Everything You Need to Know About Weighted Rope Workouts

girl with rhino rope

You may remember getting your heart pumping in elementary school when you jumped rope at recess. Now that you’re an adult, you don’t have to give up your jump ropes. Instead, improve upon them and get a full-body workout with a weighted jump rope. 


A weighted jump rope is thicker and heavier than a traditional jump rope, allowing you to burn calories and gain muscle at a much higher rate than virtually any other workout. With a weighted rope workout, you can achieve your fitness goals anywhere—with no need to step inside a gym.

Weighted Jump Rope Benefits 

A weighted jump rope is like a regular jump rope, but better. Here are some weighted jump rope benefits to consider:


  • It adds intensity. If you’re looking to ramp up your workout, try a weighted jump rope. The extra weight makes your exercise more efficient, getting your heart pumping quickly.
  • It targets muscles. A weighted rope workout targets the shoulders, forearms, back, and triceps. Also, rotator cuff muscles are often underdeveloped, so a weighted jump rope can develop these muscles and force them to do their job of stabilizing the shoulder.
  • It’s great for all experience levels. While experienced jumpers may prefer a heavier weighted rope, beginners can choose a lighter rope and work on their form. These ropes provide adequate resistance and allow users to work slower and develop balance and coordination. 
  • Work out anywhere. You can take your weighted rope anywhere and work out when and where it’s convenient. You can use it indoors or head outside.

Weighted Ropes and Battle Ropes

women doing a rope workout

While a weighted rope is good for jump roping, a battle rope is heavier. You anchor them to a pole or other sturdy object, and with one in each hand, you swing and slam them. Battle ropes give you the same kind of workout as a weighted rope but in a different way. Slamming battle ropes is a great way to relieve stress. 


Whichever type of workout you choose, start small. Try the smallest version and work your way up. If you start too heavy, you’ll get discouraged.


There really isn’t a wrong way to use a weighted jump rope. While a weighted rope workout may primarily consist of jumping rope, you can use battle ropes in many ways. You can move them up and down, back and forth, create waves, and slam them down hard. You can kneel or incorporate planks or jumping jacks. The possibilities are endless!

What Are Your Fitness Goals?

Before purchasing a weighted rope, know that different rope weights produce different results. For example, RhinoRope offers them in three different weights, all measuring 3 meters long: 


  • 25MM: At 2.8 pounds, this is the lightest rope. Ideal for a cardio workout, it’s meant to burn calories quickly.
  • 38MM: At 5.5 pounds, this medium-weight is ideal if you want to burn calories and gain muscle.
  • 50MM: At 8.8 pounds, this is the heaviest rope. Be warned—it’s heavier than you think and not for beginners. But it’s great for building muscle!

Get Started on Your Workout

Now that you know how to use a weighted jump rope, why not try one and transform your workout? Order a RhinoRope today and start building power and endurance.