How a Jump Rope Workout Can Help Blast Off Excess Body Fat

Did you know a jump rope workout can be one of the most effective ways to burn off a ton of calories?

This is probably on of the simplest options for anyone who’s goal is to get a leaner physique. Price wise, a jump rope is a helluva lot cheaper than a treadmill or stationary bike. Also, if you can’t find a good place to get in your High-Intensity Interval Training, this little piece of equipment is pretty convenient when space is an issue.

Jump Rope Workout

I have to admit that one of my favorite ways to finish off an exercise session is to grab my rope and set the stop watch. I like to have options when I train because I really don’t like doing the same style of workouts over, and over, and over again. So, while I might use sprints as my primary training method, I like to have a fall back option that I know won’t let me down.

Jump Roping: The Hardcore Way


Okay, I want to get this out of the way first…wasn’t skipping rope fun when you were a kid? Well for me it was. For anyone who likes a fitness challenge, a jump rope workout can bring back a little bit of the childhood glee that sometimes gets lost along the way to adulthood.

The main thing I struggled with when I first started adding in a jump rope element to my training was my coordination fell a bit on the rusty side. But like with anything, after a bit of practice you can pretty much nail it down.

One trick I used to get better command of my ability was to simply see how long I could stay with a particular rhythm. First I’d go as slow as possible. When I felt confident I could keep a slow enough speed, I’d increase the pace. After the first two jump rope works later, you should be golden.

If your not sure about what kind of footwork patterns and exercises you can do to take your rope routine to the edge then check out this video. I especially like the freestyle at the end…

Srdjan Popovic runs a great fitness blog over at Bloom to Fit. I highly recommend checking out his site. And here’s the link to his jump rope workout

The Benefits of Jump Ropes and HIIT

If you’re looking for a quick way to burn a heck-load of calories (which, by the way, is the most direct way to burn through stubborn body fat) HIIT is a great way to either finish off a workout routine or save it for a “rest day.” For anyone who’s specifically focused on fat loss adding a quick session to a day when you’re not putting resistance on the muscles can be you pushing towards your goals.

I’ve discussed metabolic training before, which is based on cycling between short bursts of working and resting states. One of the ways get the most calories burned during a workout is to use total body routine. And you definitely get that with a jump rope workout: practically every muscle sees some action.

One of the muscles I was surprised to see the most soreness in, when I first started, were the abs. Knees Highs are basically like mountain climbers, so if you do a 20-minute session that’s going to leave you with a pretty good ab workout too.

A Couple Jump Rope Workout Ideas

Here I’m outline simple routines to get you started with using the jump rope method. This first one is if you’re just starting out, or are new to HIIT:

  1. Go for a total of one minute at 60%-70% of your max output.
  2. Walk/stroll for one minute. An active rest isn’t what we want. Going slow is important.

When the one minute of rest is up, this concludes round one. Depending on your endurance, you can either crank out another 3-6 rounds.

For a more advanced program, you’ll be looking at the same kind of format, but with the max output increased and the interval times shortened:

  1. Go for a total of 30-45 seconds at 90% of your max output.
  2. Walk/stroll for 30-45 seconds. Again, recovery is very important in interval training.

Just like our first routine, strive to last for 3-6 rounds. If your stamina is strong enough try aiming for 15-20 minutes worth of rounds.

For someone looking to workout only at home, a jump rope just seems to fit in perfect with bodyweight cardio training. It’s easy to blend together your strength and cardio elements in a single go, rather than breaking them up into separate parts.

Finding the Rope That Fits “You”

When you’re looking to purchase a jump rope, the major thing you should be considering is it’s length, and not style. In fact, I still use the same rope I bought about five years ago at around $6, plus tax. It’s just a basic, no frills speed rope. And it works as good as the day I bought it.

