Jump roping has been known to tone the gastrocnemius, quadriceps, glutes, hamstrings, forearms, abdominals and deltoids, as claimed by Prevention. In addition to having a muscle toning effect, jump roping can also improve agility, hand-to-eye coordination and overall balance, build strong bones and strengthen joints. Studies have shown that a 30-minute jump rope session can help a 140-pound woman burn approximately 318 calories, making it one of the best weight loss exercises available.
Due to the intensity of the exercise, jump roping can elevate one's heart rate. Beginners will often need to take a several minute break when first starting off. Most experts recommend that beginners try jump roping for at least 5 to 15 minutes each time, and to attempt jump roping at least three to four times in a week. Those who are experienced have been known to be able to jump rope for at least 20 to 40 minutes.
Jumping in the same technique can easily become boring. For a fun workout, most experts recommend learning different jumping techniques and styles, and switching these techniques often to keep the exercise fun. When jump roping, make sure to choose a lightweight rope and to wear proper footwear and apparel.