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6 Most Powerful Jump Rope Workouts to Shred Fat

6 Most Powerful Jump Rope Workouts to Shred Fat

Fall is just around the corner, which means you have plenty of time to shred unwanted fat. If your goal is to fit into your favorite fall jeans or lose inches on your waist, now is the perfect time to try a new style of workout. Jump rope HIIT workouts are proven to burn calories and improve your endurance. Full body HIIT workouts with a jump rope burn fat quickly and safely, with routines that can easily fit into your day. Keep reading for the top cardio jump rope workouts to get ready for the fall. 

Jump Rope Workout to Lose Weight and Shred Fat

If you’re looking for a dynamic and efficient way to shed those extra pounds and trim down, consider adding a jump rope workout to your fitness routine. Jumping rope, a high-intensity interval training (HIIT) exercise, has gained popularity for its remarkable effectiveness in burning calories and shredding fat.

Not only is it an excellent fat-burning exercise, but it’s also low-impact, making it gentle on your joints. Let’s dive into the benefits, how to get started, and some tips for maximizing the results of your jump rope workouts.


What is a HIIT workout?

HIIT stands for high-intensity interval training. This type of workout combines short periods of high intensity, or bursts of exercise, with periods of lower-intensity workouts or rest. Often, these workouts result in a combination of aerobic exercises and resistance training. With HIIT training, your heart rate reaches 80% of its maximum capacity, or more, for a few minutes at a time. These periods of high intensity are broken up with rest or moderate exercises. 

Benefits of Jumping Rope for Weight Loss and Fat Loss:

  1. Calorie Incineration: Jumping rope torches a substantial number of calories in a short span of time. It’s an exceptional way to create a calorie deficit vital for weight loss.
  2. Cardiovascular Health: Incorporating jump rope workouts into your routine can significantly improve your cardiovascular fitness. It gets your heart rate up, enhancing your heart’s health and strengthening your circulatory system.
  3. Metabolism Boost: HIIT workouts, like jump rope exercises, stimulate your metabolism, causing your body to continue burning calories even after your workout. This is great news for weight loss.
  4. Muscle Toning: Jumping rope engages various muscle groups, helping you tone and strengthen your legs, core, and upper body. This not only burns fat but also shapes your physique.
  5. Coordination and Agility: Jumping rope is not just about burning calories; it’s also a fantastic way to improve coordination and agility. It challenges your brain and body to work together harmoniously.


Sample Jump Rope Workout for Weight Loss and Fat Loss:

Here’s a sample jump rope workout to get you started on your weight loss and fat loss journey:


  • Jumping jacks (30 seconds)
  • High knees (30 seconds)
  • Butt kicks (30 seconds)


  • Single jumps (60 seconds)
  • Double jumps (30 seconds)
  • High-knee skips (30 seconds)
  • Side swings (30 seconds)
  • Crossovers (30 seconds)

Rest: 30 seconds

Repeat the workout for 3-4 rounds.

Cool-down: Spend 2-3 minutes stretching to aid muscle recovery and flexibility.


Tips for Getting the Most Out Of Your Jump Rope Workout:

  • Engage your core and maintain a straight back during your jumps.
  • Keep your shoulders relaxed and your elbows close to your sides for optimal control.
  • Land on the balls of your feet to reduce impact and prevent injury.
  • Breathe deeply throughout your workout to ensure proper oxygen flow to your muscles.
  • Listen to your body and take short breaks as needed to avoid overexertion.


Variations to Keep It Interesting:

Once you’ve mastered the basics, you can add some variations to your jump rope workouts:

  • Jump rope with weights: Incorporate light dumbbells to intensify your workout and strengthen your upper body.
  • Jump rope on an unstable surface: Try jumping rope on a BOSU ball or trampoline to challenge your balance and stability.
  • Jump rope with a partner: Partner exercises can be fun and motivating. You can take turns jumping over each other or jumping rope together while holding hands.
jump rope hiit workout

Benefits of jump rope HIIT workout

There are all types of interval training routines, from running and rowing to weights and CrossFit. However, you can easily achieve the full benefits of a HIIT workout from home with a jump rope. Benefits of jump rope HIIT workout routines include the following. 


