You are doing exercises to lose weight but you are not quite sure which exercise is going to help you give better results. One of the exercises is a jump rope. Does jump rope help lose weight or it’s only a warm-up exercise, let’s discuss.
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What is Jump Rope?
Jumping rope is a cardio exercise that is done by almost all athletes to improve their strength.
Jumping rope is a full-body workout, which means it burns many calories in a short period of time.
If i talk about an average person, It can burn more than 10 calories a minute.
Some of the benefits of Rope jumping are-
|1.||Increase your Lung capacity|
|4.||Tone your Calves|
|5.||Tighten your Core|
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But jumping rope alone won’t be enough to lose weight. You have to do other exercise as well to get better results.
There are some other weight loss exercises as well here are 15 best bodyweight exercises for weight loss.
However, there are few other things to know before doing jumping rope. Keep reading to know more about jumping rope to lose weight.
Does Jump Rope Help Lose Weight
The first rule of thumb for weight loss is to create a calorie deficit.
A “calorie deficit” simply means burning more calories than you consume throughout the day.
You can do this, by eating less food then normal and doing exercise.
Research shows that to lose one pound of fat per week, you need a consistent deficit of 500 to 1000 calories per day. If you do that consistently you can lose 3500 calories per week.
The number of calories you lose by doing jumping rope depends on how much you weigh when you start doing rope jump.
A “calorie” is a measurement of energy and weight is a measurement of gravity.
When you have more weight, it takes more energy to work against gravity to move your body. That is the reason people who are heavier burn more calories when working out.
Weight Loss Results Doing Jump Rope
Jump rope weight loss results depends on your-
- Which type of diet do you follow?
- What are your weight loss goals?
- How much do you exercise?
- Level of dedication to the workout.
Some other factors you need to consider are like your metabolism and your age, which impact how quickly you see results.
If i take an example of a 150-pound woman. She is mindful, might be able to create a calorie deficit of 3500 calories in a week means one pound of weight loss in a week.
So, If she adds 20-minutes jump rope exercise to her workout routine and does 5 days a week, then she will lose an additional 200 calories per day. That means extra, 1000 calories she burned per week, which will give her an amazing weight loss of an additional half pound per week.
Note– Doctors don’t recommend losing more than two pounds per week, as it can affect your body and your muscle mass.
At the speed of 1.5 pounds of weight loss per week, She will easily lose weight of 6 pounds a month. If she consistently follows her routine, She will lose 12 pounds in 60 days.
As her weight loses, She will have to jump rope for a longer duration of time to continue to see the same results.
It might take up to 4 months for her to see amazing results like 20 pounds weight loss.
Other Considerations Regarding Rope Jump
There are other factors to keep in mind when you’re jumping rope for weight loss. For example doing the same workout yields diminishing results.
You can do other exercises with rope jump. Check out 11 best bodyweight exercises to lose weight without any equipment.
If you start on any calorie restriction plan. It’s a good idea to tell your doctor about your fitness goals and your health history.
Diets like Paleo and Keto are popular nowadays, but factors like heart disease and high cholesterol might mean they aren’t a good option for you.
Jumping Rope Workout for Weight loss
There is a misconception about jumping rope for weight loss is that you have to jump rope only, but the key thing is jumping rope is aerobic exercise with high-intensity interval training (HIIT).
That means you workout at a high intensity level for short bursts, followed by limited periods. For going this exercise you will need a stopwatch or an app with a timer.
There are many jump rope transformation out there where people are showing how they transform their body to a fat loaded to slim fit body.
You can also transform your fat body into a good shape by doing jump rope challenge. I am inspired by mike tyson jump rope, he is such a legend.
Here is an example of jump rope workout-
➡️Step 1 : First, Jump rope for thirty second straight, This may be harder than it sounds. Rest for 60 seconds and then do another thirty seconds. Repeat this 9 times.
➡️Step 2 : Jump rope for thirty seconds straight while alternating feet, Shifting your body weight back and forth and tightening your core. Rest for 90 seconds between reps. Do this exercise four times.
➡️Step 3 : End with a jump rope circuit combination. Do thirty seconds of jumping rope, rest for only 15 seconds before doing thirty seconds of jumping jacks. Rest for 15 seconds, and add in thirty seconds of burpees. Again rest and finish with thirty seconds of pushups.
How to Jump Rope
When you are using a jump rope for exercise equipment, you have to invest in a good quality jump rope.
If you’re never do jump rope or if it’s been awhile, here is a beginner’s guide:
First, you will have to stand straight and tall with your feet shoulder width apart and the jumping rape behind your feet. Use your hands to swing the rope forward in the same movement.
As you swing the rope forward, you are also moving your wrists a little upward so that the rope will come down between your knee and your ankles.
You might have to practice this movement a few times and after that you have a flow of doing jump rope.
Best Jump Rope Exercises
|1.||Split leg jumps|
|2.||External-to-Internal Rotation Jumps|
|4.||Running in Place|
|5.||Single leg jumps|
|6.||Rope jumping ladder|
1. Split leg jumps
Start with your left right foot forward. As you jump move your right foot backward and left foot forward before landing.
2. External-to-Internal Rotation Jumps
Jump your body and rotate your right foot to point toward 2 o’clock when you land. As you jump again, make sure to rotate the feet to point to 12 o’clock to protect your knees from injury.
3. Wide-to-Narrow Jumps
Jump the feet out to shoulder-width apart and then attach both legs.
4. Running in Place
Changing between right and left foot. Jump for 60 seconds and extend to 90 seconds. Likewise, start your interval at 30 seconds and reduce to 15 seconds as your fitness improves. Complete 4 to 6 sets of timed intervals.
5. Single leg jumps
In this exercise you have to focus on your one foot. Focus on one foot for 30 seconds, the rest for 15 seconds and start again with your other feet.
6. Rope jumping ladder
It is a traditional jump-rope form, taking off and landing on both feet. Start with 30 seconds and then rest for 15 seconds. Do it for 4-6 timed intervals.
7. Split-leg jumps
Take your right foot forward and then switch to left foot forward while in the air, another foot while jumping. Jump for a minute and then rest for thirty seconds. As your strength improves, increase the workout time to 90 seconds and reduce the interval to 15 seconds. Complete 4 to 6 sets of timed intervals.
Note– For beginner jump rope workout is difficult that is shown in above. They can start with simple jump rope exercises like “Rope Jumping Ladder”
I hope you like our overview of jump rope for weight loss. The question is does jump rope help lose weight? The answer is Yes you can.
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Rope Jump FAQ:
How Long Should I Jump Rope to Lose Fat?
For beginners, start skipping as long as you can, then rest for sixty seconds, repeat for five minutes. Again skip as long as you can then rest for 45 seconds, repeat the process and reduce the rest time for better results.
Can I Lose Weight by Jumping Rope Every Single Day?
On average, You will burn 750 calories by doing jump rope for one hour. More heavier you are, The more calories your body will burn. For weight loss, you need to create a caloric deficit..
What Happens If You Skip Rope Every Single Day?
It burns many calories. When you jump consistently, your body burns 700 to 1000 calories an hour – compare that to 100 to 200 calories burned per hour while walking…
Are weighted jump ropes good?
The speed rope and a weighted jump rope both provide same benefits, like improve coordination, footwork, agility and endurance. But best weighted jump rope burn a significant amount of calories and promoting weight loss.
Ranjan Singh is a Registered Dietitian, Personal Trainer, founder of Weight Loss Guider and Health Blogger with a Passion for Functional Nutrition. Ranjan is always willing to roll up his sleeves and research the really hard topics and for that, we are all thankful.