9 Best Jump Rope Alternatives

Jumping rope is one of the most efficient calorie-burning exercises. Depending on how fast you skip, you can burn up to 20 calories per minute. That’s way more than spending the same amount of time on a treadmill or elliptical. 

The problem with jumping rope is that it can be quite a high-impact activity, especially if it’s done on a hard surface such as concrete. Jumping rope can be stressful on the lower body joints on any surface unless you know how to land softly on the balls of your feet. 

If you suffer from joint pain or are a senior, you should swap rope jumping for low-impact alternative exercises that offer similar benefits. To this effect, the nine jump rope alternatives listed below should be a part of your exercise arsenal.

Jump Rope Muscles Worked

While the major benefits of jumping rope are that it improves your cardiovascular fitness by strengthening your heart and lungs and burns calories for fat loss, this exercise also challenges other key muscles.

The main muscles worked when jumping rope are:

1. Calves

Every time you jump over the rope your calves, made up of the gastrocnemius and soleus, extend and contract. That adds up to hundreds of repetitions in every jump rope workout. To maximally work the calves, land on the balls of your feet and then bring your heels to the floor prior to the next jump. 

2. Quadriceps/ Glutes

Your quads and glutes are involved in every knee and hip extension while jumping rope. The repetitive movement will produce a significant burn in your quads, indicating that they are maximally engaged in the movement. 

To improve glute activation, work up to doing single-leg rope jumps, which require greater lower-body stability. 

3. Rhomboids / Deltoids

Your posterior chain will be engaged when you jump rope with good form. Keep your shoulders down and back and your scapula pulled in. In this position, your rhomboids and deltoid stabilizer muscles work hard to keep your body from toppling over while jumping. 

4. Forearms

Jumping rope will improve your grip strength. This will help in your gym workouts where you’ll be able to hang onto the deadlift and pull-up bar for longer. 

Jump Rope How To:

1. Begin by selecting the right jump rope length for you. To do this, stand on the center of the rope and raise the handles up to a full extension on your sides. The rope will be the right length if it reaches your armpits.
2. Step off the rope.
3. Stand with the rope held loosely behind you so that it is resting behind your heels.
4. Rotate your wrists to swing the rope overhead.
5. As the rope travels over your head, slightly bend your knees. As it comes down to shin level, jump off the floor to allow the rope to pass underneath. 
6. Land on the balls of your feet.
7. Repeat.

Benefits:

• Improves heart and lung strength
• Burns calories
• Strengthens lower body muscles

9 Effective Jump Rope Alternative Exercises

Given below are the nine best jump rope alternatives:

1. Burpee

The burpee is a dynamic bodyweight exercise that will challenge your cardiovascular system. To reduce joint impact, you can eliminate the jump. 

Steps:

1. Stand with feet shoulder-width apart and your hands by your sides.
2. Lower toward the floor, place your palms on the ground and kick your feet back so you are in a high plank position.
3. Perform a push-up.
4. Return to a standing position.

Benefits of the Burpee:

• Cardiovascular fitness
• Calorie burning

2. Mountain Climber

The mountain climber is a core-centric dynamic movement that will get your heart rate up and strengthen your midsection. In addition to working your core, mountain climbers activate the triceps, deltoids, quads, and hamstrings. 

Steps:

1. Get down on the floor and assume a high plank position with your feet shoulder-width apart and your hands under your shoulders.
2. Maintaining a tight core and neutral spine, bring your right knee up to the corresponding elbow.
3. Kick the right leg back and repeat with the left side.
4. Alternate back and forth for the desired reps.

Benefits of the Mountain Climber:

• Core strengthening
• Cardiovascular fitness

3. Elliptical Machine

While it might not burn as many calories as rope jumping, working out on an elliptical machine is low-impact. This is a closed-chain exercise where your feet stay on the feet platforms the whole time. It also allows you to move through a biomechanically enhanced elliptical movement pattern. 

Steps:

1. Stand on the elliptical machine foot platforms. 
2. Select a suitable program.
3. Grab the movable arms with a light grip.
4. Push forward with your right foot as you pull back with your left arm.
5. Continue this push-pull motion.

Benefits of the elliptical machine:

• Cardiovascular fitness
• Calorie burning
• Works upper and lower body muscles

4. Rowing Machine

A rowing machine will give you an excellent cardiovascular and muscular workout with almost no joint stress. Unlike most cardio options, which are lower body-focused, rowing works nearly every muscle in your body. 

