Why You Should Consider the 30 Day Jump Rope Challenge

 girl jumping rope

You probably remember jumping rope with your friends on the playground as a kid. It was a fun game; but you may not have known how good it was for your body. When you realize the benefits of this fun exercise, you'll see why you should consider doing a 30 day jump rope challenge.

Whether you're a beginner or a seasoned pro at jumping rope, you can set a 30 day jump rope challenge for yourself. There are several ways to approach this challenge, so you can customize your challenge to match your level of fitness and your schedule. Let's get started!


What Is the 30 Day Jump Rope Challenge?

In a nutshell, the 30 day jump rope challenge is a commitment to include jumping rope into your daily routine for a whole month. If you already have a workout routine, you can add jumping rope into it. If you don't have a routine, you can create a 30 day program that centers on jumping rope.

The idea is to commit to 30 days of including this low-impact, high-benefit exercise into your life.

What Do I Need to Get Started?

One of the great aspects of a jump rope routine is that you need very little equipment. All you need is a rope. Good shoes may be important, but some jump rope enthusiasts do their workout barefoot.

The most important piece of equipment is the jump rope. As kids, we didn't care much what kind of rope we used. As adults, we have options. It is important to buy a jump rope that won't tangle or kink on you. Find a rope with a steel or PVC cable. You'll want your rope to be durable so you can take your workout outdoors and perform your workout on a variety of surfaces.

The handles of the jump rope are also important. You want to find handles that swivel using a ball bearing mechanism to help you swing the rope. This is important for proper form. All the movement that swings the rope around should come from your wrists and not your shoulders. A swivel mechanism allows you to jump at quicker speeds as you increase your level of skill.

You'll want to make sure you're using a rope of the correct length, too. Exercise experts recommend that your rope be about 3 feet longer than you are tall. Another way to find the right fit is to put one foot on the center of the rope, holding it to the ground. When you pull the handles upward, the rope end of the handle should reach your armpit. Some jump ropes made for exercise and fitness are adjustable. That may be an appealing feature as well.

Expect to spend anywhere from $6 to $20 for a good fitness rope. Here are some examples: https://amzn.to/2RWcpFP

What Makes a Good Jump Rope Challenge?

If you remember jumping rope as a kid, you remember that all that jumping can get pretty tiring. In a good 30 day jump rope challenge, you'll be mixing periods of jumping rope with rest periods. You will also have periods where you will engage in other exercises.

You will jump a certain number of times, for example, and then rest for a few seconds before jumping again. You might jump for a set interval of time and do a different exercise before jumping again. Another variation would be standard, two-foot jumping for a minute or two, followed by one-foot jumps or knee-raising jumps for the next few minutes. A good jump rope routine should take between 10 and 30 minutes for maximum benefit.


Do You Need to Be in Shape to Participate in the 30 Day Jump Rope Challenge?

Absolutely not. You can customize your 30 day jump rope challenge any way you want.


If you're just starting out with jumping rope, maybe you can only jump a few times in a row. In your 30 day jump rope challenge, begin where you are. Challenge yourself to jump 10 jumps without stopping. Then give yourself 30 seconds to rest. Do as many sets like this as you can for 15 or 20 minutes. Set a goal to reach one solid minute of jumping by the end of your 30 days and slowly build up to that.


Intermediate jumpers can set time goals for themselves. For example, you can jump for two minutes and then switch to a 30 second rest. If you do not need a rest, you could do another exercise. Challenge yourself to longer periods of jumping and more challenging rest exercises.


The sky is the limit. Can you jump for 4 or 5 or even ten minutes straight? Change it up with high-knee, or butt-kicking jumps. Combine your favorite upper body exercise with your jumping breaks for a fantastic full-body work out.

All Levels

There are a few different ways of jumping rope that fit people of any fitness level. There is the standard two-foot jump where both feet come off the ground at the same time. Add variety with a more skipping-like jump that involves alternating feet. You can also concentrate on one foot at a time, holding the other foot off the ground in front of you as you jump on one leg.

As you gain skill and endurance, you will also want to experiment with jumping on alternate feet while raising your knees up high. Another way to enhance the workout is to jump on alternate feet while your lifted foot kicks up backward to the glutes.

Whatever level you are starting at, make sure you create a challenge that pushes you. Whatever you do, it should be at your fitness level so you stay engaged. Don't push yourself to a point where you resist continuing the challenge. Any amount of jumping is good for you, so create a combination that will feel great and bring you back day after day.

If you're looking for some pre-made challenges, a Google search will show you several things to try. You can create your own with some of your favorite exercises placed in between bouts of jumping. Make it as fun as you want.

Reasons the 30 Day Jump Rope Challenge Is Good for You

It takes a while to develop a new habit. Some experts say that a 30 day commitment is just about right to develop a positive fitness habit. The 30 day jump rope challenge is the perfect way to add the benefits of this powerful exercise to your daily routine.

Physical Benefits

Jumping rope is a whole-body exercise. Every part of your body is engaged in jumping, and you can add other targeted exercises during your jumping breaks.

Jumping rope is an efficient way to burn calories. Just a 15-minute workout burns about 250 calories. If you're looking for an effective burn, you can't find a better exercise.

If it's cardio benefits you're looking for, a 30 day jump rope challenge is one of the best cardio workouts there is. After the 30 days, you'll be hooked, and you'll want to continue for a lifetime.

Maybe you want to increase your endurance. If that's the case, there is nothing better than a jump rope routine. You will feel yourself growing stronger each day as you gradually increase the amount of jumping over the course of the challenge.

Because the jumps over the rope are so tiny, jumping rope is considered a low-impact exercise. If this is important to you, you won't find a better workout with a lower impact.

Boxers include jump rope in their exercise routines because it increases agility. You will find that you are quicker on your feet after your 30 day jump rope challenge.

Other Benefits

One thing we love about a jump rope is how transportable it is. Just throw your rope in your car, suitcase or bag and you can work out anywhere. It's a great exercise for frequent travelers and for those of us with busy, unpredictable schedules.

Jumping rope is fun! It's like being a carefree kid again. In fact, you can do a great 30 day jump rope challenge with your kids.

Do you need flexibility in your workouts? You can include any other exercise in your 30 day jump rope challenge. You can customize it to your particular needs.

This is one of the easiest exercise habits to start up. You don't need any expensive equipment or specialized place to jump rope. You can do it indoors or out, any time of day. You don't have to join a gym or even get in the car. All your usual procrastination excuses melt away. Just grab your rope and start jumping.


If you're looking for a fun, easy-to-start, effective exercise, you cannot do better than jumping rope. A powerful way to get started is with a 30 day jump rope challenge. No matter what your beginning level of fitness, after 30 days, you will see increased endurance, agility, and strength.


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