![]() ![]() Going from a weighted rope to a speed rope makes the latter feel much easier, and you should find that you can turn your rope far faster than before. In fact, 10-20 minutes of weighted rope training is probably all you need – even if you are an experienced rope jumper. Because of the extra effort required to spin a heavy rope, you won’t want or need to do lengthy workouts. Shorter workoutsĪ little weighted rope training goes a very long way. Switching from a regular to a weighted jump rope means you’ll burn more calories per minute and won’t need to spend as long working out. Time is precious, and there is no need to waste it on unproductive workouts. While you won’t be able to spin a weighted rope as fast, it will require much more effort, which means you can burn more calories per workout. However, it’s safe to say that using a heavy rope will increase your caloric expenditure significantly. The number of calories burned jumping rope depends on several factors, including your body weight, gender, and how fast you go. Because you can do it at home, you can jump rope whenever it’s convenient, and you won’t need to waste your valuable gym time doing cardio. Jumping rope is a great calorie burner and can help you get and stay lean. So, as well as beefing up your shoulders, jumping a weighted rope will also develop your forearms and grip. ![]() This trains your forearms in a unique way, as they have to work with a circular action. More muscular forearms and a better gripĪ spinning weighted rope creates a lot of torque in your wrists, and you’ll need to use your forearms to prevent the handles from being pulled out of your hands. Using a weighted jump rope will quickly leave your deltoids pumped and burning, and a couple of sets will make you feel like you’ve had a full-on shoulder workout. In fact, you’ll probably find that this is the muscle group you feel working the hardest. ![]() While jumping a weighted rope works all your major upper body muscles, it’s your deltoids or shoulders that end up doing most of the work. In addition, your legs also get a great workout, although you probably won’t experience much in the way of strength or muscle gains, even with a heavy rope.
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