30 Minutes Of Jump Rope Every Day For 30 Days – What Happens to your body?

Have you ever thought about doing 30 minutes of jump rope every day for 30 days? Could you imagine what that would do to your body in terms of fitness and health? Here is what you can expect.

Jumping rope is one of those great exercises that most people skip doing (pun intended). It is great for conditioning while targeting most of your lower body muscles such as the calves, quads, hamstrings, glutes, abs and even your forearms.

Plus, these are some of the benefits you could expect from regularly skipping rope.

  • Burns calories: Jumping rope is a great way to burn calories and lose weight. It can burn up to 10 calories per minute, making it a highly efficient form of cardio.
  • Improves coordination: Jumping rope requires you to coordinate your hands and feet, improving your overall coordination and balance.
  • Increases endurance: Jumping rope is a high-intensity exercise that can improve your cardiovascular endurance, allowing you to perform other activities for longer periods of time.
  • Portable and convenient: Jump rope is a simple piece of equipment that you can take anywhere and use at any time, making it a convenient form of exercise.
  • Low impact: Jumping rope is a low-impact exercise, making it a great choice for individuals with joint pain or injuries.

Honestly, we don’t know why people don’t do jump rope exercises more often as it can translate to improving other areas of your fitness by leaning out your body and strengthening at the same time.

Perhaps, not only you want to be persuaded to do jump rope daily, but you would like to know what 30 minutes of jump rope every day for 30 days would do to your body. For that, we can look at someone who has done it previously, like the brother from Goal Guys.

The Goal Guys are two brothers (Brendan and Cam Jones) with a YouTube channel with more than 400,000 subscribers. They share videos in which they take on “different goals in fitness and productivity.”

Turns out that Cam Jones did 30 minutes of jump rope every day for 30 days. Here are the results.

Source: Pavel Danilyuk on Pexels

30 Minutes of Jump Rope Every Day For 30 Days

So, what would happen to your body if you do 30 minutes of jump rope every day for 30 days? One thing that Cam Jones does talk about, before anything, is that he trained with different ropes.

There is the speed rope, which is quite famous among CrossFit athletes to be able to do double-unders easier. There are also weighted ropes, ones that are heavier than normal, which would push you to train your arms even more than regular skipping ropes. By the way, Cam Jones decided to train with weighted ropes at some point and challenged his brother to a strength competition.

The first week was incredibly difficult for Cam as he got brutally whipped by the equipment. He learned how to perfect his technique – keeping his head up, jumping in the same place, and not flaring out the elbows.

By the end of the 2nd week, Cam Jones is actually enjoying skipping rope and doing different styles of jumping. By week three he would do 10 minutes of speed rope, 10 minutes of weighted rope, and the last 10 minutes back to the speed rope.

And he continued on for the remaining days until day 30 came the results.


  • Weight – 151.9 lbs (68.9 kg)
  • Body fat – 16.3%


  • Weight – 149 lbs (67.5 kg)
  • Body fat – 16%

Oh, and the strength challenge with his brother? He won. While Brendan did 2 minutes of weighted jump rope, Cam managed just above 4 minutes.

Check out how he looked before and after and the process in the video below.

VIDEO – 30 Minutes Of Jump Rope Every Day For 30 Days – What Happens to your body?

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There are many reasons why doing cardio or cardiovascular exercise is beneficial for your health and overall well-being. Here are a few of them:

  1. Improved Heart Health: Cardiovascular exercise helps to strengthen your heart muscles and improve circulation, reducing the risk of heart disease, high blood pressure, and stroke.
  2. Weight Loss: Cardio burns calories and helps to shed unwanted body fat. Regular cardio exercise can be an effective way to maintain a healthy weight.
  3. Reduced Stress: Cardio releases endorphins in the brain, which can help to reduce stress, anxiety, and depression.
  4. Increased Energy Levels: Cardio exercise increases the efficiency of your body’s oxygen usage, leading to increased energy levels throughout the day.
  5. Improved Sleep: Regular cardio exercise can help to improve the quality of your sleep, leading to better overall health and well-being.

Overall, doing cardio is a great way to improve your health and fitness, both physically and mentally. You already saw how skipping rope can be excellent for your health and fitness as a form of cardio exercise. Below are a few more options for you to get acquainted with.

Battle Rope


How to Do Cardio with Dumbbells or Kettlebells

Carbs or Protein for Endurance Workouts?

Best Cardio Machines for Fat Loss

Does Fasted Cardio Burn More Fat?

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