The Amazing Benefits of Jumping Rope - The Simple Way to Get Fit!
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In this post I'm discussing one of the simplest and easiest ways to get into better shape: skipping AKA jump rope.
This isn't something I'm particularly good at, btw! But I've recently started skipping more and I've been loving it.
See, skipping is one of the most convenient and efficient ways to burn calories, get the blood pumping, and boost your energy. You can do little ten minute stints of skipping wherever you are and that's going to add up, fast!
But the great thing is that skipping does much more than just burning calories.
Skipping can also: improve your sense of rhythm and timing, increase your ankle stiffness, train the brain, keep you lighter on your feet, and increase bone density. What really makes this so valuable, is that this is a way to get some jumping into your routine.
Jumping is what I would consider a "fundamental human movement." We don't have much reason to jump outside of sports, anymore, so why not get yourself a jump rope?
What do you guys think? Do you skip?
And just how bad is my skipping??
Appreciate the shout out brother!!! Do the thing!!
Not at all, man! Absolutely love your vids! 💪🏻💪🏻
Huge fans of both of your videos here!!! Hoping to be a part of them one day❤️❤️❤️
2 of my fav YT chans in there, thx to guys like you ; guys like me can really start the engine XD
I saw you guys some years ago (I think you guys go by Zen dudes way back) love you guys but, I wasn't able to subscribe then... I'm not missing this chance now that I found you guys again!
Correction! I was subscribed, but with my old account :D
Adam is the only person I've ever seen that always looks like he's constantly on the verge of smiling. Always looks so happy and passionate about what he's taking about.
its a big part of what makes him so nice to listen to
It may just be sunny outside
@@Uberdubee no, he's in England. It's overcast.
@@Uberdubee he's in England. It takes a truly happy Englishman to smile in the face of average English weather
@@afaceinthestreet I love overcast. I'm burning here in the tropical summer.
I thought the thumbnail said 'sleeping - the simple way to get fit' - you have no idea how excited I was for a second there
Skipping Rope is legit one of my favs! Its SOO much fun & the calf burn is amazing. Love to do it & play with the new tricks to learn tho I prefer softer surfaces when doin the jumps haha & Double Unders always get me Hyped. Great Vid man!
Did the great Gama use that to strenghten his bones?
I feel it in my quads 💀
@@_uchiha 💀
Not only that, but it's one of the best calf building exercises in all of calf building exercises. Also Jax, how's the weighted ab routine coming along?
Calves are always in pain when I jogg 3 miles + workout and jump rope by the beach for 2 hours or so and jog back home...calf killer it is hah...love my buddylee with cable rope, fast one;D I am still rubbish with double unders tho...
Skipping is amazing. At the start of the pandemic I was 240 lbs and decided to get in shape. Jumping rope was the perfect cardio since I couldn't go anywhere. Started with just ten minutes and then went a little longer, and a little longer until I was doing an hour a day, 5 days a week and after 8 months I had lost 69 lbs. I'm doing more calisthenics and resistance/weight training now but still try to incorporate skipping as much as possible
u prob got hella bounce
holy shit dude good stuff
That’s amazing! Keep at it my guy!
That’s excellent. But with age it can be a knee punisher.
Good stuff dude. You're probably going to have an insane vertical soon
Jumping rope has really helped improve my running and it definitely burns a lot of calories. I found counting the bounces rather than the rope rotations helps me skip longer as it stops me overthinking the timing of the rope. Great video as always
I am a runner and recently bought a rope. What you said about counting the jumps is good advice. Thanks for sharing.
A few years ago me and my work mates were doing a 10 press ups, 10 squats on the hour challenge. It doesn’t sound a lot but the hours soon fly by and next thing you know you’ve done 80-100 (depending on shift length) I definitely noticed a difference in my body and I think I’ll start it again.
Been skipping for over a decade. If I can offer some advice, don’t jump when skipping. Bounce. You should only be an inch or two above the ground when the rope passes under your feet. Also avoid skipping on concrete.
Why avoid concrete?
