Jump Rope For 10 Minutes A Day: Surprising Benefits And Impacts

Are you wondering how jump rope for 10 minutes a day can make your life better?

Here is the answer. Jump rope is a full-body workout that helps you too lose weight, burn calories, and lose fats faster than any other workout. It has a lot of more benefits to you which include its portability, and low risk of injuries.

If we start comparing one of its aspects of calorie burning. An average person who does 70 jumps per minute burns 15-20 calories in 1 minute. Now if we calculate it for 20 minutes, so 150-200 calories can be burned.

As most of us prefer running than jumping rope. So, let’s compare 10 minutes jumping rope with the running and find out the best in both.

10 Minutes Jump Rope VS 30 Minutes Running

jump rope for 10 minutes a day

Jump rope can burn 720 calories per hour which is the same as running with a 6-mile pace. In skipping rope, you can burn more than 720 calories but increasing its intensity and you can burn up to 1000 calories per hour. A boxer can do 300 RPM of jump rope.

There is a complete research on how 10 minutes jump rope can be equivalent to 30 minutes of running.

Jump Rope For 10 Minutes A Day

I did a complete search on it and found a study published in The Research Quarterly, a journal of the American Association for Health, Physical Education, and Research. It was a comparison of the effects of jump rope and jogging on the individual cardiovascular fitness level.

According to that study, John A.Baker at Arizona State University divided 92 male students into two groups. One group skipped rope for 10 minutes per day and the other group did jogging for 30 minutes per day.

After 6 weeks, both groups were administered the Harvard Step Test for measuring their cardiovascular fitness. And guess what? Both groups showed an equal level of improvement.

Baker concluded that 10 minutes of jumping rope is as much efficient as 30 minutes of jogging for overall fitness.

Now you can see jump rope is more time-efficient than jogging and running, so its a valuable component of any workout.

One other thing is that there is a high risk of injuries in running but skipping rope is an approximately risk-free workout. And the reason for that is in running you apply pressure on a single leg at a time while in skipping you apply a balanced pressure on both legs at a time, which divides the force on both legs and provides you an injury-free workout.

Fitness Research Center of ILLONIS University studied skipping rope 60 minutes a day 5 days a week for 10 weeks. According to that study, jumping rope can help lower pulse rate, blood pressure and increase oxygen consumption. 

The results were:
  • Better agility
  • Better flexibility
  • strong legs and knees
  • strong heart
  • Better jumping ability
  • faster running
  • Increased calf size

Try to add jump rope to your workout routine. Initially do it slow and when your coordination improves then increases your intensity too but gradually.

Before discussing it furthermore let’s discuss the benefits of jump rope.

Benefits Of Jump Rope For 10 Minutes A Day

jump rope for 10 minutes a day

Heart Health

Jumping rope is a good form of cardio. During skipping your heart rate increases which pumps oxygenated and deoxygenated blood more to your body thereby promotes your heart health


Jump Rope For 10 Minutes A Day

As we have already discussed that it has a very high-calorie burn rate than any other exercise and we will also study an experiment on it later in which we will compare jump rope with other forms of exercise. (NCBI)

Stamina And Motor Function

The main reason why most athletes and especially boxers practice jumping rope is that it is scientifically proven that adding skipping to your exercise helps in the improvement of coordination, endurance, balance, and strength. (NCBI)

Bone Density

Skipping rope regularly helps improve bone density. Osteoporosis and weak bones are causes of low bone density. Moderate skipping is safe for people who are suffering from osteopenia. (NCBI). So doing skipping for 10 minutes or more in a day can increase your bone density too.


Rope jumping is easy on joints that’s why it has a very low risk of injuries. But you should not do skipping right after a surgery or a critical injury unless the doctor permits you to do it.

Mental Health

Jumping rope stimulates the secretion of serotonin which is a ‘feel-good’ hormone. This helps in improving mental disorders like anxiety and depression and mood. Jumping rope can absolutely help you to improve your mental health.

Jump Rope For 10 Minutes A Day

Skin Health

During skipping, lots of sweat secretes which is great to your skin because it helps maintain skin hydration. It also helps in protecting skin from pollution, dust, and microbial growth.

It results in making your skin brighter time by time. So jump rope for 10 minutes a day can make your skin beautiful and healthy.

jump rope for 10 minutes a day

Weight Loss

Jump rope helps in calorie burning and fat loss which in turn results in your weight loss.

According to statistics of Jump Rope Institute founded by former Olympian Buddy Lee in 1996, “Research has shown jumping rope for a minimum of five minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following”:

  • 720 yards swimming
  • 30 minutes jogging
  • 30 minutes racquet and handball playing
  • 2 sets of tennis
  • 18 holes of golf

All these studies suggest that you can experience a significant benefit from this form of exercise by a small-time commitment and investment in equipment.

Jumping rope for 10 minutes a day can be equal to 60 minutes jogging, 60 minutes racquet and handball playing, 4 sets of tennis, and 36 holes of golf if done nonstop. You can also know about how many calories you will burn doing 500 jump ropes.

Let’s address another common question:

How Long Should I Jump Rope?

Start with a minute jump rope. Increase time and intensity gradually. Increase at least 2 minutes in a week. Reach 10 minutes of jump rope at max 5 weeks. After that increase your intensity only and try to do it with as high intensity as you can.

Jump rope for 10 minutes a day is more than enough for you. If you want to build muscle with it, add weight exercises with it also.

jump rope for 10 minutes a day


10 minutes of jump rope a day can make your life much better as it will make you healthier and stronger mentally and physically. You can burn 150-200 calories in 10 minutes of skipping per day with an average weight and intensity. If you can do jumping rope more than 10 minutes a day, you will lose more fats and burn more calories.

Here are 10 best jump ropes and sneakers to consider for your workout.

Leave a Comment