While this jump rope challenge for weight loss is incredibly effective, no fitness plan is complete without a balanced diet. To further support your weight loss journey, use our Weighted Jump Rope Workout guide to incorporate resistance training with your jump rope sessions. First, you’ll likely have lost a few pounds, as jumping rope is one of the most effective ways to burn calories. Jump just high enough for the rope to pass under your feet; turns per minute is a good starting pace, roughly one turn per second. Hold the rope loosely, using your thumb and index finger for control, and you should aim to use a circular wrist motion to turn the rope. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. The point where the handles meet the rope should be level with your armpits. “Stand on the centre of the rope and lift the handles upward. Jumping rope, often regarded as a childhood pastime, has gained significant recognition in recent years as a potent exercise for weight loss and overall fitness. If you’re dealing with certain pre-existing injuries or you’re out of shape, jumping rope may not be the best exercise. On average, jumping rope burns 700 calories per hour, which is more than cycling, rowing, and swimming. We’ll be performing a combination of upper-body exercises and jumping rope. The first day of this 30-day jump rope weight loss plan is going to focus on the lower-body. The instant fast clip system allows you to switch out ropes in seconds. JRDTV is our highly recommended solution for beginners if you’re short on time or struggle with consistency. You will find personalized coaching, hundreds of commercial-free workouts, and a community forum. Depending on your skill level, you may want to just stick to the basic jump. The goal here is to keep your heart rate up throughout the entire workout. This workout will be broken up into 5 rounds, with a second rest between each round. Like the first workout, this workout is broken into 4 rounds. Surprisingly, short bouts of jumping rope can still offer remarkable results. Rope under the arm, I started researching the benefits of jumping rope. Jumping rope burns up to 13 calories a minute, X Research source and is great for a quick workout on the go. The most effective is the side swing, in which you keep your elbows tight to your side, hold the handles, and swing the rope in a loop to each side, creating a figure eight (watch a video of the move).I began my jump rope journey and subsequent body transformation with the intent to burn fat, get lean, feel better, and have more energy.Jump roping is a demanding activity, so it's essential to stay hydrated․ Drink plenty of water before, during, and after your workout to prevent dehydration․Jumping rope is an excellent way to lose weight because it provides a full-body workout that targets your cardiovascular system, legs, and core.The high-intensity nature of this exercise means that it can also elevate your metabolic rate, helping you to continue burning calories even after your workout is over.“You can also work up to hopscotch jumping, jogging, high-knee jumping, double jumps, and criss-cross jumping,” she adds. Improves Muscle Tone for Leaner Appearance Start with Best Jump Rope Workouts for Beginners 🎯 Ready to burn serious fat? 🎯 Want structured beginner workouts? Pair with strength training for optimal fat loss — see Jump Rope and Strength Training Combo. 🚫 Jumping too high (keep jumps small) 🚫 Landing flat-footed (stay on the balls of your feet) 🚫 Excessive arm movement (rotate with wrists) 🚫 Using the wrong rope length Plus, it's more adjustable than most with a rope that can be cinched down without cutting, so users of varying heights can jump on the same rope. It's a basic, but excellent feature for anyone looking to keep better track of their workouts. Together, the rope and handles weigh 1 pound, so this kit is enough to challenge you during a good cardio sesh. But if you're serious about upgrading your cardio workout and don't mind splurging a little, this one is well worth the price.What do buyers say? Plus, you can also connect to their mobile app for access to fast and effective workouts. Jumping rope is an effective workout — it can help you lose fat, build muscle and improve agility. So, make sure to take that into account when estimating how many calories you’re burning. The effort at which you perform an exercise will directly impact how effective that exercise is at burning calories. Find out how the nostalgic exercise can help you lose weight and learn all the benefits of jumping rope you didn’t know. It provides a full-body workout that burns calories, strengthens muscles, and boosts your cardiovascular fitness. Here are a few important benefits of jumping rope that you can enjoy during weight loss. “The best thing about jump rope is its