Do slow heel lifts and slow exaggerated walking heel strikes,” he says. And make sure your surface of choice has at least a bit of give—or you’re jumping on a mat of some kind. He recommends avoiding cement floors. “Stretch your calves and quads, followed by a light warm up of squats and lateral lunges,” Hely adds.
Then, it’s time to jump. “Start with lighter weights (like 0.5 lbs) or none at all before adding resistance,” recommends Gonzalez. Begin with five to 10 minutes of jumping and build up to longer sessions and higher weights.
Here are a couple of simple but structured jump rope workouts from our experts.
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After stretching, use the weighted jump rope for 30 seconds.
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Walk it out or march in place for 30 seconds.
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Repeat for 10 to 12 rounds.
For more of a calorie burn, try this:
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After stretching, use the weighted jump rope as quickly as you can for 45 seconds.
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Slow jump or march in place for 15 seconds.
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