Springdauer: Wie lange, für welche Ergebnisse?

Jump Duration: How Long, For What Results?

You want to enrich your workout routine with jumping rope? This is a good idea, because with the jump rope sport you not only burn a lot of calories, but can also improve your strength and endurance. But how long should a jumping unit last and what about breaks? We will tell you today how you get the best out of the jump rope workout with good time management.


Spring Duration: Your Fitness Level Matters


The fitness jump rope is becoming increasingly popular, because it is an excellent training tool to challenge the body properly in a short time. However, how quickly each individual reaches their limits is quite different. As with other sports, it is important to consider your fitness level when designing your training plan. Are you physically fit and exercise regularly? Then you can be more ambitious with a jump rope. If you are untrained and want to use jumping rope as a chance to achieve a body change, for example, to lose weight or build muscle, you should take it slower. Of course, your fitness goals also play a role - for big changes, you basically need to train more intensively. The good news is that with a skipping rope you cannot only train in a very varied way, but also determine every day how short or long your body should work. From the first jump you address a large part of your muscles and actively burn calories.


You Want To Lose Weight? Your Jump Duration


Burning fat with jumping rope is an excellent idea. Hardly any workout addresses your entire body structure as jumping rope does. This is also reflected in the calorie balance. Let's first take a look at a comparison (jumping rope vs. jogging). If you jog for 30 minutes, about 350 calories will melt in your body. Not bad, but with a skipping rope it is even easier: Here you burn 500 calories. This effect is achieved because that your heart rate increases when you jump. This automatically boosts your bodies metabolism and burning fat at the same time. How many calories you burn exactly depends on how intense you design your workout to be and what your initial weight is.

But how long do you have to train to lose weight with the jump rope?

  • Beginner: 5-10 minutes (per training session)
  • Advanced: 30 minutes (per training session)

Our tip: Whether you want to lose weight, build muscle or work on your endurance - check your fitness level regularly. This is very simple, by jumping a few minutes longer, increasing the intensity of your exercises or taking less breaks. With this additional knowledge, you can make your training plan more ambitious piece by piece.




You Want To Build Muscle? Your Jumping Duration


It is particularly fascinating how many muscles you can address with a jump rope. The leg muscles and also the muscles in your abdomen or upper body are challenged with every jump. There is no universal answer as to when you feel the muscles getting stronger. However, many of our customers report that they notice significant differences after 4-8 weeks. The key advantage of jump rope exercise over many other sports is that you work a variety of muscles with just one exercise. Your complete muscle core, which extends from the shoulders to the feet, must work for you when jumping rope.


But how long do you have to jump to train your muscles?

  • Beginner: 5-10 minutes (per training session)
  • Advanced: 30 minutes (per training session)

Our tip: With breaks you give your body the necessary recovery, especially in the beginning. As a beginner, you can pause after each minute of jumping one minute. If you have been jumping for several weeks, you can increase the break-free jumping time to two minutes. Fully trained jumpers fill the breaks with additional movement exercises such as push-ups or crunches.


You Want To Increase Your Endurance? Your Jumping Duration


As repeated studies have shown, exercise is good for the cardiovascular system. Researchers at the University of Oxford, for example, selected 90,211 participants for their study, who were between 40 and 69 years old. Over an average of five years, the scientists monitored the health of the test subjects. In the end, the risk of cardiovascular disease was lowest for those who were very active. Very active in this context meant an average of 50 minutes of high-intensity activity per week.[1] Ready for another study? Here, researchers compared the conditioning power that can be achieved with jogging and jumping rope. The result: 10 minutes of jumping rope affected fitness just as positively as 30 minutes of jogging.[2]

But how long should your jumping duration be to improve your endurance?

  • Beginner: 5 minutes (per training session)
  • Advanced: 10 minutes (per training session)

Good to know!

As already mentioned, the Oxford study provides evidence that 50 minutes of activity is recommended for a healthy cardiovascular system. At the same time, another study shows that a 10-minute workout is very promising for increasing endurance. These study results support the recommendation we give to our customers. Experienced athletes are advised to train up to five times a week. At 10 minutes we come exactly to the recommended duration of 50 minutes weekly.

Buy Jump Rope: Cardio jump rope, Hiit jump rope and Co.


When you deal with the jump rope sport, you quickly come across many different products. To make your HIIT workout exercises and other training components as successful as possible, you should pay attention to quality. At EverJump, we've reinvented the jump rope with innovation and features to help you in your fitness routine. Our ropes are weighted to target even more muscle groups. For dynamics and safety, our sophisticated handles are equipped with a professional ball bearing. The Evergrip surface, located on the handles, is durable and provides a good grip even when your hands work up a good sweat during your workout. Our rope jumping innovation is topped off with the Everclip system, which allows you to switch between different ropes with just one click. We have developed different ropes that support you individually with your fitness goals. Check out our EverJump Shop to find out which jump rope suits you best.



[1] Accelerometer-measured physical activity and the incidence of cardiovascular disease: evidence from the UK Biobank cohort study (plos.org)

[2] Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men: Research Quarterly. American Association for Health, Physical Education and Recreation: Vol 39, No 2 (tandfonline.com)