versatility,” says Tim Haft, an ACE-certified personal trainer and the founder of the Punk Rope workout. “Many people are still working out at home, and a jump rope is a very easy piece of fitness equipment to have and use anywhere. Remember back in grade school, when jumping rope at the playground or in your backyard was a totally fun, carefree activity? I used my Yuccer jump rope — a digital cordless skipping rope complete with a calorie counter and timer. Jumping rope is a simple yet effective cardio workout that can help you burn calories and lose weight. There are weighted jump ropes, then there are the Proud Panda Heavy Weighted Jump Ropes. Crossrope brings an extra heft to your jump rope workouts, with a simple clip system that allows you to switch between light (green, .25 pound) and heavy ropes (white, .5 pound or gray, 1 pound). The best part is that their jump ropes are sold in sets, and the easy rope connect system allows you to quickly switch between different weighted ropes. Exercise like jumping rope can help to lower blood pressure by making your heart stronger and more efficient at pumping blood. As you become more skilled at jumping rope, you will develop better coordination and timing. Jumping rope is a great cardiovascular workout because it gets your heart rate up and keeps it up for an extended period of time. Jeffries is the first one to say that there are a lot of options when it comes to jump ropes, and his might not be the best option for everyone. This is the reason we look to him for his input on the best jump ropes, and why he's since gone on to create his own product. What to Expect After 30 Days A study published in the Journal of Sports Science and Medicine found that jump rope is as effective as other cardio exercises like running or cycling for weight loss. One of the key factors in determining the effectiveness of jump rope for weight loss is how it compares to other forms of cardio exercises. The caloric expenditure during jump rope workouts can be attributed to the high-intensity nature of the exercise, which requires rapid, repetitive movements. Then hold the handles and rotate your wrists without jumping.You can even jump rope indoors on a rainy day or when it’s too hot to exercise outside.If you want to simulate barefoot training, go for this Minimalist option.The speed rope is the go-to choice for those looking to amp up the intensity.After mastering these five progressive steps, attempt continuous alternation with rope.She also leads workout routines and challenges in our new Start TODAY app.It's a full-body workout that engages various muscle groups, improves cardiovascular health, and enhances coordination.Overall, jumping rope can be a fun way to jump-start your fitness goals or a way to switch up your workouts. Seeing cardiovascular benefits from physical activity start with roughly 150 minutes of moderate-intensity exercise a week. And he’s willing to chalk all of that up to jumping rope. This length enables a proper technique and effective movement, which enhances calorie burn during workouts. What is the recommended length for a jump rope to fully experience the rope jumping benefits effectively? How do the skipping benefits for weight loss compare to other forms of cardio exercise? While some have options to load-up a pound or two, these beastly ropes come in 2, 3, or 5-pound increments. So if you find yourself getting caught and tangled (let alone frustrated) with traditional ropes, this might be a great starting point. They are handmade in Washington and thanks to their unbreakable handles, you can ensure that even if you’re not a pro, this rope surely is. Thanks to their shatterproof beads, whether you’re a beginner looking to master their first side swing or an expert looking to string together multiple crisscrosses, this rope can take a beating. By the end of the week, I felt far more comfortable with some of the jump rope techniques I usually avoid. If you plan to do cardio exercise early, it could favor (and encourage) fat metabolism, especially when performed fasted. Research has shown that this glorified piece of string can increase cardio fitness, build strength, blitz calories, and improve agility and coordination. Head to your local sports store and pick up a jump rope. Can I Lose Weight by Jumping Rope Everyday? At Crossrope, we designed a versatile jump rope system that lets you easily swap between different weights to keep your workouts dynamic and challenging. Ropeless jump ropes deliver the same cardio and coordination benefits of traditional jumping without the space or setup limitations. One of our favorite features of jump rope come from being able to utilize a combination of light and heavy jump ropes in your workouts. The dynamic movement engages your core muscles, forcing them to stabilise your body. One