Steps:

1. Sit on the rowing machine and set the foot straps so they are over the middle of your feet.
2. Grab the handle, keeping your chest up and back straight. 
3. Push away from the machine with your legs as you pull the handle toward your ribs. 
4. Extend your arms, lean forward, and bend your knees to return to the start position.

Benefits of the rowing machine:

• Cardiovascular fitness
• Muscular endurance
• Works upper and lower body muscles

5. Exercise Bike

Working out on an exercise bike is a closed-chain activity where your feet remain on the pedals throughout the exercise, making it a very joint-friendly movement. Cycling is a lower body-centric activity and won’t work the back, shoulders, or forearms as effectively as rope jumping. 

Steps:

1. Adjust the seat so that it is at your hip height. 
2. Sit on the bike and place your feet in the pedal straps.
3. Start pedaling.
4. When the bike monitor starts up, select your program, speed, and resistance options.

Benefits of the exercise bike:

• Cardiovascular fitness
• Quad and calf strengthening and development

6. Jumping Jack

The jumping jack is a classic old-school cardiovascular exercise that gets the heart racing as it improves mobility and flexibility. It can serve as an effective warm-up or finisher. 

Steps:

1. Stand with your feet together and arms at your sides.
2. Next, slightly bend your knee in a rapid movement, jump your feet out to your body’s sides, swing your arms out to either side and raise them above your head.
3. Jump your feet back together as you bring your arms back to your sides.

Benefits of the jumping jack:

• Cardiovascular fitness
• Balance and coordination

7. Skaters

The skater exercise simulates side-to-side skating movements. This exercise works the core muscles while also activating the quads, glutes, and hamstrings. It will also improve your agility, balance, and coordination. 

Steps:

1. Stand with your feet a little wider than shoulder width and arms at your sides.
2. Bend your knees slightly as you move your right leg behind the left and tap the toe to the floor. Simultaneously swing your arms to the left.
3. Jump sideways to the right, landing softly.
4. Repeat on the left.
5. Continue moving from side to side in a smooth, fluid manner.

Benefits of the skater exercise:

• Cardiovascular fitness
• Core and leg strength
• Agility and coordination

8. Swimming

Swimming makes for an excellent jump rope alternative due to its low-impact nature. It allows you to challenge your muscles with water resistance without any stress impact. This exercise engages every muscle in your body while boosting your cardiovascular fitness. 

The best swimming stroke for fitness benefits is the butterfly.

Steps:

1. Get into a pool and do a couple of warm-up laps using your favorite stroke.
2. Start by doing single lengths of the butterfly stroke.
3. Build up to doing sets of 2-3 lengths.
4. Rest for 60 seconds between sets.
5. Progress to completing 5-7 sets of 3 lengths of the butterfly stroke.

Benefits of swimming:

• Cardiovascular fitness
• A full-body workout

9. High Knee

The high knee is one of the most effective exercises to elevate your heart rate. It’s a popular warm-up exercise that is a suitable alternative to rope jumping.

Steps:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Begin jogging on the spot and place your hands and palms at waist level.
3. Bring your knees up to touch your palms.
4. Continue at high speed to complete recommended reps.

Benefits of high knees:

• Cardiovascular fitness

FAQs

Is jump rope good for losing belly fat?

The jump rope can help you lose belly fat. It is an effective calorie-burning exercise that will burn between 10-20 calories per minute, depending on your training intensity.  

What is the best jump rope for beginners?

A weighted rope is the best jump rope for beginners. It slows the rope movement, allowing you more time to coordinate your jumps. The weight also makes your muscles work slightly harder, making for a more effective workout. 

Are ten minutes of rope jumping the same as thirty minutes of jogging?

Yes, according to a 2013 study, ten minutes of jumping rope produces the same cardiovascular benefits as half an hour of jogging. The study divided 92 men into rope jumping and jogging groups. After six weeks, both groups were given the Harvard step test. There was no difference between the cardiovascular improvements in both groups. [1]

Wrapping Up

While jumping rope is a fantastic cardiovascular exercise, it can also place an undue amount of stress on your ankles, knees, and hip joints. If you have joint issues or are a senior, you should consider swapping rope jumps with a more joint-friendly exercise.

The nine jump rope alternatives we’ve covered in this article provide you with plenty of options. Experiment with each to find what works best for you. Perform them 3-4 times per week to achieve cardiovascular fitness and your fat-burning goals. 

References

1. John A. Baker (1968) 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, 39:2, 240-243, DOI: 10.1080/10671188.1968.10618043

   

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