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A Guide To Using Jump Exercises In Your Workout Routine

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: May 9, 2022

Incorporating jump exercises into your fitness routine is a great way to strengthen your muscles from head to toe and get an excellent cardio workout in the process.

Some people erroneously believe that jump workouts are only for “elite athletes” who need to work on their vertical jumping power or increase their reactions in split-second situations. The truth is, jump workouts can be done by anyone and are an excellent way to work muscles that your regular workout routine might not hit at a high intensity.

When you jump and get your heart pumping, you’ll be improving your body’s oxygen capacity, helping your sense of balance, and also stimulating your metabolism.
In this guide, we’re going to walk through everything there is to know about using jump exercises in your workout routine, as well as explore the best jump exercises you can do to achieve maximum results. Ready to dive in? Let’s get started!

Jump Exercises
Box Jump Exercises
Jumping Rope
Jump Rope vs Running Cardio
Jumping Rope vs. Running

Jump Exercises

To begin your jump exercise journey, we’re going to walk through three very simple jump exercises that you’ve likely heard of or seen being done in the past. This includes jumping jacks, weighted box jumps, and single-leg hops.

Jumping Jacks

Jumping jacks are one of the most simple jump exercises you can do, but the effect they have on your body can stack up quickly over time. When you do jumping jacks, you’re improving your heart health through cardio and increasing your muscle power at the same time.

To do a jumping jack, start by standing with both of your feet together and holding your arms down by your side. Jump up, spread your legs apart, and raise your arms up above your head. Land on the ground with your arms raised up and your legs spread apart. As a final step, jump up again and return your arms and legs to their original starting position.

By repeating this motion for 10 to 20 repetitions, you can really start seeing the benefits of this simple jump exercise.
As an added bonus, consider adding weight by wearing a weighted vest or holding some dumbbells in order to increase the intensity of your jumping jack workout.

Weighted Box Jumps

The only thing you need to do weighted box jump is, as you might’ve guessed, a box or solid surface to jump up onto. Weighted box jumps are an excellent way to strengthen your muscles and work on developing “explosive jumping strength.”

To do a weighted box jump, begin by holding a weight such as a medicine ball or weighted vest. Stand approximately two feet away from the box, and then jump onto the box with both feet. Jump back off the box onto the ground, and repeat this from 6 to 12 repetitions for maximum effect.

Single-Leg Hops

Single-leg hops might seem like an incredibly simple exercise, but it’s one that helps you work on your balance and muscle power. When you hop on one leg, you’re also strengthening your glutes and hamstrings.

To perform a single leg hop, stand with your feet together and hold a weight such as a medicine ball in front of you at the same height as your chest. Slightly bend your knee, and jump up on one leg. Alternate legs and repeat until you’ve completed your set of repetitions.
We recommend starting with 8 repetitions per set when you’re first getting acquainted with single-leg hops.

Jumping jacks are one of the most simple jump exercises you can do, but the effect they have on your body can stack up quickly over time. When you do jumping jacks, you’re improving your heart health through cardio and increasing your muscle power at the same time.

Box Jump Exercises

Box jumps exercises are great for building “explosive muscle power” and helping strengthen your lower-body muscles overall.
These are very simple exercises that can be performed either at the gym or at home and require just one piece of equipment – a box or a solid surface that you can jump up to.

There are a number of ways you can incorporate weights into your box jump exercises in order to increase your intensity, such as wearing a west that’s weighted or holding a medicine ball as you jump. Be careful not to increase the weight too drastically, or you might lose your balance on a jump up onto the box.

Jumping Rope

When it comes to jumping exercises, one of the most underappreciated pieces of workout gear is a jump rope. Too many people associate jumping rope with a childish activity that was something they did as a child, but that couldn’t be further from the truth.