The major reason why I consider length important above all else is because not all ropes fit all sizes. Most ropes are sized between 8-10 feet in length. (I use one measuring 9-feet long, which is good someone just over/under 6 feet tall.) But if you’re much taller than 6 feet then the 10 footer is probably the way to go. On the shorter end, the 8 foot size is probably going to be your best bet.

Some ropes are adjustable, but I recommend sizing one to your size than to cut off an inch or two and try to fit it back in place.

A good method for figuring out which rope will accommodate your height is to actually try one out. The thing you should be looking for is if you put your foot in the middle of the rope each handle should reach up to the top of your chest.

When you finally have the right size of rope, then you’ll be ready to tackle one of the two sample interval routines above, or you can opt for your jump rope workout. There are so many options with this nifty little piece of equipment that you never have to repeat the same session twice.


About the Author

mw 100x100Hey! I'm , and I've setup this blog to prove anyone can get in shape without needing a gym fee. Each article is drawn from my own experiences, expert trainers and bestselling fitness authors. Please feel free to chat me up on FacebookG+ and Twitter. Also, I do reply to every comment...so drop me a line down below.


Opt In Image
If you enjoyed this article, get email updates (it's free)

Get advanced tips to start building the body you'll be happy with right from home...plus you'll get a FREE COPY of my eBook, The Bodyweight Advantage! Just enter your name and email below:

96 comments
spring
spring

hi mitch

i have been skipping for the past three weeks what i do is every 2nd day i do  a thousand jumps it really winds me now it took me a while to build up to this . at present for the past two weeks ive done 3000 jumps a week. i feel i am toning up when will i see the weight loss and can you recommend what i should be eating daily. i have one treat a week just to treat myself for all the hard work ive been doing the sweat does be pumping off me and i always have a face like a beetroot ha ha

Venkat21
Venkat21

I am 220 lbs, 178 cms. I need to lose weight. I have been rope jumping for 2 months now and am able to count till 3000 but with stops between 200-300. How much should I jump rope non-stop to burn my fat-off?

sarah
sarah

@HomeFitnessManual hi mitch tomorrow i am going on holidays the update is my body has got smaller but i still have my weight around my hips it has got smaller but not to worrry il keep at the skipping when i get back from holidays

sarah
sarah

hi mitch just to give you an update yesterday two people asked me what i had been doing that i had lost loads of weight and i said ive been jumping rope they said its really noticeable and i look great. even though the scales has gone up i must be succeding so im delighted i wont worry about scales:)

sarah28
sarah28

hi mitch still no weight loss but my bofriend has said he notices the weight loss so i guess thats something. il keep jumping

sarah28
sarah28

hi mitch

ive been skipping for the last 13 days i started off really bad but now ive worked up to 800 jumps a day. at the start i was very out of breath but now i seem to be improving and it doesint take me as long to get my breath back. im going on holidays in 4 weeks time. when will i start seeing weight loss im eating sensibly too.

sarah
sarah

hi ive been skipping for the last 12 days i do about 600 jumps a day i try to do more but it hard going. ive been eating three meals a day .. ive worked up to 800 a day and find im not as out as breath as when i started . ive not noticed any weight loss yet my legs have toned but my thighs are still the same. my shoulders are getting smaller.

when will i notice a difference in scales im goin on holidays in four weeks and i will be skipping every day til i go.

its hard going but i think im getting fitter

sarah
sarah

Hi ive been jumping rope for the past two weeks doing 500 jumps up to 800 jumps a day my body has got leaner but im still same weight. what am i doing wrong? i only eat three meals a day and no junk

hellokittyrobots
hellokittyrobots

If I do 15-30 minutes of jump roping a day, will that help me lose all around body fat? And of course watching what I eat aswell. And if so will I see results after a month?

