If you’re trying to work out at home with minimal equipment, you might have heard of the benefits of jumping rope. Even though the jumping rope is a great exercise, it still requires buying a jump rope – if you can jump with a rope, can’t you jump without one for the same exercise benefits? So which exercise is better for you?
Overall, jumping rope is better, providing a more effective workout than just jumping. Jumping rope increases coordination and gives your entire body a workout. Unless you are doing specialized exercise jumps, you’re better off using a jump rope in intervals than just jumping.
In this article, I’m going to discuss the differences between jumping rope and jumping for exercises. I’ll talk about which workout burns more calories and is more effective and how you can jump for training more efficiently. I’ll also discuss the different types of jumping for exercise and their various benefits.
Is Jumping Rope Better Than Just Jumping?
While jumping and jumping rope might seem like the same exercise, they are different in terms of how they work different parts of the body. Both are cardio exercises that increase strength, but jumping rope is better because is a complete exercise. There are several similarities and differences between the two activities.
How Is Jumping Rope Similar to Regular Jumping
Jumping rope and regular jumping for exercise are similar because they are both great ways to get your heart rate up and burn calories without much equipment. Here are some of the main similarities between jumping rope and jumping without a rope:
Help you stay in shape
Use your body weight for resistance
Improve your coordination
Increase your strength
Work your entire body
The Differences Between Jumping Rope and Regular Jumping
Despite their similarities, jumping rope and regular jumping are not equal and give different results, especially when it comes to weight loss and muscle building. For example, jumping rope is more consistent but doesn’t have the variety that jumping can entail.
Here are some of the most significant differences between the two exercises:
Jumping rope works more muscles in your body.
Jumping rope gives you a better overall workout.
Jumping burns more calories.
Jumping rope is a lower impact sport.
Jumping rope helps you maintain a specific height and speed.
Jumping without a rope can be a more varied workout.
Jumping without a rope needs less equipment.
Jumping without a rope can be more inconsistent.
Jumping without a rope doesn’t use your upper body.
Which Burns More Calories – Jumping Rope or Just Jumping?
Jumping rope burns more calories than regular jumping. That’s because when you use your arms in tandem with your legs while jumping rope, you burn more calories. While jumping jacks burn about eight calories a minute, jumping rope burns ten to twelve calories per minute.
Even though jumping jacks use your arms, they don’t have precisely the same repetition speed as jumping rope. The coordination required to pull the rope around your head and jump over it when it’s under your feet causes your muscles to work harder. Your body will burn calories more and increase strength.
Is Jumping Without a Rope Still Effective?
Jumping without a rope is still effective, but generally, it is not as useful as jumping with a rope. That’s because jumping without a rope is inherently less consistent and burns fewer calories, leading to less fat burned and muscle built. Just jumping is also less effective at improving your coordination because you’re not using a jump rope to keep your reps regular.
However, if you find yourself without a rope, there are ways to create a workout regimen that strengthens your entire body. Instead of just jumping up and down or even doing jumping jacks, you can add squats and even pushups to your jumps. With these additions, jumping becomes a much more powerful exercise.
Different Types of Exercise Jumping
If you decide to jump without a rope, you will only increase your exercise through repetition and high-intensity jumps. There are several types of jumping for exercise. Depending on what your needs and space are, you can adjust these to your needs. Here are the most effective jumping exercises:
How to Incorporate Jumping Into Exercise
There are two very effective ways of incorporating jumping into an exercise regimen: through repetitions or timed intervals.
Whether you do repetitions or intervals, you can increase your energy and strength by gradually bringing the numbers up. Jumping rope is generally timed in intervals. It’s also vital to rest between sets; this lets your muscles gain strength and absorb the energy.
For some of the slower jumping exercises, you can build up stamina by setting a certain number of repetitions and sticking to it. Once you set the number of repetitions per set, you can set a time to rest between sets. You can do several sets of repetitions to increase your total muscle growth.
The more common way to incorporate jumping into your exercise routine is by setting a timer and doing the different jumps in intervals. Generally, you can do thirty to forty-five seconds of a specific exercise and then fifteen seconds of rest. You must vary your workouts to work your body thoroughly.
How to Jump Rope Correctly
Jumping rope seems simple enough, but there are techniques to make it more effective as an exercise and better for your body, like using the right jump rope, using the right rope height while jumping, and landing safely.
One of the main issues with jumping rope is that it can have a high impact if you don’t do it correctly. If you follow these tips, jumping rope can be the best part of your exercise routine.
Buy the Right Jump Rope
Your exercise routine isn’t the playground anymore–using whatever jump rope is left over in your garage won’t be the most effective. I recommend this Weighted Jump Rope on Amazon.com – the weight gives you a better workout with more resistance. If your jump rope is too long, you can wrap some of the excess rope around the handle while jumping.
When rope jumping, you don’t want the rope hitting the ground every time around–it will decrease your momentum and throw off your rhythm. However, if it’s too high, you won’t be able to jump over it consistently. Start with the rope about a quarter of an inch off the ground and practice until you can jump it consistently and well.
To reduce injury and impact on your joints, you have to land correctly. Otherwise, your knees and hips will get injured and wear out more quickly. To jump and land correctly, keep your knees slightly bent and always land on the balls of your feet. Never jump flat-footed or land on your heels, and you’ll be able to jump for much longer.
To build your strength, you’ll need to increase both repetitions and intervals gradually. Start with simple techniques and smaller numbers, with rest in between. Your platform is also vital–the best surfaces for jumping rope are flat and clean, like garage floor cement. Practice on various surfaces to see which works best for you.
Jump Rope Techniques
Mastering several different jump rope techniques can enhance your performance, such as alternating feet or the boxer swing. However, it’s vital to start with the most simple form: the single bounce. If you aren’t sure you have the coordination to master this yet, you can start with one leg at a time and increase from there.
Here are some of the standard jump rope techniques:
Although jumping is not as practical as jumping rope, you can increase your exercise regimen with specific jumping exercises. If you add burpees, squat jumps, and high knees, you’ll be able to get the same benefits as jumping rope. Either way, this exercise will increase your strength and cardiovascular endurance without little to no equipment.