@@Rivers9679 high impact on your joints probably
@@Rivers9679 You'll go through lots of ropes as well. The middle will chaff snd snap.
@@Rivers9679 it ruins the skipping rope quickly and because of joint issues
At the boxing in my youth, the coach made you do push-ups everytime you caught your feet...... You got good at skipping quickly and nailed the push ups as well. Still do, training people 1min on the ropes, 10 push-ups, for 10 mins, it fairly mounts up!
always happy to see a new video of yours in my feed. keep up the good work
For those on the fence : skipping is very joint friendly and helps you get your shins in shape to switch to a front foot strike when running (and end your back pain and joints aches). enjoy!
I got hooked on skipping from muay thai. At the start I'd gas out or get a leg cramp after a few minutes but now i can go for 10+ minutes. I haven't pushed it further because it takes away from other exercises. There's also flow rope (also known as rmt), which is like a cross between skipping rope and poi spinning. Funnily enough, i picked it up out of spite after seeing an ad for a 70 euro rope.
Ha! I'm literally starting to jumprope with my crossrope set. Nice to now have a video covering the subject from a legend like you!
Good timing on this vid - I just decided to get into jumping rope a few weeks ago and ive been loving it!
Ty boss, your uploads keep me motivated and your old stuff got me going 3 montha ago
@TheBioneer Consistently making fantastic fitness content, and you're just a wholesome man. Definitely my favorite GO-TO fitness channel.
Finally! I've been waiting for this one!
I’ve been doing skipping for a year now and I’m loving every bit of it I included it into my regular exercise routine
I really appreciate how you told and showed us your skipping mistakes, and that you didn’t just edit them out. I just recently got into skipping and when I’m in the gym and I mess up I feel like the entire gym is looking at me judging. So thank you for showing me the fitness is a JOURNEY and that everything doesn’t have to be perfect.
Nah mate trust me they’re looking cos their jealous of your skipping moves! Keep at it my man
OMG this is so funny! I've just started researching jump ropes. Trying to de ide between weighted or speed ropes. Great timing thanks Adam 😊
Good call. I don't even bother with the tricks. Just straight skipping is a hit all by itself. Thanks for another informative and inspiring vid Bioneer 👊👊👊. 😎
I used to skip every time before weight training as a means to warm up and get the blood flowing, I haven't done this in months now, and now due to this video I think I will bring it back into my warm up routine. Thanks for the insightful information about what many consider an activity for children lol
hey, i hope you remember me you motivated me to make a youtube video in your q&a video. I just wanted to let you know that im almost done and super happy i did it.
I do remember! Awesome work :-D Can't wait to see it! 🔥🔥
Got into jumping rope from Muay Thai. It's such a great workout.
I got into skipping during lockdown and now it's my favourite way of keeping fit. The Jump Rope Dudes is a great channel and I bought myself a couple Crossrope sets after a while because of them, and I've never felt fitter. Rush Athletics is another great channel I'd recommend if you want to include skipping into your fitness.
Hey Adam, I heard something similar to what you said about bone density. In college my tutor told me about a study done on elderly people where they had them hop to improve bone density and stop osteoporosis. It worked for them.
very nice
Yet another great video Adam, thank you 👍✅👍
This channel is stupidly good. Another brilliant video. One of the few fitness channels that's informative and enjoyable at the same time.
I love Adam, honestly the best content out there
Great video straight to the point. Was skipping for 3 months just to lose some fat. It's perfect
Adam, thanks! New to channel. Like the style of your teaching, how you mix mental awareness & physical aspects. Greetings from Deep S. Texas.
Your search for practical workout staples is super useful.
Also skipping is one of the best ways to ramp up, if you're out of shape and want to go running. The landing mechanics look a whole lot like mid-foot strike while running, but the steps are usually very small and you're absorbing the impact with both feet rather than one
I start my workouts with 45sec of high pace skipping and soon im doing a fight camp so maybe i should start with 1min 30secx5days adding 30sec every week and intensity till i move to 5min skipping at max pace 🤔
Just working on my ankle mobility and this was the most engaging way to do it! It’s a little rough on my shins though.
