Jumping rope is a highly effective conditioning exercise. It requires great stamina, endurance and strength---especially to jump fast and without stopping. According to RopeSport.com, "Many world leading experts, including coaches, trainers, strength and conditioning experts, competitive athletes and fitness professionals believe that minute for minute, jumping rope is one of the most beneficial exercises a person can participate in." With a simple jump rope, you can perform a variety of training exercises, burn up to 1,000 calories an hour and develop a strong cardiovascular system with toned, lean muscles throughout your body.
Upper Body
Because your arms are constantly working to move the jump rope, the upper body muscles are used extensively, including your deltoids (shoulders), back, forearms, biceps and triceps. If you use a heavier rope, your upper body will get more of a workout because it is like adding weight training to your jumping.
Core
Jumping rope requires balance, which draws on your core muscles each time you jump and land with the timing of the rope. Abdominal, lower back and hip muscles are all used as they help stabilize and coordinate your movement.
Lower Body
Because you are constantly on your toes and making vertical jumps, the calf muscles are used a great deal in jumping rope. It also uses the quadriceps (front of the thighs), hamstrings (back of thighs) and glutes (buttocks) for power and strength. Adding in different moves where you travel forward, backward or side-to-side as you jump, will also engage the smaller stabilizer muscles in your lower body.
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