Ravi Raj Singh
Ravi Raj Singh

Hi, I started doing workout during Mid 2010. When I started, my body-weight was 87 Kilo approx (191.80 pounds). Jumping rope was the major part of my work out regime and I lost like 25 kilos (55.11 pounds) in 3-4 months. After-that, I dint stop doing working out however, I stopped going to the Gym and instead of heavy work outs, I sticked to cardios and only Jumprope. its been two years now and now I weight 68 Kilos (150 Pounds). For the last three months, I am noticing that I am gaining weight all on a sudden and I still maintaining my cardio regime. Everyday I spend like 50 minutes with my Jumprope and have 3 sets of 3000 during that amount of time (Total=9000). BUT, why I still am gaining weight and having loose skins in the belly and waist areas>? I am not having rich foods, but sometimes, and having healthy diets almost everyday. ANY SUGGESTIONS PELASE?

lou
lou

Hey Mitch, I've tried the whole hiit thing and I have to admit, it works but I find that I cannot do more than two sessions a week. I want something I can do every day, so my question is, would just jumping for thirty minutes a day with of course diet and exercise give me the body I desire?

Raji
Raji

Mitch! Hello. Today I started with jumping-rope on the terrace! I bought this rope that shows the number of times I've jumped :D did 319 today. well I tried to update you about this on Google+ but couldn't figure out how to send a message! hahah... anyway. see ya.

Raji
Raji

Hi, I read your article and feels great to know that skipping rope can be one the best ways to lose weight. I need to lose about 20 kilograms, do you think I can manage that by just skipping rope and some pranayam (yoga deep breathing exercises) and reducing overeating? Thank you again for the motivation to so many people!

Shamir
Shamir

well, in my case i try to say to myself that im playing cuz' sometimes like today it's a little hard to get the motivation push to do it. im wondering... if i just jump rope only, do you think is going to be effective as doing aerobics and other workouts? cuz' i really like jumping... and it's only what i do..... for losing weight.. cuz' the other workouts don't get my attention that much...!

Jose
Jose

I am 5.4" & 115Ibs. How many calories do I burn doing 30 minutes of rope skipping in HIIT style? Thank you!

Lola
Lola

Thank you for the quick reply!, really appreciate it! How long do you think it would take before I start to see the difference in terms of size?. Is there anything more I can do to make it burn more in my tummy region? Thanks

HomeFitnessManual
HomeFitnessManual moderator

@Venkat21 I recommend using intervals rather than a session where you consecutively jump for long periods of time. You've said you've been jump roping for two month...what kind of progress have you made already? Everyone starts off with different needs. The frequency of your workouts will matter as well. Either 2-3 sessions per week of 20-30 min workouts should get your body burning through enough calories to see immediate change.

-Mitch

HomeFitnessManual
HomeFitnessManual moderator

@sarah I hope you have a blast on your holiday. You deserve to enjoy yourself after the hard work you've been putting in. Best wishes!

-Mitch

HomeFitnessManual
HomeFitnessManual moderator

@sarah That's awesome! Keep up the amazing work. :)

HomeFitnessManual
HomeFitnessManual moderator

@sarah28...it's awesome when someone recognized the progress. I'm happy to hear you're sticking with it. :)

HomeFitnessManual
HomeFitnessManual moderator

@sarah28 I love reading your updates! Doing fat loss the right and healthy way will take time. I know you've got a deadline (those 4-weeks). How much fat were you looking to burn during that time? With a diet that's planned out to maximize your training, I suggest only aiming to burn off 1-2 pounds per week.

While it might not sound like a pound or two is a lot, it takes considerable effort to get even that much accomplished.

There's a lot of calories that make up a pound of fat. You can alway cut deeper into your calorie intake, or raise your intensity during exercise. Either works. But you'll most likely feel more tired and wiped out than before. Moreover, you'll probably feel like your motivation has dried up as well.

The best advice is to stick with what you're doing, and tweak it slightly. This beats out drastic changes to the plan, or giving up on what you're trying to achieve.