Jump rope exercises help you strengthen your heart through cardio, work a wide range of muscles in your body, and help you develop strength and agility simultaneously.
If you’re going to be diving into jump rope exercises, we recommend that you look up video instructions or seek guidance on proper form first, and also ponder searching for the best shoes for jump rope, as they can make a difference when it comes to ground impact. When you jump rope correctly, you’ll be less likely to injure yourself and enjoy the exercise more.

Jump Rope vs Running Cardio

If you have to make the choice between jumping rope or running for your cardio workout, which would you choose? Each exercise has its pros and cons, and we’re going to explore them in greater detail in the sections below.female runner

Upper Body Cardio Exercises

Using your jump rope as a part of your upper body workout is a great idea overall, as it builds muscle strength and incorporates a heart-pumping workout all in one.
Here are several exercises you can alternate with jump roping in order to build upper body strength and get your heart rate up.

Triceps Extensions, Push-Ups, and Renegade Rows

Triceps extensions require you to have a dumbbell and are very simple to do. Start by taking one single dumbbell and holding it above your head with your arms extended upward. Slowly lower the dumbbell behind your head, and lift it back up again.

Push-ups are one of the simplest upper body exercises and can be done by placing your hands flat on the floor, moving lower by bending your arms, and then moving back up.
Renegade rows are great for working your upper body. Get in a push-up position, and instead of having your hands on the ground, have them on a pair of dumbbells. Lift one hand up at a time and move the dumbbell up to your body. Repeat on both sides.

Alternate With Jump Roping

Alternate between triceps extensions, push-ups, and renegade rows and throw in a jump-roping set after those upper body strength workouts. Doing this will allow you to get an upper-body workout combined with the cardio of jumping rope.

Jumping Rope vs Running

Running is an excellent aerobic exercise that helps your body strengthen your heart and improve lung function. When you run, you build up cardiovascular endurance and also build lower-body muscle if you run with proper form.

Similarly, jumping rope is a great exercise for anyone who wants to improve their heart health, increase lung function, and burn calories at the same time. One of the biggest benefits of jump rope exercises is that you can perform them all at one location in a relative standstill fashion. With running, you’ll either have to go outside, go to the gym, or find a nearby treadmill.

How Long Should a Jump Rope Be?

If you’re sizing a jump rope to your height, make sure that the rope is approximately three feet taller than you. You can do this by holding the jump rope above your head, and it should touch the ground with your hand fully extended upward.

If you already know your height, adding three feet will give you an excellent jump rope length approximation.

Best Jump Ropes for a Better Workout

The best jump rope is the simplest jump rope, which is why we recommend going with something like the Amazon Basics Jump Rope instead of trying to find one made of a fancy material.jump rope

If comfort is your ideal goal, however, you might choose a jump rope with better grip such as the DEGOL Skipping Rope.
Finding the right jump rope for you is a matter of personal preference, and everyone will have a different requirement.


What are the benefits of jumping for exercise?

Incorporating jumping into your exercise routine is a great way to increase your body’s oxygen capacity, improve your sense of balance, stimulate your metabolism, and strengthen your heart. Jumping exercises can also help improve bone density and burn a significant amount of calories in the process.

How do jumping jacks help your body?

Jumping jacks help your body by working and strengthening all of the major muscle groups that reside in your lower body. This includes your quads, hips, glutes, hamstrings, shins, and calves. If you’re looking for a great calorie-burning workout that simultaneously works your lower body, incorporating jumping exercises into your routine is a great way to go.

Are 10 minutes of jump rope enough?

Yes, 10 minutes of jump roping is generally enough to get a good cardio workout. When you jump rope at approximately 120 revolutions per minute (RPM), 10 minutes of this is similar to running a mile in 8-minutes. Jump roping at high RPMs is an excellent high-intensity workout that can help you burn calories and build strength.

Does jump rope burn belly fat?

Yes, if you incorporate daily jump roping exercises into your workout routine, you can begin to see fat-burning effects and weight loss results over time. Generally, the best way to burn fat is to ensure that you have a calorie deficit throughout the day – this means burning more calories than you eat.

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