Would you be interested in making a video going more in detail into the benefits of 'farmer's strength"? You've mentioned it multiple times, and would be interesting to learn more about it. What chopping, splitting and stacking firewood does to your body, digging holes, handling livestock and other physical work tasks. Loving the videos, they are giving me the motivation I need to finally start working out!
Thanks for the info Adam 👍
Yep, JRD’s are awesome! They’re the ones that got me into skipping. Love the Crossropes too, on the pricey side but IMHO well worth it. Do the thing
literally was thinking about starting to jump rope again since i stopped for the winter and the same day I was going to start you post this video haha Auspicious
I started skipping rope couple times a week about 3 months ago and i already feel that my ankle is a lot stronger. Ive felt that it helps with my squats as well that my ankle is stronger. 2 weeks ago i switched to barefoot shoes as well and id like to think that it really helps with the transition to barefoot running as well. So many benefits out of skipping rope and its really fun way to do cardio as well! Good content!
one of the best channels on youtube idc idc love this content
Just wanted to say, I've been on a seemingly endless journey of finding the 'perfect' fitness plan, and I must compliment you on your SuperFunctional Training 2.0 program. It has everything I have been looking for, and I firmly believe that your commitment to 'day long fitness' and tearing down that expectation that fitness should be just that 1 hour in a gym daily, has been immensely helpful.
I bought it too. Super good. Trying to figure what I can do since I've got lingering injuries I've gotta deal with first
@@cozy1717 see a physio! :)
@@cozy1717 honestly if you can, it really helps to have someone do the mental effort of keeping you accountable, and guiding your rehab. I overtrained 3 years ago now, and ruined my upper body, saw a physio, and am getting back into actually doing the stuff again, from what feels like a much safer, and more body aware technique. There’s no shame in getting some professional advice, about injuries, it can save a lot of time and hurt, if you’re ina. Position to do so Best of luck in recovering!
I like using a super heavy rope, its the fear of smashing my toes that keeps me going
Dude I just invested in a good jump rope, your timing is unreal 🤣
Jumping rope can be a great exercise and personally used to be rather good at it. However gained some weight, got older and did not train with jump rope for several years. Then tried again and was able to do it still relatively effectively. The biggest difference was that after a day or two my joints started to ache. Knees but mainly back of the foot got really bad. Lesson, take it easy when you start, don't over do it and let your body to adjust.
drink a lot of collagen and take calcium and good fats - this will help with joints
Fire as always
It's very rare to find alternative fitness content that is also backed by science and reason. One of the best channels out there.
Roman Gladiator training video, SPARTACUS! Do it, Adam! You rock.
thank you for uploading
About 6 years ago I bought a skipping rope for £5 and started skipping regularly in the house. Single best fitness decision I have ever made in my life. I still do it to this day.
Works against Ram Lord? I hope so...
I saw this and had a pit in my stomach as to how much I miss this. I haven’t jumped rope in forever, I fell off a roof I was working on a couple years ago. Broke my ankle as well as a few more bones-and it healed loose. Like it clunks when I walk. I really liked jumping rope, made myself a battle rope like you have as well as using chains and speed rope and normal. Think I’ll give this a go and see how it feels.
I don't know how much that applies to your situation, but knees over toes guy (Ben Patrick) has a good video on healing your ancle, he managed to get really bulletproof joints that were fucked for years from injury. maybe it improves yours as well
Respect from Greece 👊
Skipping rope is so underrated. I'm glad to see it being promoted here and through Jump Rope Dudes. I bought a set of ropes from Crossrope last month and I feel great! The workout challenges are amazing
Jump in lava mia chicano?
Been skipping rope. It's helped me increase my cardio.
I'll hit 2-3K single unders usually 5-6 days per week. It's my favorite form of cardio. You get the same calorie burn and vo2 max that you would fron running sprints. But it's way lower impact and much easier to recover from. It's the one hybrid I've found to offer high intensity benefits while being low intensity on the body and CNS.
