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More Endurance By Jumping Rope: Here's How

Why Does Jumping Rope Increase Endurance?


Endurance means that you are able to maintain an athletic performance for a long time. After the workout, you also recover quicker. You like jogging, for example? Then it is not difficult for you to run several kilometers. After jogging you are not completely exhausted, but just a little out of breath. Popular endurance sports such as swimming, walking, rowing or aerobics will help you achieve more stamina. They all have a high health value. The problem is that you are often dependent on training equipment or stable weather conditions. For some endurance sports you even need a trainer or a certain training environment, like swimming. But in your stressful everyday life you want to stay flexible and diversify your training? Then jumping rope is exactly the right sport for you. Strictly speaking, jumping rope is a strength-endurance sport. Finally, you have to build up strength here and hold it over a longer time - a perfect fitness training for your body.


Thrilling study: as effective as 30 minutes of jogging


With a cardio jump rope you burn calories, address many muscle groups and improve your coordination. Additionally your endurance benefits from a regular workout with the jump rope. But what can you expect from jumping rope? Does the activity really improve your endurance? Studies give reason to believe that jumping rope is a very effective training tool. For example, in one study, researchers were able to prove that 10 minutes of jumping rope contributes to cardiovascular efficiency just as well as 30 minutes of jogging.[1] So jumping rope can increase your cardiovascular endurance and emerges as the clear winner in the jump rope vs. jogging battle. By activating the same muscle groups on a regular basis, they too will become more enduring and less fatigued over time. How quickly you better build up your fitness depends on how intensively you train and what your starting level is. Our customers report that after a few weeks of rope skipping training they already feel noticeably more endurance.


HIIT Workout Exercises - The King Class


Do you know the term HIIT? It stands for High Intensity Interval Training. This is a particularly intense form of interval training, which is especially popular with endurance athletes. Even if you're already in good shape, you can tease out a little more endurance with a HIIT workout. In a Norwegian study, researchers found that intense physical activity, such as that achieved during a HIIT workout, had a greater effect than a constant-intensity workout like jogging.[2] So with a HIIT jump rope, you can work specifically on your fitness. A HIIT training session lasts about 10-30 minutes. It is important, in this training, to perform short intense exercises, which are followed by exercises with a lower intensity. In practice, the whole thing looks like this with a skipping rope for adults:

  • 1 minute jumping rope
  • 1 minute reclining seats
  • 1 minute jumping rope
  • 1 Minute Crunches
  • 1 minute jumping rope
  • 1 Minute Dips
  • 1 minute jumping rope
  • 1 Minute Squates
  • 1 minute jumping rope
  • 1 minute reclining seats


Good to know!

As a beginner you should increase your workout intensity slowly. Design your interval training at the beginning with sufficient breaks. A 10x1 minute jumping should be followed by a 1 minute break. Once you have improved your strength and endurance, you can increase the jumping time and thus shorten the breaks. In the next step, you can make your workout more versatile with the above exercises.




Special Exercises: Challenge Your Body


A varied workout will help you to get more endurance in the future. We gladly hand you a few special exercises with which you can spice up your training plan.

  1. Jump in alternation (left/right) and that at a decent pace.
  2. Go into a reciprocal lunge when you hit the ground after jumping.
  3. Create two or three turns of rope per jump - a real challenge.
  4. Make a cross cut while jumping.


Our tip: If you wear a fitness tracker while jumping rope, you can monitor your parameters directly afterwards or during the training. On the subject of endurance training, the heart rate is crucial. The optimal heart rate for endurance training is between 60 and 85% of your maximum heart rate. To determine your maximum heart rate, you can use the following formula: 220-lifetime = maximum heart rate.[3]


Buy Jump Rope: More Endurance with EverJump


We at EverJump put the skipping rope in the spotlight as a versatile training tool. To get the most out of your workout routine, we offer a variety of weighted jumping ropes and special sets. Many of our customers rely on our Shape Set - a real all-rounder, because the set contains six different ropes. Many already know that burning fat with jump rope is comparatively easy with the right equipment. But with our set you cannot only melt calories, but also train your endurance. This is possible with the light ropes, which you can also get separately from us. With the heavy jump ropes in our Shape Set you can support your muscle building. We at EverJump know from our own experience how much potential there is in the sport of skipping ropes. We would like to pass this experience on to you. In our app we provide you with optimal training plans for your jump rope workout.


[1] 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 (

[2] High Intensity Interval Training for Maximizing Health Outcomes - ScienceDirect

[3] Endurance Sports and Heart Rate | SpringerLink