According to the national library of medicine, the primary rule for losing weight is to make sure that you shed off more calories than you consume daily – calory deficit. Calory deficit can be achieved by eating healthy and participating in regular exercises like jumping rope to burn calories.
Jumping rope to lose weight is possible because a lot of calories are lost in the process. In fact, research has shown that you can burn 15 – 20 calories per minute jumping rope. That’s an average of 175 calories in just 10 minutes (equivalent to 30 minutes of jogging).
Benefits Of Jump Rope Exercise
There are several benefits of the jump rope exercise, here are a few:
1. Jumping rope reduces body fats
Workouts alone aren’t always very effective. However, jumping rope, as a part of the High-intensity interval training (HIIT), is one of the most reliable methods to burn fat, especially the belly fat, because it targets the abs and trunk muscles.
2. It improves heart health
Regular skipping helps to improve the heartbeat rate; blood flow becomes faster, and the heart becomes stronger. This lowers the risk of stroke and other heart-related diseases.
3. It improves agility, endurance, & balance
As easy as it seems, jumping ropes is an exercise that requires calculations and coordination. When you do that often, it helps you to gain balance and stability. Footballers and other sportsmen revealed that a few minutes of skipping during training sessions helped to gain balance.
People jump ropes for different reasons, but if your reason is weight loss, you must do it the right way. We shall be looking at some specific jump rope workout routines to burn fat.
Jump Rope Variations For Weight Loss
Doing the same thing repeatedly can be boring. Thus, you need to spice up your skipping by trying out different variations. There are several jump rope variations, but we shall be focusing on some of the best jump rope exercises for weight loss.
1. The Basic:
This is, in fact, the traditional method of skipping – jumping with both feet at the same time once in every revolution. It is the first move that everyone should master before considering other variations. It is a full-body workout that targets the shoulders, arms, legs, and abs.
2. Backwards:
This is simple too. It involves swinging the rope in the opposite direction from the basic. You jump once with both feet but from the head towards the feet this time.
3. One-foot hop:
This method helps to strengthen your legs one at a time. Simply do a given number of jumps with one leg and then switch to the other leg. Do this repeatedly till you get tired.
4. Two at a time:
Kick with one leg at a time while the rope revolves twice before switching to the other feet.
5. The Cross Step:
The Cross step is one of the easiest variations that involve crossing and uncrossing your feet for every revolution. You can spice it up further by interchanging the foot you started with.
6. The Scissors:
As the name implies, you have to cross your feet in scissors-like positions – one foot at the back and the other in the front in the first revolution. Repeat the same process, but this time, the second leg comes first.
7. Side-to-side Jump:
This isn’t one of the simplest moves, but it can be fun when mastered and properly done. You might want to get a groovy song, tap your feet, and slightly move sideways while dancing to the song with every revolution. A few steps to the left, and a few to the right.
8. The side straddles
For this, you have to time the revolutions perfectly. Your feet have to be spread apart and sideways for one revolution, and then you jump and close your feet for the next. It is not as complicated as the sideways jump.
9. Boxer Side Step Jump
If you think about jumping rope to lose weight, the boxer side step jump is considered. With your elbows bent at a 90-degree angle holding the jump rope with both hands, swing the rope repeatedly. While swinging, ensure you jump sideways rather than standing still in a position. The jump must be wide enough with each swing.
10. Heel-Toe Step
This variation is a fun skill suitable for footwork. It is challenging from the perspective of coordination. It is necessary to understand the foot pattern before engaging in the exercise. Learn more about the heel-toe step.
Now that you know the variations of jumping rope to lose weight, what proportions can you achieve faster?
One key feature that differentiates people looking to lose weight from other jump rope users is the high-intensity interval training (HIIT). This simply means that the workout has to be on high intensity for a short time, followed by a defined rest period. You will need a timer to achieve the optimum result. Here’s an example:
FIRST SET: Do the basic jump rope for 30 seconds nonstop and take 60 seconds of rest. Repeat the set 10 times.
SECOND SET: Now do the cross-step variation for 30 seconds while consciously pulling yourself back and forth. Rest for 90 seconds and repeat the process 4 more times (total of 5 times).
THIRD SET: This is the last set, and you can simply do a combo of the other variations. A 30 seconds of jump rope would be fine, followed by 12 seconds rest. Do another 30 seconds of any of the variations and rest for another 12 seconds. Repeat the 30 seconds of the scissors, one-foot hop, or the side straddle variation and rest. You can round off with a 30 seconds pushup.
How to Lose Weight Fast Jumping Rope?
You can clear your skepticism about the effectiveness of jumping rope to lose weight when you see regular jumpers. Their physique is evidence that you can burn calories when you engage in some specific variations.