I was running two hours a day but i moved to a place with less ideal running options. Now I’m running just one hour a day, but I’m also jumping rope for an hour a day as well. So I’m still getting the two hours of exercise a day that I like, but it’s now half running half skipping, rather than 100% skipping. I’m really hoping the skipping will improve my running. I’ve already noticed that my runs have become significantly faster; I’m doing 7 miles in 60 minutes, whereas I used to do 7 miles in 70 minutes. I can’t tell if it’s reduced load from halving my running, or if the jumping rope is boosting my speed. It’s probably both, but mostly reduced running mileage.
Keep it up Adam, this is ace
I'm going to swap a treadmill run today for a jump rope session thanks to this. My skipping rope has sat unloved on the shelf for far too long. Cheers!
Love this video! I am advanced skipper, have been using my buddylee or doperopes(check online) ones for new years now and have to say I dont go workout without having one or in my bag lol. My knee pains that I used to have from years of playing football and other injuries they just disapeared. Im much more agile and stamina is good. I use rope in between pull ups or push/handstand sets as a form of relaxing or resting and its great. Yeah its not easy in the begining and takes month to learn basics and tricks and to relax muscles body instead of being tense, but its so worth it. Sad to see jump ropes are so underrated. At the gym where I used to workout I was the only one to skip. All other ppl on treadmills walking some jogging with phones in hand...same outdoors by the beach in the only one to skip but when people see what I can do and how fast they are all mesmerized and its funny lol I myself prefer one with longer handles and cable rope or 2+mm thicker if plasticy which help in windy conditions. All the best Bioneer you are cool. Greetings from Edinburgh :)
Also a big fan of Dope Ropes
Your form has improved a lot.
Oh and the key to good looking side swings is "keeping it in the pocket", meaning keeping hands low and close to your belt line or belly button line, whatever allows you to keep constant rotation and good combat posture. and curling your wrist as if you were reaching across your body to your opposite pocket. Keep the knees loose and if you are swinging on one side, use the outside of your opposite side foot to stabilize yourself. I just unlocked side swing like a few days ago.
had to start skipping rope when i began boxing(at 34 years...), it was murder on my legs at first. Now i really appreciate it as a simple fast workout to get my blood pumping whenever i feel lethargic.
Great video. I love, appreciate, and trust your content very much. I wonder of your perspective on our circadian rhythm and the potential benefits of blue light blocking glasses?
Another fantastic jump rope youtuber is Rush Athletics. Rushie is a good teacher and also has the some of the cleanest form with a rope that you'll see.
training keep going = orld man Young Manor lady. Healthy&strong Heart👏🏻
Thanks Adam.
You're awesome, sir.
Love the way how you say Proudly sponsored by Squarespace !
I do incorporate skipping in my training. I have been off and on for the last 4-5 years. It’s great stuff.., probably gonna skip for a bit during tomorrows training
I can only go about 20 skips in a row before I mess up, but I just start over each time I mess up so thanks for including that you mess up too.. And if I get a good thing going, I usually try and turn my body 360 degrees as I jump rope. I like that it's a full body workout, it challenges my mind unlike the treadmill, and I sweat, which tells me I'm raising my heart rate significantly. I find that my knee issues have decreased since I started doing it again.
lesssgooooo finally adam givin real props to jump ropes. mannn i felt so dumb to train calisthenics and endin it with a cooldown jump rope like intense. damn thank you adam.
Informative And Usefull
Love all your videos, especially the Batman stuff. I would love a Batman training video for older guys. Sort of a Dark Knight returns workout.
Another banger as usual
I've just bought a new rope, and here a video of the Bioneer about skipping 😅 what more could I want ? 😂
Push Ups, pull ups, lunges, squats, and rope will go a long way
I skip to warm-up for my gym session. On some days you dont feel it, it takes longer for you to be 'connected'. You probably need some more dynamic warm up and more sets to fire up the CNS. It's a great feedback loop as well.
Just started and my rhythm sucks, so I fuck up a lot. Can only get 1 minute straight at best. This video came out at the perfect time to motivate me to continue!