of the most remarkable skipping rope benefits is how it spikes your heart rate and metabolism. The plastic or nylon beads on the rope create a satisfying "thump" sound when they hit the ground, which makes it easier to master timing. It’s still intense and burns a good amount of calories. They don’t have a high enough level of fitness to jump cleanly in between each rotation. Jumping rope works your entire body and exposes weak points. So… when is the last time it was part of your exercise routine? With consistent effort and dedication, you can achieve your weight loss goals and enjoy the many benefits of jumping rope. By incorporating jump rope into your daily routine, you can burn calories, build endurance, and improve your overall fitness. To make jump rope a sustainable part of your weight loss journey, it’s essential to incorporate it into your daily routine. How to Start Jumping Rope for Weight Loss (Beginner's Guide) These skipping rope benefits give your body a lean, athletic look and raise your overall endurance to muscles as a whole, making you look and feel fitter. Skipping is not just all about caloric burn; it's also about body sculpture. The speed rope is the go-to choice for those looking to amp up the intensity. Jumping rope is a lot more than just jumping on your two feet. You can choose to jump rope outside if it is nice, or you can choose to jump rope inside of your home. They give your body time to recover and prevent overtraining. Adjustable ropes are a great option if you’re still figuring out your size. The goal with each of these workouts is to burn as many calories as possible which will fuel our weight loss. This is one of the main reasons why I’ve made jumping rope the key component to my weight loss plan. The great thing about jumping rope is how efficient it is at burning calories. This is how many calories you burned in a given jump rope workout. While jumping or landing, try to land lightly on the balls of your feet to lessen the stress on your joints. Swing the rope in a circular motion and jump over it as it passes under your feet. To enjoy the skipping rope benefits, it’s important to have the right skipping rope—height-appropriate rope. This keeps unnecessary cravings in check, making it easier to maintain a calorie-restriction diet plan for sustainable weight loss. High-intensity exercises like skipping help manage ghrelin, the hunger hormone, and improve levels of leptin, which controls fullness. Unlike complex gym machines, jump rope lets beginners focus on movement quality and rhythm from day one. Moreover, this combination promotes muscle engagement and improves functional fitness, supporting weight loss while preserving and building lean muscle mass. Jumping rope can be a great addition to a comprehensive workout routine when combined with other exercises. Jump Rope Wristband – Premium Fitness You can visualize your calorie deficit and how much fat you’ve shed throughout the 30 days. This final week is all about endurance and maximizing your calorie burn. By Week 4, you’re at the final stretch, and this is where it all comes together. Variety is not only the spice of life but the key to breaking through plateaus in your fitness routine. Week 2 introduces longer jump intervals and slight variations to keep things engaging. Footer menu: We cover more on how to calculate your body fat percentage and why it matters here. Regardless of how effective your workout is, lifestyle factors like adequate sleep, stress management, and diet also play pivotal roles in fat loss. Hastily bought during the first lockdown and since stowed away at the bottom of my gym bag, it’s the perfect lunchtime pick-me-up. One lunchtime, I dived into my car boot (home to random assortments of weird and wonderful workout gear) in search of something new to get me moving during 10-minute work breaks. The combination of resistance training and jump rope will enhance your weight-loss efforts, improving body composition and overall health. For optimal weight loss, aim to jump rope at least three to five times a week. Yes, jumping rope is suitable for a wide range of fitness levels, making it an accessible exercise option. Embrace the jump rope today and watch as it helps you reach your weight loss and fitness goals! Remember — the goal isn’t fast weight loss, it’s lasting results. With a balanced diet, proper rest, and a consistent jump rope routine, you can expect to lose 1–2 pounds per week safely. Perfect for group workouts and endurance challenges — bring a friend and make fitness fun again. Whether your goal is to feel more confident, move without pain, or simply live healthier, jump rope offers a fun, effective way to get there. A common misconception is that jump rope is hard on the joints․ While high-impact, proper technique and appropriate footwear