Jump Rope With Weighted Vest: Amazing Benefits [2024]

A weighted vest is a heavy vest that contains weights and it is very valuable fitness equipment that can be used for a variety of reasons. It is used in exercises for improving strength and weight loss. Doing jump rope with weighted vest is a great way of supercharging many exercises.

Walking with a weighted vest has a lot of benefits to your body. Think how a jump rope with weighted vest can benefit you.

It combines the benefits of jump rope and a weighted vest into one single exercise. That means that you will be doing a combo of exercises that will improve your body faster than doing jump rope a lot.

Weighted vests have evolved a lot in the past few years, giving you various weight levels and styles, so you can do a variety of weight training.

They can weigh from ½ pounds to 30 pounds. Adding extra body weight has a marvelous number of benefits and weighted vests are of one the easiest ways to do so.

Let’s look at the benefits of jump rope with a weighted vest;

Benefits Of Jump Rope With Weighted Vest

Weight loss

Jump Rope with Weighted Vest

According to Livestrong, You can build muscles while burning calories and fats by wearing a weighted vest during workouts. Weighted vests are more helpful for burning calories during cardio workouts. You can use them during workouts to increase your workouts’ intensity and burn more calories faster, especially when incorporating jump rope with weighted vest.

Jump rope is one of the best exercises having a very high calorie-burning rate. If you add a weighted vest to your jump rope workout, you will get a combination of the two best calorie-burning equipment.

Let’s say you were burning 15 calories per minute in jump rope, now you will burn more than 18 calories per minute. But you have to keep the intensity of your jumping rope the same as without a weighted vest.

Jump Better

FitStream suggests that adding a weighted vest to your jump rope training improves your vertical jump. If you jump rope with weights, it can certainly increase your strength.

According to Vertical Jumping, it is thanks to additional weight around your torso. When you wear a weighted vest, your body is dodged into assuming that it weighs more and adapts to that weight accordingly. After you take the vest off, your body still acts like having the same weight, which results in a higher and faster jump.

Calves (Calf Muscles)

It is proven that jump rope promotes the growth of muscles all around your body. However, the most responsive area of your body to it is calf muscles. Skipping plus weight vest is the best way to build calves.

DarkIronFitness suggests jumping rope for building calf muscles. According to them, “If you can light on your feet and try to strike the ground at the ball of your foot, it changes dynamics completely”.

Jump Rope With Weighted Vest

However, calf raises are also an effective way to build your calf muscles.  According to Livestrong, calf raises and skipping both strengthen your soleus and gastrocnemius muscles.

Both these exercises are safe movements although you can consider jumping rope as a lightweight and high-frequency exercise while calf raises are lower frequent workout.

Therefore, adding a weighted vest into your skipping routine here and there is a great way of adding variations to your exercise.

Bone Density

High impact activities such as jogging and running improve your bone density but these exercises need your body to adapt to the added stress by building bone mass for support.

On the other hand, jump rope is an effective and efficient way to increase your bone density without requiring your body to adapt to any type of added stress. Because skipping has a low impact on your legs which does not insert out of control stress on your legs.

Bones respond according to the force inserted on them, using a weighted vest is a great idea to improve bone density. Your bones adapt to the extra weight, weighted vest put on it.

Hence combining high-impact exercises like jump rope and weighted vest outstandingly builds and maintains your bone density.

Core Strength

Jumping rope is a dynamic and effective exercise that uniquely contributes to the development of core strength. The nature of the activity, involving rhythmic jumps and sustained coordination, engages the core muscles to stabilize the body throughout the entire movement. As you lift your feet off the ground with each jump, the abdominal muscles, lower back, and pelvis work in unison to maintain balance and control. This constant engagement not only enhances the endurance of the core muscles but also promotes their overall strength.

The rotational aspect of jumping rope, especially when incorporating tricks or crossovers, intensifies the activation of the obliques — the muscles on the sides of the abdomen. This rotational force requires the core to resist twisting, fostering stability and fortifying the entire midsection.

Additionally, jump rope with weighted vest, as discussed in the article, adds an extra dimension to core engagement. The added resistance prompts the core muscles to work harder to control the body’s movement against the force of gravity. This not only amplifies the calorie-burning benefits but also intensifies the core workout, contributing to enhanced strength and endurance.

Beyond the direct muscular engagement, jumping rope promotes a strong mind-muscle connection, encouraging conscious activation of the core to optimize performance. As individuals progress in their jump rope routines, they often find improved posture, better balance, and increased awareness of their core muscles’ role in overall body control.