Best thing about the Bioneer is that I have never walked away from a video without thinking "damn this looks fun I should do that more" 😄
Great content!
Skipping is great. I do 2-3 double-under workouts a week: 12 sets of 30 Double Unders with 30s rest between sets.
I love jumping rope for cardio.
Complexity is overrated, intensity wayyyy underrated! You have the best channel in the KZhead fitness world. Thanks a lot for all this content.
Appreciate the slow mo 😅 I’m a jumper for life!
Love to see a video on cycling....
Really interesting, very engaging…Thanks, Steve, Bristol, U.K. 🙏🙂👍
Perfect timing. I got a big exam, but after that, I'm gonna turbo up my jump ropes with this video, because the one which I have is waay too light, and I haven't jumped rope with a proper rope for my body yet :l
Thanks BROTHER
Started skipping after watching Jump Rope Dudes...mixed it in with push-ups, squats, lunges...then I found out about the Iron Wolf, WOW!! Intro Burpees. Now I run off road once a week (10km) on-road (twice a week 14km) and I mix in medicine ball squats and kettle bell with high rep burpees (500 plus) . On my off days I work out with dumbbells and a bench(thanks to Alpha Destiny!!) and once a week swim 3kms. That's my routine. Covers almost everything. Lately after watching FitnessFAQs I've started incorporating pull-ups.
Bought a $4 jump rope and I've lost around 15 lbs. From 360 down to 340, been skipping as a part of my daily routine for over 30 days now.
I am so bad at skipping, every time I've tried boxing I can't get past the skipping workouts. It's not even endurance, I just keep tripping! I want to get better because I know it's an amazing workout.
It‘s important to adjust the rope to the proper length. Had that happen at first at boxing too and improved a lot the next time after doing some research. I‘d recommend the rope to be a bit above the hip when standing on it with both feet
Check out the jump rope dudes channel on form - very informative
Just fail harder at home. Do it at home. Trust the process.
Sparring with Neo looked cool too
Great stuff mate! You make some excellent points. Been following your work for some time and I’m proper chuffed that you’ve come into my domain and got some skipping going haha Great admirer of your work; it’s a hope of mine that one day we might meet and have a skip session at some point - who knows . Anyway looking forward to seeing what you’ve got coming next, always an the lookout for your uploads 🔥 Cheers, -Glen
You’re a great skipper as well btw. Very underrated. Love your tutorials
@@nza1804 thanks a lot Bob! Taken a little hiatus for now, but will be coming back with some sick uploads again soon 😎 Hope you’ve been well. Cheers, - Glen
Good coincidence, I did skipping few days ago because I found rope in the Karate dojo, gotta do it more often
What a nice guy, putting the sponsor segment at the end of the video.
You should do a video on grounding sheets and there benefits like anti-inflamitory
Crossrope has made skipping a really enjoyable practice for me. Very high quality equipment
Adam, or anyone in the comments… anyone ever experienced headaches during jump rope. I’m doing it on a jump mat - always done it intermittently since boxing clubs. Feel I have form but experienced headaches few times lately doing this exercise. No headaches in other aspects of Jump rope dudes is a great channel.
Yes, I get this too. I started skipping a couple of weeks ago but shortly after starting I get a light headache. It's not severe and it passes quickly after I stop so Ive still been skipping to see if it improves but so far I still get them.
Tricks are just for showing off. You skip great man. Love your videos.
Your videos are awesome!
"Then there's always Beat Saber." Haha! I was wondering how long it would take before I'd hear you mention VR! Since you're into computer games, brain training...and all the other stuff you're into. I started my day today with 2 rounds of Hot Squat (haven't yet made it past 3), a fight in Thrill of the Fight, and a few songs in Audio Trip on cardio mode, before doing my daily Gymnastic Bodies routine. VR is a dream come true for me...finally I can play games with my whole body, and to be able to practice a bit of archery, marksmanship, swordsmanship, and boxing whenever I feel like it, all in the same day even. And I love rhythm action games...it's like dance, while practicing reflexes and hand-eye coordination at the same time. Can't wait to get my first omnidirectional treadmill.