Would you like to enrich your training routine by jumping rope? That's a good idea, because jumping rope not only burns a lot of calories, but can also optimize your strength and endurance. But how long should a jumping session last and what about breaks? Today we'll tell you how to get the most out of your skipping rope workout with good time management.

 

Jumping time: your fitness level is crucial

 

The fitness skipping rope is becoming increasingly popular because it is an excellent training tool for challenging the body in a short space of time. However, how quickly each individual reaches their limits varies greatly. As with other sports, it is important that you take your fitness level into account when designing your training plan. Are you physically fit and do sport regularly? Then you can be more ambitious with a skipping rope for adults. If you are rather untrained and want to use skipping rope as an opportunity to achieve a body change, for example to lose weight or build muscle, you should take it slower. Of course, your fitness goals also play a role - for big changes you need to train more intensively. The good news is that with a skipping rope, you can not only train in a very varied way, but also decide each day how short or long you want your body to work. From the very first jump, you engage a large part of your muscles and actively burn calories.

 

Would you like to lose weight? Your jumping time

 

Burning fat with skipping rope is an excellent idea. Hardly any other workout addresses your entire body structure like jumping rope. This is also reflected in the calorie balance. Let's first look at a comparison (skipping rope vs. jogging). If you jog for 30 minutes, your body will burn around 350 calories. Not bad, but it's even better with a skipping rope: you burn a whole 500 calories in the same amount of time. This positive effect is achieved because your heart rate increases when you jump. This automatically boosts your metabolism and burns fat at the same time. Exactly how many calories you burn depends on the intensity of your training and your starting weight.

But how long do you have to train to lose weight with the skipping rope?

• Beginners: 5-10 minutes (per training session)
• Advanced: 30 minutes (per training session)

Our tip: Whether you want to lose weight, build muscle or work on your endurance - check your fitness level regularly. You can do this simply by jumping for a few minutes longer, increasing the intensity of your exercises or taking fewer breaks. With this additional knowledge, you can gradually make your training plan more ambitious.

 

 

Do you want to build muscle? Your jumping time

 

It is particularly fascinating how many muscles you can engage with a skipping rope. The gluteal muscles, the leg muscles and also the muscles in your stomach or upper body are challenged with every jump. There is no one-size-fits-all answer as to when you will feel your muscles getting stronger. However, many of our customers report that they notice significant differences after 4-8 weeks. The decisive advantage of skipping rope sports over many other sports is that you work a large number of muscles with just one exercise. Your entire muscle core, which stretches from your shoulders to your feet, has to work for you when jumping rope.

 

But how long do you have to jump to train your muscles?

• Beginners: 5-10 minutes (per training session)
• Advanced: 30 minutes (per training session)

 

Our tip: Take breaks to give your body the rest it needs, especially at the beginning. As a beginner, you can take a one-minute break after every minute of jumping. If you have been jumping for several weeks, you can increase the duration of your breaks to two minutes. Well-trained jumpers fill the breaks with additional movement exercises such as push-ups or crunches.

 

Want to increase your endurance? Your jumping time

 

Endurance sport is good for the cardiovascular system, as repeated studies have shown. Researchers at the University of Oxford, for example, selected 90,211 participants aged between 40 and 69 for their study. The scientists monitored the health of the test subjects over an average of five years. In the end, they found that the risk of cardiovascular disease was lowest for those who were very active. In this context, very active meant an average of 50 minutes of high-intensity activity per week.[1] Ready for another study? Here the researchers compared the fitness levels that can be achieved by jogging and jumping rope. The result: 10 minutes of jumping rope had the same positive effect on fitness as 30 minutes of jogging[2].

But how long should your jumping time be to gain stamina?

• Beginners: 5 minutes (per training session)
• Advanced: 10 minutes (per training session)

 

Good to know!

As already mentioned, the Oxford study provides evidence that 50 minutes of activity is recommended for a healthy cardiovascular system. At the same time, another study shows that a 10-minute workout is very promising for increasing endurance. These study results support the recommendation we give our customers. Experienced athletes are advised by us to train up to five times a week. At 10 minutes, we get exactly the recommended duration of 50 minutes per week.

 

Buy skipping rope: Cardio skipping rope, Hiit skipping rope and co.

 

When you get involved with skipping rope sports, you will quickly come across many different products. To ensure that your HIIT workout exercises and other training components are as successful as possible, you should pay attention to quality. At EverJump, we have reinvented the skipping rope - with lots of innovation and functions that support you in your everyday fitness routine. Our ropes are weighted to target even more muscle groups. Our ingenious handles, which are equipped with a professional ball bearing, ensure dynamism and safety. The Evergrip® surface on the handles is durable and offers a good grip, even if your hands get really sweaty during training. Our rope skipping innovation is rounded off by the Everclip® system, which allows you to switch between the different ropes with just one click. We have developed different ropes to support you individually with your fitness goals. Find out which skipping rope suits you best in our EverJump Shop.

 

 

[1] Accelerometer measured physical activity and the incidence of cardiovascular disease: Evidence from the UK Biobank cohort study (plos.org)

[2] Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men: Research Quarterly. American Association for Health, Physical Education and Recreation: Vol 39, No 2 (tandfonline.com)