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The At-Home Cardio Workout That is Proven to Improve Heart Health

Jumping rope is an excellent full-body & heart-healthy workout.

Cardio workout
Headshot Crop By Cara O'Bleness February 07, 2022

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We all know how important cardio workouts are to our overall health: regular cardio exercise can help you lose weight, strengthen your immune system, increase your mood, and improve sleep. Cardio is excellent for heart health, too — we breathe faster and more deeply during a cardio workout, causing your heart to beat faster and increasing blood flow in your body. The American Heart Association recommends adults get at least 150 minutes of moderate-intensity cardio activity per week for optimal health. While swimming, running, and aerobic dance all fit the bill, there’s another cardio workout that’s excellent for heart health: jumping rope! Not only does jumping rope improve your cardiovascular health, it also increases bone density, improves coordination, and is a great full-body workout. Plus, it’s an exercise that can be done just about anywhere.

Tori Boggs is a 30-time grand world jump rope champion and says that jumping rope is one of the most creative and fun exercises out there.

“You can create your own style, like everyone uses their rope differently, how they combine skills, how they move their body, [and] how they work the rope is unique to each person. And there’s not a lot of sports that I feel really highlight that individuality, that uniqueness, [other] than jump rope,” Boggs says.

Boggs, who says she’s had a jump rope in her hand since the age of 5, is now sharing her jumping knowledge and skills in her new fitness app. She says her app is geared toward beginners and those with basic jump rope skills.

“I have had the opportunity to travel all around the world literally teaching jump rope, which has been really cool. So I’ve learned a lot about proper techniques, how people learn, [and] the best way to teach jump rope progressively so that people are the most successful and really learn how to master that jump rope,” Boggs says.

The three-week Jump Rope Foundations program in her app teaches the progressive basics that help users build the necessary foundations to then move forward into more advanced jump rope workouts.

“That’s one of my favorite things, is to be able to teach someone a new skill that they just didn’t even know was possible for them,” Boggs says of her app.

Her app also offers a four-week Jump Rope HIIT program, including full-body workouts that only require a jump rope. She recommends completing the foundations program first, then jumping into the HIIT workouts.

Jump rope is unique in that it’s an accessible form of exercise that can be done in a small space at home with minimal equipment — all you need is yourself and a rope! It’s also an incredibly time-efficient workout — 10 minutes of jumping rope is equivalent to going on a 30-minute run.

“This is something that’s really special about jump rope, how inexpensive it is. A rope is very, very cheap, you can do it pretty much anytime and anywhere, and it’s very portable and accessible,” Boggs says of her sport.

Boggs, who holds the world record for triple unders (when the rope passes under your feet three times per jump) at 493, says her app is unique because her expertise allows her to break everything down properly to help users be as successful as possible.

“This [app] is the first of its kind, because there’s not really been anything [else] with such in-depth tutorials from one of the best jump ropers in the world,” Boggs says.

Start reaping the cardio benefits of jumping rope today and download Boggs’ fitness app to access her programs, Spotify workout playlist, and more.

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About the author

Cara O'Bleness

Writer

Cara is a passionate writer and editor with more than 10 years of experience in print and online media. She loves storytelling and believes that words have the power to change the world. In her free time, Cara is an avid reader, enjoys meditating, and loves spending time with her husband and their chihuahua pug mix, Callie, streaming the latest horror flick or true crime documentary. She is a graduate of Michigan State University's School of Journalism.

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