Jump roping is probably one of the best all around cardio workouts that works a lot of your lower body mixed in with your arms and core. Also is a great way to work on hand eye coordination so when you are looking for alternatives to jumping rope think in terms of these areas. We have taken a deep dive into them and come out with a complete list along with opinions of those who have used these jump rope substitutes.
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Jump Rope Substitutions
Below is a list of jump rope substitutions where some you can implement right away and other you will need to get some equipment.
- Ropeless Jump Rope
- Jumping Jacks
- High Knees
- Squat Jumps
- Air Jump Ropeless
- Jog In Place
- Tuck Jumps
What Is 10 Minutes Of Jumping Rope Equivalent To?
Doing 30 jumps squats for 10 sets while resting for 30 seconds in between with burn 100 calories which is just like jumping rope for 10 minutes. Just find exercises that burn around 100 calories and try them out until you do something you like. You can always use a Ropeless Jump Rope for 10 minutes as well.
Jump Rope Alternative For Bad Knees
Below are some great alternatives that are non impact to help your bad knees. Pick one out and give it shot.
- Elliptical Machine – low impact and can be used for steady state and high intensity interval training.
- Maxi Climber – great low impact alternative to try out can be very affordable to find one at Amazon or Walmart. They are also very portable and you will burn max calories as well. Start slow and increase.
- Spin Bike – spin bikes have also gotten very affordable over the years and you can find tons of free classes on YouTube before you make a commitment. Of course there is always Peleton, but I would go a cheaper route try at the gym before making a big purchase.
- Rowing Machine – this is an overlooked machine and can be very doable for at home workouts. They are also budget friendly overall unless you are looking at the best ones like the Concept 2 rower. Again you will burn maximum calories this was Gerard Butlers go to finishing cardio for the movie 300.
Is Jumping Without A Rope Still Effective?
Jumping without a rope can be very effective especially for somebody just starting out on their fitness journey. You can do something like squat jumps for 30 repetitions for 10 sets and burn a quick 100 calories.
Jump Rope Alternatives
We didn't want you to only take our word for it on jump rope substitutes so we went out and scoured the internet for others opinions on this matter. We found a lot of fitness enthusiast that had great advice. This information was curated from other websites, forums and sub reddits. Nothing has been changed except any spelling or grammar where needed.
Real Jump Rope Users
1. Malice_Aforethought “Kettlebells” – Kettlebell swings. I know it's not a BW exercise but it only requires one kettlebell and you can do it at home. Burn some calories and strengthen your posterior chain. I like Dan John's take on it.
2. Occamsracer “Sprint it out” – Sprints. Flat or Hill.
3. Nicolieeevb “Hula hooping” – Hula hooping is a great exercise! I would suggest getting weighted hula hoops for a heavier workout. Start not too heavy to learn and get heavier ones once you get the hang of it and get stronger.
4. MeatyFootball “Barre and Pilate Workouts” – Barre and Pilates will build that long flow muscle look. Try a Marnie Alton or Jake Dupree video on YouTube- it is super sweaty and gets the heart rate up, but builds that flow
5. IceCreamAndBarbells “Hula hooping” – Get a dance hoop or a light weighted one like the 1kg I have. You will probably find spinning in one direction the easiest, get good at that to the point you don't think aboit it. Then try spinning with back and forth motions, then a real challenge is spinning in the opposite direction.
Start trying to walk with it, turning around while spinning. Do tricks, move your hands etc.
What I am trying to say is use a ligher one and learn tricks and change up the movements and make dance routines. I noticed listening to the same songs helps keep the momentum.
Hula hooping will definetly help you with loosening up. Hope this helps.
6. Hespera18 “Belly Dancing” – This isn't necessarily a cardio suggestion, but I found belly dance helped me feel flowy, feminine, and graceful. Most people are very stiff in their hips and this really opens them up. Plus it's fun.
7. Bacon “Mini Trampoline Workouts” – On the jumping thing- you could get one of those mini trampolines. You won’t be stomping around the apartment & there are lots of video workouts with those (seems like the mini tramps are getting popular again). I think those videos are more skewed to women’s workouts so that might help too.
For flow- Barre, Zumba, other dance related workouts. I think yoga is great in pretty much every way but I don’t know if it will help your fluidity because it’s so slow. But I’ve never transitioned so what would I know!
8. Noeysmom “Run steps or stairclimber” – I run steps outside in my neighborhood. Not sure if that’s an option for you but we have a lot of hills with a few iron staircases to easily walk up or down from one street/block to the next. So I will usually spend about 20 minutes going up and down doing different variations of running, jogging, skipping a step or two while walking, etc. If running, it’s HIIT the way up and cool down the way down. I’ll follow by jumping rope outside for about 10 minutes. I find it’s a really good workout and keeps me entertained.
9. Qubyx “Beachbody or other home workout programs” – If you enjoy video workouts, I highly recommend T25 or Insanity workouts. It's essentially HIIT and not just cardio. Personally, I enjoy it very much and it leaves me out of breathe after every workout (but in a good way).
Honestly before going through all 134 responses we found I never knew hula hooping was a thing, but it does sound like a fun alternative to jumping rope or at least worth a try. Dancing or dance routines could also be a fun alternative if you are into that kind of thing.
If you just can't jump rope because of the actual rope length and having to do inside I would still look into the ropeless jump ropes. I love adding them into my routine even between weight lifting sets to keep that heart rate going.
Any at home program like the ones Beachbody provides will help get you to where you want to be with jump roping. They even have a program where they use the Ropeless Jump Ropes called Muscle Burns Fat which is a great 3 week program that goes into an advanced session after that.
Related Jump Rope Questions
Is It Okay To Jump Rope Barefoot?
Jumping rope barefoot can be a lot of fun and is perfectly fine to do with the correct form. Most any routine you can take those shoes and socks off if you are able and will actually strengthen your feet as well. Just make sure you start slowly at first with a few minutes to see how your feet and ankles handle it.
Is Jump Rope Better Than Treadmill?
Jumping rope burns about the same amount of calories as jogging on a treadmill so it will really come down to preference. One isn't really better than the other unless you are looking to do non impact which walking on a treadmill would be better. You do probably get a better core and upper body workout with a jump rope.
Which Is Better Jumping Jacks Or Jump Rope?
In terms of calories burned they jumping jacks and jumping rope are essentially the same. Jumping jacks are better if you don't have any equipment or looking for a quick exercise while on the go. Jumping rope is better for your hand eye coordination when compared to jumping jacks.
What's Better Jumping Rope Or Trampoline?
Jumping on a mini trampoline is better than jumping rope when it comes to impact on your knees and overall body. You burn about the same calories except when you get into the crazy trampoline workouts you see on youtube. Jump ropes are more portable so it comes down to what you are looking for. Mixt it up and give both a try to see which suits you best.
Will Jumping Rope Give Me Big Calves?
Jumping rope is the best cardio workout for targeting the calves. So if any workout is going to give you big ripped calves this is definitely it. Now that isn't to say you are guaranteed big calves if you jump rope unfortunately a lot of this will come down to genetics as well.