Rope Skipping may Boost Cardiorespiratory Fitness, suggests research

While laboratory-based structured exercise programs have shown CRF benefits, whether rope skipping would be effective in real-life situations was uncertain. This research was conducted to identify if HIIE and MICE with rope skipping would improve CRF, modify body composition, and affect enjoyment of exercise among young adults.

Study Design and Methods

The trial involved 59 healthy young adults (29 women, mean age 21.7 ± 2.5 years) who were assigned randomly to one of three conditions:

• HIIE group: Did 9 × 2-minute periods of rope skipping at 80% of maximum heart rate (HRmax), with 1 minute of active recovery between intervals.

• MICE group: Did 30 minutes of continuous rope skipping at 70% HRmax.

• Control group (CONT): Received no exercise intervention.

HIIE sessions were conducted three times a week, and MICE sessions were conducted five times a week, both for eight weeks. CRF was assessed before and after the intervention by measuring maximal oxygen uptake (VO₂ max), which is a main indicator of aerobic fitness. Exercise enjoyment was assessed using the Physical Activity Enjoyment Scale after the first and final training sessions.

Key Findings

• CRF Improvement: Both HIIE and MICE groups had significant improvement compared to baseline as well as to the control group.

• HIIE group: Raised VO₂ max to 48.4 (43.9, 52.9) mL/kg/min, from 43.8 (38.8, 48.8) mL/kg/min (p < 0.001).

• MICE group: Raised VO₂ max to 47.2 (43.1, 51.1) mL/kg/min, from 42.2 (38.1, 46.2) mL/kg/min (p < 0.001).

• Control group: No significant improvement, VO₂ max 39.9 (37.0, 42.8) mL/kg/min (p < 0.001 vs. both exercise groups, η²p = 0.595).

• Body Composition: No difference was observed in body composition within or between groups.

• Exercise Enjoyment: Enjoyment levels were comparable for the initial and final sessions with no difference between the HIIE and MICE groups.

The study authors conclude that both high-intensity and moderate-intensity rope skipping enhance cardiorespiratory fitness providing a time-effective alternative. Both were equally rated as enjoyable, and therefore rope skipping as a beneficial and effective form of fitness for young adults. The findings support rope skipping as an effective and convenient way to improve aerobic fitness in daily routine.

Reference:

Phongchin, W., Tingsabhat, S., Trongjitpituk, R. et al. Effects of high-intensity interval rope-skipping on cardiorespiratory fitness, body composition, and enjoyment in young adults. Eur J Clin Nutr (2025).https://doi.org/10.1038/s41430-025-01575-4