Now that you are aware of the possibility, it’s time to walk you through the steps to get it done.
The first step to losing weight jumping rope is to use a slightly weighted rope. The reason is that it helps to burn calories faster than the regular rope. The effect is what leads to losing weight. Ensure you choose a weighted jump rope with the right length for you.
The next thing to do is engage in high intensity that requires energy to perform. The effort you put into these exercises is what brings effective results to staying fit. Many weighted jump rope workouts can help you achieve your weight goal in a short time.
One thing you should keep in mind is never to do workouts that you don’t like. Even though the goal is to lose weight, it’s better to stop it if you feel bored about training. Complicated exercises are not advisable too. Do what you understand to avoid making mistakes.
It is important to keep in mind that only the intensity workouts generate effective results. It implies you must choose the right set of exercises, and they must be executed the right way.
In addition, good food in the right amount is essential when you intend to lose weight quickly. Bad diets can render your effort futile, even when you do every workout the right way. Eating the right calories and consuming the necessary nutrients will aid your ability to burn calories.
If you find yourself in this category, you need food guidance to prevent you from committing errors.
FAQs: Jump Rope for Weight Loss
1. How Long Should I Jump Rope to Lose Weight?
Jumping rope is a highly effective way to burn calories and lose weight. Aim to jump rope for at least 20–30 minutes per session, 4–5 times a week for noticeable results.
According to studies, 10 minutes of jump rope can burn approximately 100–200 calories, depending on your weight and intensity. Combine jump rope workouts with a healthy diet and strength training to maximize weight loss.
2. Is Jump Rope Good for Losing Belly Fat?
Yes, jump rope is an excellent exercise for losing belly fat. It’s a high-intensity cardio workout that burns calories and reduces overall body fat, including visceral fat around the abdomen.
For best results, incorporate interval training (e.g., 30 seconds of high-intensity jumping followed by 15 seconds of rest) and pair it with core-strengthening exercises like planks or crunches. Consistency is key—stick to a routine to see visible changes.
3. How Many Skips to Lose 10 kg (Female)?
The number of skips needed to lose 10 kg depends on factors like your current weight, diet, and workout intensity. On average, burning 7,700 calories results in losing 1 kg of body weight.
For a female weighing around 70 kg, jumping rope for 30 minutes can burn approximately 300–400 calories. To lose 10 kg, you’d need to create a calorie deficit through a combination of jump rope workouts and a balanced diet over several months. Aim for 10,000–15,000 skips per week as part of a sustainable weight loss plan.
4. How to Lose Weight in 7 Days by Skipping Rope?
While significant weight loss in 7 days is challenging, you can kickstart your journey with an intense jump rope routine:
- Daily Workout: Jump rope for 20–30 minutes daily, alternating between high-intensity intervals (e.g., 1 minute of fast skipping) and short rest periods (e.g., 30 seconds).
- Hydration: Drink plenty of water to stay hydrated and reduce water retention.
- Diet: Focus on a calorie deficit by eating whole, unprocessed foods like lean proteins, vegetables, and whole grains.
- Consistency: Stick to your routine and avoid sugary or high-calorie snacks.
While you may not lose a lot of weight in just 7 days, this plan can help you shed water weight and jumpstart your metabolism.
5. How Much Weight Can I Lose in 1 Month by Skipping?
With consistent effort, you can lose 2–4 kg in a month by skipping rope. Here’s how:
- Workout Plan: Jump rope for 30–45 minutes, 5–6 times a week.
- Calorie Deficit: Aim to burn 500–700 calories daily through exercise and diet.
- Diet: Focus on nutrient-dense, low-calorie foods like fruits, vegetables, and lean proteins.
- Hydration: Drink at least 2–3 liters daily to support metabolism and reduce bloating.
Sustainable weight loss takes time, so focus on building healthy habits rather than quick fixes.
6. What Is the Best Exercise to Lose Weight?
Jump rope is one of the best exercises for weight loss because it burns calories quickly, improves cardiovascular health, and can be done anywhere. Other effective exercises include:
- High-Intensity Interval Training (HIIT): Combines short bursts of intense exercise with rest periods.
- Running or Cycling: Great for burning calories and improving endurance.
- Strength Training: Builds muscle, which increases your resting metabolic rate.
- Swimming: A full-body workout that’s easy on the joints.
Combine jump rope workouts with strength training and a balanced diet for the best results. This approach ensures you burn fat while building lean muscle.
Conclusion
We’ve identified the top jump rope exercises to lose weight in this article. I guess you know better now if you were wondering whether jumping rope can lose you weight. We recommend that you use a slightly weighted jump rope because the extra weight helps to improve resistance. More calories are burned, and more weight is lost.