     1. Fast workouts 

With HIIT routines, you cannot sustain a high level of intensity for long. These workouts tend to be shorter overall, offering considerable benefits in less time. There are countless jump rope HIIT workouts that only require 10 to 20 minutes of your time. You can burn as many calories in this period as you would with a sustained workout at a lower intensity. 


     2. Burn calories

HIIT workouts already have the potential to burn as much fat as cardio exercises done at a steady rate. On average, skipping rope burns about 13 calories per minute, making it a great fat-burning exercise. When you use a jump rope, you activate more muscle groups and challenge your coordination. 


     3. Mix up your workout 

If running or weight lifting exercises are getting old, you can mix up your everyday routine with powerful jump rope HIIT workouts. Skipping rope uses your brain to concentrate on balance and coordination. It is also a fun activity outside of the normal gym routine. 


     4. Modify intensity levels 

Jump rope routines are easily modified for all levels of experience. If you are picking up a jump rope for the first time in years or starting HIIT routines for the first time, you can modify the intensity level to meet your needs. As you become more confident and build stamina, you can increase the intensity and number of reps. 

jump rope hiit workouts

Now.. on to 6 powerful jump rope HIIT workouts you can implement right away. But before we dive into that, I want to give you a chance to unlock a huge discount on our most popular jump ropes. Might you be interested in that after reading this article. 

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6 Powerful Jump Rope HIIT Workouts

If you are ready to burn fat for the fall, full-body HIIT workouts with a jump rope are the way to go. Whether you have ten minutes to fit in a quick workout or you want to challenge yourself to push harder, there is a routine for you. 

If you have less than 20 minutes

     1. The Basic Jump Rope HIIT Workout

This HIIT routine can be incorporated into your regular workout as a warmup, or you can increase the number of reps for a full-body workout. The goal is to jump as many times as possible during each jumping session. 

  • Jump for 20 seconds
  • Rest for 10 seconds
  • Jump on the right foot for 20 seconds
  • Rest for 10 seconds
  • Jump on the left foot for 20 seconds
  • Rest for 10 seconds
  • Jump with high knees for 20 seconds
  • Rest for 10 seconds
  • Jump for 20 seconds
  • Rest for 10 seconds
  • Rest for one minute 


     2. The Core HIIT Routine 

Believe it or not, a jump rope can help you sculpt your abs. By incorporating movement with your core, this HIIT routine provides an effective workout to burn fat. 

  • Jump with high knees for 30 seconds
  • Rest for 10 seconds
  • Mountain climbers for 30 seconds
  • Rest for 10 seconds
  • Jump with high knees for 30 seconds
  • Rest for 10 seconds
  • Pushups with a stability ball for 30 seconds
  • Rest for 10 seconds
  • Jump with high knees for 30 seconds
  • Rest for 10 seconds
  • Plank for 30 seconds
  • Rest for 10 seconds
  • Repeat two to three times 

If you want to push your limits

     3. The 30-Minute Fat Burner

If you are ready to put your stamina and cardio endurance to the test, this 30-minute routine is for you. Simply use the 15-minute jump rope HIIT workout below and double it to burn up to 800 calories in just half an hour. 

  • Jump for 30 seconds
  • Rest for 10 seconds
  • Jump while running in place for 30 seconds
  • Rest for 10 seconds
  • Jump with high knees for 30 seconds
  • Rest for 10 seconds
  • Jump with butt kicks for 30 seconds
  • Rest for one minute
  • Repeat three to five times


     4. The Fighter HIIT Workout

Combine boxing moves with skipping rope for a full body HIIT workout that burns the calories. Again, the number of reps is up to you. When you are ready to test your limits, see how many reps you can get through!

  • Boxer step for 30 seconds
  • Rest for 10 seconds
  • Jump with off-step for 30 seconds
  • Rest for 10 seconds
  • Jump with crisscross for 30 seconds
  • Rest for 10 seconds
  • Jump with high knees for 30 seconds
  • Rest for 10 seconds
  • Boxer step for 30 seconds
  • Rest for 10 seconds
  • Rest for one minute


     5. Advanced Jump Rope Fat Loss Workout

You may decide to take your jump rope hiit workout to the next level with these advanced fat loss exercises. The joint activities under this workout work effectively for endurance and cardio.

