7 jump rope alternative exercises

Jumping rope is an excellent exercise for building cardiovascular endurance, burning calories and improving coordination. But, what if you don’t have a jump rope or you’re looking for a jump rope alternative exercise?

woman jumping rope

In this article, we will discuss several jump rope alternatives that provide similar benefits without the use of a jump rope.

What are the benefits of jumping rope?

Jumping rope is an excellent exercise that offers many physical and health benefits. Incorporating jumping rope into your fitness routine can:

  1. Improve cardiovascular health: Jumping rope is an excellent cardiovascular exercise that increases your heart rate and improves blood flow, helping keep your heart healthy.
  2. Help with weight loss: 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 effective way to shed pounds.
  3. Improve coordination: Jumping rope requires coordination between your hands and feet, which can help improve overall coordination and motor skills.
  4. Increase endurance: Jumping rope is a high-intensity exercise that can improve your endurance and stamina, helping you stay active for longer.
  5. Convenience: Jumping rope is a highly portable exercise that can be done virtually anywhere, making it an ideal option for those who travel frequently or have limited access to a gym.

Why are jump rope alternatives needed?

You can find exercises that work for your specific needs and preferences by exploring different jump rope alternatives.

Whether you are looking to switch up your routine, work around physical limitations or add some variety to your workouts, jump rope alternative exercises can be a fun change of pace.

Physical limitations

Some individuals may have physical limitations or injuries that make jumping rope difficult or impossible. This could include issues with the feet, ankles, knees or hips.

Lack of equipment 

Jumping rope requires a jump rope. If you don’t have one or have access to one, that limits your ability to do the workout. 


Even if you enjoy jumping rope, doing the same exercise every day can become boring. Incorporating a good alternative into your routine can add variety and help keep your workouts exciting and challenging.

Jump rope alternative exercises

You can find exercises that work for your specific needs and preferences by exploring different jump rope alternatives. Here are some alternative high-impact and low-impact exercises: 

High Knees

High knees are a great way to increase your heart rate and engage your lower body muscles. 

woman doing hign knees as jump rope alternative exercise
  • Stand in place and alternate bringing your knees up towards your chest as quickly as possible. 
  • You can do this for a set time or for a specific number of reps.

High knees are a high-intensity exercise that can get your heart pumping, work your leg muscles (quadriceps, hamstrings, and calves), help burn calories and improve overall coordination and balance.

Jumping Jacks

Jumping jacks are a classic cardio exercise that can be done anywhere and requires no equipment. 

group doing jumping jacks as an a jump rope alternative
  • Stand with your feet together and your arms at your sides. 
  • Jump your feet out to the side while raising your arms above your head. 
  • Then jump back to the starting position. 
  • Repeat for a set amount of time or a specific number of reps.

Ropeless Jump Ropes

Ropeless jump ropes, also known as cordless ropes, are a fantastic alternative that provides similar benefits as traditional jump ropes without the risk of tripping on the rope.

These jump ropes have weighted balls on the end of short cords that you swing around as if you were jumping rope. 

This is fun way for those who want to do jump rope exercises but don’t have the space or equipment for a traditional jump rope.

Mountain Climbers

Mountain climbers are a challenging exercise that works your entire body, particularly your core and upper body muscles. 

  • Start in a plank position with your hands on the ground and your feet behind you. 
  • Bring one knee up towards your chest, then switch and bring the other knee up towards your chest. 
  • Alternate back and forth as quickly as possible.

Elliptical Machine

new elliptical workout for runners

An elliptical machine workout is a great low-impact alternative to jumping rope. This machine provides a full-body workout that engages your upper and lower body muscles while being easy on your joints.

You can adjust the resistance and incline to make your workout more challenging.


woman riding peloton bike

Low impact alternative to jumping rope, cycling/spinning is a great way to get your heart rate up. This exercise primarily provides a lower-body workout while also requiring you to engage your core muscles throughout the workout. You can adjust the resistance and speed to make your workout more challenging.


Boxing is a great alternative to jumping rope because it offers a similar cardiovascular workout while also incorporating upper body strength training.

Shadow boxing, hitting a punching bag, or taking a boxing class are all great ways to get your heart pumping and burn calories without using a jump rope.

Still want a jump rope?

My favorite jump rope

A speed jump rope, made super lightweight with durable wire for easy turning and no tangled messes.

The adjustable rope comes in EIGHT different colors.

Speed Jump Rope
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