"It can get your heart rate up really fast and burn calories quick," Mehr tells Byrdie. Regular jump ropes can burn upwards of 250 calories in just 15 minutes, and with the weighted variety, you can expect the number to be even higher. Not only that, but the additional weight calls on muscles throughout your entire body to engage. You can expect toning and strengthening benefits in your biceps, shoulders, abs, calves, quads, and glutes.