It’s a Seven minutes exercise that increases your heart rate. Doing this exercise regularly can help you shred fat and achieve your fitness objectives in no time.

  • Jumping Jacks for 30 seconds
  • Rest for 10 seconds
  • Basic jump for 1 minute
  • Rest for 20 seconds
  • Double unders for 1 minute
  • Rest for 20 seconds
  • Plank up-downs for 1 minute
  • Rest for 20 seconds
  • Star jump burpees for 1 minute
  • Rest for 30 seconds
  • Fast high knees for 30 seconds
  • Rest for 20 seconds


     6. Sliding Scale Jumping Rope Workout

No doubt about getting tired when you engage in the sliding scale jump rope hiit workouts. It is a good sign that you are on track to burn fat. The sliding scale helps to keep the volume high while managing the intensity of the exercise. You can begin with 400 jumping rope reps consecutively. Reduce the reps by 50 until it gets to 50 reps.

  • 300 Basic jump
  • Rest for 30 seconds
  • 250 Basic jump
  • Rest for 30 seconds
  • 200 alternating double hops
  • Rest for 30 seconds
  • 150 single leg skipping
  • Rest for 30 seconds
  • 100 Jack feet jumps
  • Rest for 30 seconds
  • 50 Basic skipping
  • Rest for 30 seconds


Amount of Calories Burnt while Jumping Rope

Whether you would burn a lot of calories depends on the jumping rope duration, body weight, and routine complexity. This is to say there is no shortcut to burning calories.

Accordingly, calories burnt differ from one person to another. Therefore, it boils down to the factors we mentioned earlier. An individual with a bodyweight of 175lbs can burn as much as 150 calories for ten minutes jumping at one jump per minute.

Someone with a bodyweight of 200lbs can burn over 200 calories jumping rope for 15 minutes at two jumps per minute.

Generally, engaging in 15 minutes jump rope HIIT workouts aid in burning no less than 300 calories. You will be burning an average of 10-25 calories for every minute you do the jumping exercise. This amounts to about 25% on average per minute. Also, these intense workouts allow you to burn extra calories to enhance the TDEE rate. You can monitor your TDEE by using the total daily energy expenditure calculator.

See a comprehensive breakdown of calories that can be burned;

     A. Slow pace (fewer than 100 skips per minute) for 20 minutes

Weight                             Calories Burned

100 lbs/45Kg                             133

125 lbs/57Kg                             168

150 lbs/68Kg                             200

175 lbs/79Kg                             233

200 Lbs/91Kg                            267

225 lbs/102Kg                           300

250 lbs/113Kg                           333


     B. Medium pace (100-120 skips per min8ute) for 20 minutes

Weight                             Calories burned

100 lbs/45Kg                             179

125 lbs/57Kg                             224

150 lbs/68Kg                             268

175 lbs/79Kg                             313

200 Lbs/91Kg                            358

225 lbs/201Kg                           402

250 lbs/113Kg                           447


     C. Fast pace (120-160 skips per minute) for 20 minutes

Weight                             Calories burned

100 lbs/45Kg                             186

125 lbs/57Kg                             233

150 lbs/68Kg                             280

175 lbs/79Kg                             326

200 Lbs/91Kg                            373

225 lbs/201Kg                           419

250 lbs/113Kg                           466


Best Jump Ropes to Help You Shred Fat Fast

Shredding fat and ultimately losing weight requires the right mindset and gadgets. Now that you have decided to embark on the weight loss journey by jumping rope, here are our top jump ropes to help you achieve the desired result.

1. Beaded Jump Rope – Elevate By Rhea

Alright, so first up, we’re diving into the world of beaded jump ropes, and honestly, these aren’t your elementary school jump ropes. This is the Rolls Royce of beaded jump ropes, the Elevate By Rhea jump rope.

So, what makes this jump rope a standout choice for anyone from a beginner to a freestyle skipping wizard who wants to shred fat? Let’s delve into the nitty-gritty details.