-Mitch

HomeFitnessManual
HomeFitnessManual moderator

@sarah Don't worry so much about what the scales says. Instead, keep watching the mirror. That's truly the best way to judge how far you're coming. The thigh area is a trouble spot for most women, since this is where the body is predisposed to storing fat.

It sounds like you're making great progress so far. Just make sure your workouts are intense. They should be close to an intense level of 8-out-of-10. At this intensity, you might only need one or two jump rope sessions per week. While it might seem like it's better to double up on the work, not allowing your body proper recovery time can hinder your progress. That's just something to keep in mind.

Even though you might feel like you're progress is moving at a snail's pace, I know there's a lot of people who would be envious of the strides you've already managed in such a short amount of time. 

Great work!

-Mitch

HomeFitnessManual
HomeFitnessManual moderator

@sarah It sounds like you're on the right track to nailing your goals. While it might feel frustrating that you're not seeing immediate results keep with your goals. Continuing to stay away from the junk, and sticking to your workouts is how you will achieve progress.

-Mitch

HomeFitnessManual
HomeFitnessManual moderator

@hellokittyrobots Our bodies can't spot reduce fat loss. What does happen is there are certain areas on the body where fat cells linger, like the belly and thighs. What exercises like jump roping, a stationary bike in the gym, or going a few rounds of hill sprints outdoors help is erase fat...no matter where it's at on the body.

The amount of calories burned of a 15-30 min workout all depends on the intensity put into it. But if your diet is based on creating a calorie-deficit, there's no doubt you'll see amazing results with adding a jump rope HIIT routine.

Mitch Wright
Mitch Wright

Hey Ravi, I was just going over this recently with another reader. My suggestion is to scale back on the cardio and start working on building up more muscle mass. Typically, I don't think a fat loss plan should last longer than 6 months. Ideally, more like 2-3 months instead. The body simply stops responding...and you end up needed to work 2-3xs harder to squeak out the kind of results you're used to seeing. So you need to give yourself a break. You can use bodyweight training to increase your muscle volume, if you don't have access to dumbbells and weights. Another reason why adding size is you change your body composition, and this will help your skin fill in around your frame better. Let me know if this helps.

Mitch Wright
Mitch Wright

Lou, I don't know about you but I'd get bored real quick if all I did was jump rope for 30 minutes each day. You'll definitely get a leaner body doing that style of routine, but it all depends on how much bodyweight you'll need to drop, and how much muscle mass you have on your frame before saying you can get the body you desire. When I'm aiming to cut body fat my jump rope workouts typically rotate between 1-2 sessions of hiit a week, and with a focus on bodyweight cardio routines (or another intense resistance training) on the other days. This way I'm working the body for strength just as much as I am for fat loss. I hope that helps some.

admin
admin

Sounds like a great start, Raji. I'm happy to see you enjoying the workout. And a counting rope, huh? Yours is way more fancier than mine. I'm a little jealous. BTW, if you want to message me on G+ just make sure I'm the only one in the "send to" field. This way it gets sent just to me. :)

admin
admin

Raji, dropping those 20 kilograms will require a combination of efforts. The first thing I would look at is making sure your eating reflects the changes you want to make. Exercising your muscles will help to keep them strong, and skipping rope would be to reduce the fat even more. This is the order I generally recommend people start with. Diet is should be the cornerstone holding everything together. Skipping rope is just a fun way to replace going for a run. A quick question with the Pranayama breathing: will you be doing them along with yoga poses or while sitting? -Mitch

admin
admin

Shamir, jump roping will help you work almost your entire body. I find it's better to do it in addition to my usual routines than as a standalone workout. It's a fun way to replace boring cardio. But if you're looking for a honest way to get started, you'll most certainly see results even if all you did was skip with a jump rope.

admin
admin

Hey Jose, HIIT is different than traditional cardio. You don't use up the calories during those 30 minutes of jump roping. What actually happens is you create an afterburn effect, which is how you can keep killing off the calories hours after you're done working out. When I'm training for fat loss, I'll pair HIIT and steady-state running to get the best show of results. I hope that helps.

