Elite Jumps Help Center
Have a question?
Let’s get you moving in the right direction.
This Help Center is built to equip, encourage, and educate you whether you are choosing the right rope, improving your technique, understanding training guidance, or looking for details about orders, shipping, returns, or warranty.
If you do not see what you need, reach out to contact@elitejumps.co and we will help you keep building.
Jump Rope Basics
Is jumping rope good cardio?
Yes. Jump rope is a vigorous cardio workout that builds aerobic capacity fast. It can burn 15–20 calories per minute, so a 15-minute session may hit 250–300 calories depending on intensity. Learn how it compares in our guide to jump rope vs other forms of cardio.
Is jumping rope good for weight loss?
It helps because it’s efficient and can burn 10+ calories per minute, while strengthening arms, shoulders, glutes, and legs. Fat loss still depends on total weekly activity + nutrition. If you need structure, try our 30-day jump rope challenge for losing weight.
How many calories does jumping rope burn?
According to Harvard Medical School, a 155-lb person burns about 372 calories in 30 minutes of vigorous jumping. Your weight and intensity matter. Use our jump rope calorie calculator for a personalized estimate.
Is 10 minutes of jump rope enough?
If it’s truly intense (or done as intervals), 10 minutes can be a solid cardio hit. For beginners, 10 minutes broken into sets (ex: 10×1 min) is often better than one nonstop block.
- Beginner: 10 minutes total, rest as needed.
- Intermediate: 20s on / 10s off (Tabata style).
- Advanced: 3 min on / 30–60s off × 10 rounds.
See full breakdown: How long should I jump rope for?
Is jump rope better than running?
It depends on your goal. Roughly, 10 minutes of jump rope can equal ~30 minutes of running, depending on intensity and efficiency. Jump rope builds coordination + quick intensity; running is easier for long steady sessions. Compare both here: jump rope vs running.
Can I jump rope every day?
Many people can—if they manage impact. Start with short sessions and increase gradually. If you feel pain or fatigue, reduce frequency. Consistency matters, but so does recovery. Read: What happens if you jump rope every day?
Does jumping rope build muscle?
Yes. It works calves, hamstrings, glutes, shoulders, forearms, and core. For more resistance, use a weighted rope. Full breakdown: Does jump rope build muscle?
Is jump rope bad for knees?
Not automatically. Poor form and too much volume cause most issues. When done properly, it strengthens the muscles and tendons around the knees.Keep jumps low and land softly. Learn more: Is jump rope bad for knees?
What muscles does jump rope work?
Calves, ankles, quads, glutes, core, shoulders, and forearms—it’s a full-body cardio skill. See details: what muscles does jump rope work.
Is jumping rope good for coordination and athleticism?
Yes. It improves timing, rhythm, posture, and footwork—skills that transfer well to sports. More benefits here: surprising benefits of jump rope.
Choosing the Right Rope
What’s the best jump rope for beginners?
Most beginners do best with a rope that gives feedback (rhythm + control) rather than an ultra-fast cable. A 6mm PVC rope or a 1” beaded rope helps you feel rhythm and timing before going faster.
Beaded vs PVC jump rope — what’s the difference?
- 1” Beaded Rope: More sound + feel → best for rhythm and learning.
- 6mm PVC Rope: Smoother and slightly faster → great for fitness pace.
What’s the best rope for learning rhythm fast?
A 1” beaded rope. The added weight and sound improve timing, posture, and consistency quickly.
What’s the best rope for freestyle tricks?
Use a freestyle handle with grip tape for control. We recommend the Skill Builder Bundle (3 PVC thicknesses) so you can progress from control → speed.
What’s the best rope for speed and double unders?
- Sports Performance Rope: Best overall balance.
- Surge 4.0: Best under $50.
- Bullet Comp®: Patented setup for serious speed athletes.
Aim for 4"–8" overhead clearance for DUs.
Speed jump rope vs weighted jump rope — what’s the difference?
They’re partners, not competitors. Speed ropes are lightweight and built for fast turnover; weighted ropes add resistance and slow you down (on purpose).
- Weighted rope: Strength + power days.
- Speed rope: Cardio + skill days.
Use both over time to build well-rounded fitness.
How heavy should a weighted jump rope be?
Start lighter than you think, nail form, then move up.
- 0.5 lb: Master rhythm and form.
- > 1 lb: High-intensity conditioning.
- 3 lb: Advanced / ultra-heavy.
Are weighted handles as good as a weighted rope?
Weight in the rope creates more dynamic resistance than weight only in the handles, because the load travels farther and demands more from the upper body.
What rope thickness should I choose (4mm vs 5mm vs 6mm)?
General rule of thumb: thinner = faster; thicker = more feedback/drag.
- 6mm: Start here for control.
- 5mm: Balanced fitness + speed.
- 4mm: Speed and tricks.
Long handles vs short handles — which is better?
Long handles can make certain skills (like crossovers/freestyle handle control) feel easier; shorter handles feel compact for classic fitness rhythm.
What rope is best for boxing / Muay Thai / MMA training?
Slightly heavier ropes build shoulder endurance. Our Muay Thai 3.0 is designed specifically for fight conditioning.
What rope is best for outdoor use?
If you’re on rougher surfaces, durability + feedback matter. Beaded setups and tougher PVC cords are commonly chosen; a mat can also extend rope life.
Rope Sizing
How long should my jump rope be?
There are charts, but form changes everything. Start long (10 ft for most, 11 ft if over 6'3") and size down. Use our quick sizing guide.
What is the best way to size a jump rope accurately?
Use the chart or armpit method for a general idea. For a perfect fit: buy long, test overhead clearance, and trim gradually.
- Speed/DUs: 4"–8"
- Fitness: 10"–18"
- Freestyle: 6"–14"
Why do I keep tripping on the rope? Is it too long or too short?
Most beginners trip because the rope is too long, forcing their hands wide (inefficient). Bring your hands closer to your hips and shorten the rope gradually until it feels clean. Guide: common jump rope mistakes
How do I know if my rope is too short?
If you must jump high to clear it, it’s likely short. Step on the rope midpoint—the handles should reach your armpits. Never cut until you’re sure. Cut less than you think.
How much ceiling height do I need for jump rope indoors?
Enough for full overhead clearance + comfortable arm position. About 3 feet taller than you are, plus ~10’ front-to-back and 5’ side-to-side space. Hard floors or a mat work best.