  • Firstly, it’s a professional-grade jump rope with a whopping adjustable length of 3 meters. Picture this: you can adjust it according to your height, so no more tripping over unnecessarily long ropes!
  • Its thickness is 3 mm (including the beads), and weighs a light 0.1 kg. This means it’s heavy enough to swing around smoothly but light enough not to exhaust you prematurely.
  • It’s worth mentioning that the jump rope comes with a 90-day guarantee on the rope, and it’s more secure than a Swiss bank! lol

Talking about the feel of this rope, it offers excellent feedback compared to a speed rope, thanks to its beaded setup. So, if you are a beginner or plan to dazzle your mates with new tricks, this is the rope for you.

The Elevate By Rhea integrates the following elements to take your jump rope experience to the next level:

  • The high-quality, durable PVC beads provide a rhythmic click-clack sound as they hit the ground. It helps set a rhythm for your jump and lets you know the location of your rope while you blaze through your high-intensity skipping sets.
  • If the beads are the performers, the cord is the stage. The high-quality polypropylene cord ensures additional durability and aids in seamless transitions during freestyle wraps.
  • The handles on this bad boy are the real deal. They bring comfort and stability to ensure your wrists don’t give out on you. No more dealing with rope-burn people!

Jump Rope Workout to Lose Weight and Shred Fat

This beaded beauty is perfect for both indoor and outdoor fitness routines. So whether you aim to conquer freestyle, improve your cardio, balance, and endurance, or want to slim down, this rope has you covered.


2. Elevate Speed Rope Max (Power)

Next up, we’re shifting gears and moving on to the master of speed, the one that’ll get your heart pounding faster – the Elevate MAX (POWER) speed rope. Now, for people who find speed ropes challenging, this one here is the stuff of dreams.

  • Again, with an adjustable length of 3 meters and a thickness of 5 mm, it weighs a light 0.1 kg. Perfect for those focused workout sessions.
  • The jump rope is sold with a 90-day guarantee on the rope and a lifetime guarantee on the handles, just like its beaded cousin.

This speed demon has a high-quality, durable PVC sheath surrounding a nylon cable core. Guys, the transition from a swing to a jump with this rope is pure poetry in motion.

Jump Rope Workout to Lose Weight and Shred Fat 2

Handles are a crucial element. This one has super-strong handles that are gentle on your wrist joints. So, it’s not just about the speed; it’s about the comfort as well.

Once again, this rope performs well in both indoor and outdoor fitness training. It might just be your new fitness partner if you fancy cardio, balance, endurance training, or want to slim down.


3. Elevate Gravity Heavy Rope (Emotion)

Last but not least, we have the heavyweight champion of the jumping rope realm, the Elevate Gravity Heavy Rope (Emotion). Remember the phrase ‘float like a butterfly, sting like a bee’? Well, if we’re talking about stinging like a bee, this is the rope that embodies it.

  • With an adjustable length of 3 meters, a thickness of 10 mm, and a weight of 0.5 kg, this is a serious rope for serious fitness enthusiasts.
  • Just like its counterparts, this robust rope also comes with a 90-day guarantee on the rope and a lifetime guarantee on the handles.

Solid and enduring, this high-quality 10MM PVC rope provides excellent feedback and power. It’s like having your very own personal trainer egging you on for ‘just one more’ set.

Jump Rope Workout to Lose Weight and Shred Fat 3

A standout feature is its detachable caps with cartridge-filled ball bearings. This means you get extra speed and smoother transitions each time you swing the rope. Not to forget the super-strong nylon resin handles that make your workout fun while easing stress on your wrist joints.

Whether you’re into heavy cardio, strength & endurance training, or just need a good sweat sesh, this rope is a monster that will deliver.


Final Words:

Jumping rope is a highly effective and enjoyable way to shed excess weight and burn fat. Its low-impact nature makes it suitable for all fitness levels, and with the right approach and consistency, it can lead to significant results. Remember to start slowly, maintain proper form, and have fun while on your jump rope weight loss journey.

Remember, the journey of a thousand miles begins with one jump… or was it a step? Anyway, you get the gist. Happy skipping!


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