Jumping Rope to Lose Weight

jumping rope lose weight

Cardio isn’t just limited to running on the treadmill, using the elliptical  or a bike. Jumping rope to lose weight is a great option, especially for those with a limited of amount of space. Gym memberships and expensive cardio equipment cost hundreds of thousands of dollars, where as a good jump rope only costs a few (and no monthly fees).

Jumping rope is a full body body-weight workout. Not only does it help burn calories which burn fat, but jumping rope also improves your speed, endurance, and hand-eye coordination. It’s the reason why so many professional boxers have skipping rope in their workout routines.

Jumping Rope Burns Calories!

Jumping rope on average actually burns up to 11 calories per minute! That’s twice as much per minute compared to speed walking. You can even burn up to 20 calories per minute if you really ramp up the speed and intensity, but be warned;  jumping rope is very exhausting. On top of a good jump rope routine, these cardio workouts at home are also a great alternative.

Buying A Jump Rope

jump rope weightThis is step one (if you don’t already have a good jump rope). Try to get a well made one, as the handles on plastic flimsy ones often break or get tangled.

The right size of a jump rope is one where the handles reach up to your underarms while you are standing on the middle of the jump rope. Most jump ropes are easily adjustable, so that shouldn’t be much of an issue. A rope that is too long or too short will not work as well for obvious reasons, and will do nothing but frustrate you.

Making a Plan

Setting realistic goals is an excellent way to progress with getting fit. Start off with 5-10 minutes of jump rope, and then see how you feel. The goal for jumping rope to lose weight is to keep your heart rate at 60%-80% of your max. You can calculate your approximate average heart rate by clicking here.

If you haven’t been active in a while, don’t push yourself too hard. Keep track of your workouts, and take breaks when necessary. You don’t need to jump rope for a consecutive 30, 20, or even 10 minutes. Take short breaks when you feel tired, and then start again. Stay consistent, so if you skip for 5 minutes and take a 90 second break, your next set should be 5 minutes of jump rope and another 90 second rest.

Jump rope is a very versatile workout, so saying “It’s boring” or “It’s too easy” is out of the question. You can do regular jump rope, or make it challenging with double jumps, alternating feet, jogging while skipping, side to side, and much more! A more comprehensive list can be found here.



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