Venkat21
Venkat21

@HomeFitnessManual Mitch, thank you for the response. I am seeing improvement in my stamina and seem to have better shaped shoulders and chests though I did not do any weights and just did jump rope. Besides that, my pants have become slightly lose, maybe 1/2 inch. Not sure if that is on track though. I did not change my diet and ate as usual 

sarah28
sarah28

@HomeFitnessManual  Hi Mitch

I went to get my heart checked today after all my skipping and walking it turns out ive put on half a stone and the doctor told to lose weight. so im confused as whats going on i told him i was exercising but if the scales is going to be bigger whats the point in skipping and il always be overweight

sarah28
sarah28

@HomeFitnessManual  i only want to lose half a stone before i go away i have an underactive thyroid so maybe this is why the weight is taking so long anyway i will keep it up thanks for your advice

Raji
Raji

Firstly, thank you very much, Mitch, for the reply. Yeah, you are right. So what kind of exercises should I do/start with? I dont have much space in the house for stretching. And I've been to the gym in my vacations, but after I leave the gym, I have always gained weight. Like, losing 3-4 kilos in the gym and then gaining 10 after leaving it!! So I hate the gym. :-( I have a book on Yoga and I can do the poses too, but what I meant here was just sitting and doing the deep breathing. Space is a major problem, and so is the time. I leave home at 8am and am back by 9pm, tired. But I'm frustrated with all this weight so I wanted something easy like jumping-rope to fit in this schedule. 6.30-7.00am or something like that (on my building terrace). But I would like to try doing all the things that you suggest! Thanks! -Raji.

HomeFitnessManual
HomeFitnessManual moderator

@Venkat21 Sounds like you're on the right track with everything. 

You could always try to finish those 100 jumps within 90 secs, or...you can do the same work you're doing, for about 10-15 minutes, and then casually jump rope for another 15 minutes.

The first method means you're going to put more effort into reducing your time.

The second method is a combo of hiit and traditional cardio. The 1st half (hiit) releases fatty acids in your bloodstream, and the 2nd part actually uses them up. It's an effective tactic when you hit your effort limit.

You're still wind up being drenched in sweat, and still going to burn off fat, but you're not punishing yourself.

Venkat21
Venkat21

@HomeFitnessManual

I take about 100 secs for 100 jumps...like about 1 jump a second...i do sweat a lot without even a spot of my dress dry...my intervals between reps have been reduced though...it started like about a minute to now about 15-25 seconds

HomeFitnessManual
HomeFitnessManual moderator

@Venkat21 The only thing I can think that might be at the cause of your hand pain would gripping the handles too hard. Another fix could be to make sure the wrists are responsible for leading the rope...and nothing else.

And I clearly can see how my response to your 3500 100x35 jump method seemed confusing. The internet at home was down, so I had to resort to using my phone...and that usually guarantees something not coming out as I meant to type it.

To clarify that part, how long does it taking you to finish the 100 jumps in a row? 

What I trying to say was: fat loss doesn't depend on how many jumps you string together in succession...but that you're doing the work with enough intensity. This, and the ratio of work vs rest matters more than simply going 3500.

Venkat21
Venkat21

@HomeFitnessManual

The pain starts after say 600-700. Everytime I stop and restart, the pain comes back after 120-150. Was not sure if this was normal, but now i think it is not based on your earlier reply. 

I am sure if I understood what you said about the number of jumps

HomeFitnessManual
HomeFitnessManual moderator

@Venkat21 1. I'm not sure what would be causing the pain in your hands like that, so I'm not quite sure how to fix it. Does it happen after a while? Or is it immediate?

2. The number jumps you're does matter, but only as much as it takes for you to finish each round of 100x35. Where you'll want to be working around 70%-80% of your max output.

