• Increase cardio-vascular conditioning
• Improve coordination, balance, rhythm, grace
• Give a total body workout including the calves, quads, glutes, and forearms.
• Increase the amount of calories you use and help burn fat. 
  

Jumping rope can be used as its own form of cardio or as part of a circuit.

Equipment.  Jumping rope does not require much equipment.  All you need is a jump rope and large enough area.  If you are just getting started, I recommend a cheap speed rope.  You can pick one up at your local sporting goods store or online for $5-10.  Make sure you get a rope that is adjustable  As you adjust your rope, play around with the length until you get it just right.  Nothing is more frustrating then trying to jump with a rope that is too short or too long. 

Skill set.  Jumping rope is a skill.  Treat the first few sessions as practice.  Do not try to tire yourself out.  Instead focus on the various techniques I list below.  A good starting goal is to try and work up to 20 minutes of jumping at a fast pace. 

Techniques.  There are various jumping techniques.  I list a few of the basics here to get you started.  You should never feel bored jumping rope because of the variety of techniques available. 

• Double foot jump.  Start with the standard two-footed jump.  For some variety try jumping forward and back or side-to-side.
  
• Single foot jump.  Just as it sounds, jump on only one leg.  When your leg gets tired, switch to the other leg.
  
• Boxer shuffle.  As you are jumping in place, alternate each leg forward and back.
• Running in place.  Just as it sounds, continuously jump from foot to foot as if you were running.
• High knees.  This is similar to running in place, but involves lifting your knees as high as possible.
  
• Doubles.  To perform a double, jump up and try to spin the rope twice around before you land.  As you get better, try performing a double at various time throughout your workout for variety.  You can also try performing multiple doubles in a row.

Move around.  As you are jumping, try moving in different directions.  You can also work your way around the lines on a basketball court or move around in a circle.  The options are endless.