In essence, incorporating jumping rope into a fitness routine, especially with the added challenge of a weighted vest, offers a dynamic and engaging way to build and maintain core strength. It not only adds variety to workouts but also delivers comprehensive benefits for individuals seeking a functional and resilient core.

Coordination, Balance & Agility

Jump rope is an incredible way to improve your balance and adding a weighted vest is even a more effective way to improve your stability. Athlete commonly trains with skipping for this purpose.

Interestingly, it has been well documented that weighted vest training improves your balance and agility. According to a study, “The effect of gait training with additional weight on balance and gait in stroke patients”. It says that the weighted vest has proved to be critical in the improvements of stroke recovery patients.

Those patients who trained regularly for six weeks with weighted vests showed improved coordination and balance as compared to those patients who did not train with weighted vests.  

Both jump rope and weighted vests have an outstanding ability to improve your balance. Using the combination of jump rope with a weighted vest is a very powerful way to boost your agility.

Jump Rope With Weighted Vest

Jump Rope with Weighted Vest

Cardiovascular Benefits

Exercises, like running and jumping rope also known as cardio exercises, are excellent for making your heart and cardiovascular system healthy. But these are not the only workouts that improve your heart health.

You may have noticed that lifting weights also increases your heart rate significantly which causes shortness of breath. In response to that increased heartbeat, energy is needed, and your body overdrives the cardiovascular system. That strengthens your lungs and heart and increases the ability to consume oxygen more efficiently.

The cardiovascular system has to go into overdrive as a result of the additional resistance, strengthening of the lungs, and an athlete’s VO2 Max (a measure of the body’s ability to consume oxygen) and their lactate threshold (the intensity of exercise to which lactate begins to accumulate in the blood).

This is exactly what happened in a study published in the European Journal of Applied Physiology and Occupational Physiology. A group of endurance athletes was separated into experimental (wearing the weighted vest) and control groups to investigate the effects of additional load training on energy metabolism during exercise. The study found that “Those experimental subjects who used the additional load during each training session had a lower lactate threshold of 2 mmol, improved running time to exhaustion, improved vertical speed when climbing stairs, and increased VO2 during the submaximal stroke after the additional load period. “

Now adding a weighted vest with the jump rope can improve your cardiovascular system drastically by combining the benefits of both the equipment into one workout.

Variation Tool

Jump rope with weighted vest emerges as a game-changing variation tool, introducing a unique challenge to elevate cardiovascular workouts and enhance overall fitness. Traditional jump rope workouts are renowned for their effectiveness in burning calories and improving agility, but incorporating jump rope with weighted vest takes these benefits to new heights.

The added resistance from the weighted vest intensifies the demands on the cardiovascular system, requiring more effort and energy expenditure with each jump. This elevated intensity not only amplifies calorie burning but also engages the muscles more intensely, fostering strength and endurance development. The weighted vest, when combined with jump rope routines, transforms a familiar exercise into a dynamic, full-body workout.

Moreover, the weighted vest contributes significantly to core engagement during jump rope sessions. As individuals lift off the ground with each jump, the additional load challenges the core muscles to stabilize the body, promoting not only cardiovascular fitness but also enhancing core strength and stability.

Variation is key in preventing workout plateaus, and the weighted vest offers precisely that in the realm of jump rope exercises. By starting jump rope with weighted vest, individuals can break through monotony, stimulate continuous adaptation, and achieve a well-rounded fitness profile that encompasses cardiovascular health, muscular strength, and core stability. This dynamic combination not only adds variety to workouts but also maximizes the efficiency of each jump, creating a comprehensive and engaging fitness experience.

How Much Weight for Weighted Vest?

This is important. In the case of wanting to vary your routine, 3 to 5 pounds may be enough to give you that extra element of difficulty you’ve been looking for. But keep in mind that even 3 to 5 pounds can make a big change in jumping rope and your body may not be used to it, especially if it’s your first time wearing a vest. If you decide to use more weight, your footsteps will be much heavier during your run, which can put additional strain on your knees and joints.


Jump rope with weighted vest is a perfect and incredible way to combine the benefits of both equipment. This combination can improve your agility, balance, coordination, and cardiovascular system drastically.

You can make an amazing weight and fat loss with this combination. As jump roping is a great calorie-burning exercise, adding a weighted vest can increase its calorie-burning ability more and also help in muscle building.  

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