-Mitch

Venkat21
Venkat21

@HomeFitnessManual

Questions

1. When I jump rope, my palms and fingers pain. Is this normal? and how to get rid of it

2. How long to jump rope without stopping. I am doing 3500 at 100x35 times with 10-15 secs break. Is this good for fat burn or do I need to increase?

Please let me know

Thank you

HomeFitnessManual
HomeFitnessManual moderator

@Venkat21, sounds like you're on your way to seeing some profound results. It just goes to show even a little bit of exercise helps. If you're looking to speed up your weight loss I recommend tweaking your diet so you're working in a calorie deficit. 

A simple strategy is to take your target weight and multiply that by 10. I'll use myself as an example. I weigh 170 and would want to drop down to 165. So I'd eat 1650 calories per day.

How steep the cut in calories depends on how many you normally eat per day. I don't like cutting beyond 600 calories per day. It's tough to maintain that amount for very long. But the method above can be arranged to help you meet your needs.

I hope that helps...and please keep me posted. I'm excited to hear the kind of results you'll achieving.

-Mitch

HomeFitnessManual
HomeFitnessManual moderator

@sarah28 There's a lot of carbs in porridge and fruit. So, I'd caution you about how many calories you might be eating that are coming right from carbs.

So fat loss purposes you don't need to cut them out completely, but they should be limited. Eating more veggies and proteins are ideally the better foundations for your meals.

Btw - I've never had a porridge sandwich, but it sounds tasty.

sarah28
sarah28

@HomeFitnessManual @sarah28 i only three meals a day porrige sandwich for lunch and then dinner. i have been eating fruit also.the fact im losing the weight and my boyfriend notices it is all i need to worry about muscle weighs more then fat. i wont give up im gettin leaner and my clothes tell me that

HomeFitnessManual
HomeFitnessManual moderator

@sarah28My question would go directly to your diet. I know you've said that you're not eating junk food. But the direction your fat loss goes is also reflected in how much you're eating. You certainly don't want to be starving yourself...but you also don't want to be eating too much.

If you allow your frustrations to overtake your weight loss momentum, then your goals will always seem too far away. 
Keep using boyfriend to help you stay focused. If you feel supported the effort won't feel as challenging as you think. Also, getting the results you want comes down to being "Emotionally Organized". It's important to be willing to accept some setbacks (because they're going to  happen, and they happen to everyone) yet, not allow them to stop you.
I hope this helps you out some.
-Mitch

HomeFitnessManual
HomeFitnessManual moderator

@sarah28 The thyroid will slow down your results, but it should not keep you from reaching your weight loss goal on time.

Keep me in the loop with your progress. :)

Mitch

admin
admin

Please do, I'd love to follow your training.

Raji
Raji

Thanks Mitch! :-) I will do so and keep you updated -Raji

admin
admin

Raji, you don't need a huge amount of space to help strengthen your body. This is why I love working with bodyweight exercises. But if you are comfortable with following your yoga book, then start there. Those poses might be the best way to improve your strength and mobility, and you will already be familiar with them. If you're looking to get stronger and lose fat at the same time you can try a pushing/pulling program with high intensity. For push ups, the only room you need is the length of your body. For pull ups, a free doorway with a bar secured to it is all you need. Also, you'll want to exercise the lower body with either Squats of Lunges. Again, all the space you will need is the length of your body. Even if you're living quarters are small, you can still positively change your body. Another option you have is doing Burpees, which are like a combination of these exercises. Starting in a standing position (1) you squat down, (2) kick your legs back, (3) do a push up, (4) kick the legs inward, (5) and return to the starting position by coming up out of the squat. You can even end the Burpees with a jump right at the end. This is helpful if you don't have the room to use a jump rope. Let me know how it goes.

admin
admin

Anytime, Shamir.

Contact | Disclaimer | DMCA Notice | Privacy Policy | Anti-Spam Policy |