significantly mitigate this risk․ Landing softly on the balls of your feet, maintaining good posture, and using supportive shoes can minimize stress on joints․ Individuals with pre-existing joint issues should consult a physician before starting a jump rope program and consider low-impact alternatives if necessary․ You will need to flick your wrists hard to propel the rope around you fast enough to accomplish this. Here’s the tricky part, for the first hop, lift your free leg up, swing the rope around, hop again – landing on the same foot – and kick your free leg out in front of you. Getting into the grittier, more complex exercises now. Start by entering your weight (in pounds or kilograms). So, without further ado (and fluff), let’s jump into it! My hope is this information can take some of that stress of your plate and give you a workout regimen you can feel good about. And not only reach my target weight, but keep the weight off, which is probably the most difficult thing to do! It’s a roller coaster of emotion, new (and ineffective) fitness programs, and meal prep. But since the WOD Nation Weighted Jump Rope set included a thinner rope specifically made for double unders, I decided to attempt the maneuver again — after changing into long pants. The times I’d try them would leave me frustrated and with cuts on my shins from hitting the ground too early. The Champion Sports Weighted Jump Rope offers all the benefits of working with a strength rope, without having to worry about losing any more security deposits. Fortunately, that fact didn’t stop me from being able to get a good workout. The 9-foot length worked well for me, but if you’re taller or shorter than average, you may want to find an alternative. Jumping rope and running are cardio exercises that can burn fat, build stronger bones, get your heart and lungs pumping, and more.To incorporate jump rope into your fitness routine, start by setting a consistent schedule, ideally aiming for at least three times a week.First, make sure you have a safe and clear area to jump, free from obstacles and tripping hazards.I’ve seen countless people transform their bodies with nothing more than a $10 jump rope and 20 minutes a day.Jumping rope can help to improve your balance by challenging your proprioception (the ability to sense the position of your body in space).While any jump rope can burn calories, weighted jump ropes make workouts more effective. The 9-foot length suits a wide range of athletes, enabling full-body engagement across upper body, core, and legs. Its anti-slip handles utilize a polyolefin heat-shrink layer to increase grip friction, reducing the risk of hand fatigue and sprains. The raised silicone detailing adds friction to prevent slippage, ensuring comfortable, reliable control during high-intensity sessions and double-unders. As you become more advanced, you might want to switch to a heavier rope to add resistance and intensify your workouts. A lightweight PVC rope is ideal for beginners as it’s easy to handle and control. There’s a wealth of techniques to explore, from basic jumps to double unders, which keeps your workouts engaging and challenging. However, it’s important to maintain proper form to avoid common mistakes that can lead to injuries or reduce the effectiveness of your workout. Whether you’re recovering from an injury, starting fresh, or ready to qualify for Boston, I’m here to guide you every step of the way. Looking to maximize your training and get better results? I’m not a fan of relying on my phone for everything so I like to use a separate timer. If you want to simulate barefoot training, go for this Minimalist option. It’s weird, but time actually does slow down as soon as you begin twirling the rope.Weighted jump ropes add resistance to every rotation, helping you build strength, endurance, and coordination.Adjustable ropes are a great option if you’re still figuring out your size.Now that you know all the benefits and techniques of jumping rope, you might be wondering how to get started.Starting a new fitness routine can feel overwhelming, especially when you’re not sure where to begin.If you’re like most people, the image you have of jumping rope is on the schoolyard or playground.One of the lesser-known skipping rope benefits is its effect on appetite regulation.It’s also important to allow your body enough time to rest and recover before exercising again.Alternatively, using jump rope as a cool-down can help bring your heart rate back down, stretch your muscles, and aid in recovery. You can challenge yourself with new tricks, speed goals, or jump rope workouts tailored to your fitness level. Consistency is key to fitness success, and jump rope keeps workouts exciting. Weighted jump ropes offer a complete full-body workout. The number of calories burned while jumping rope depends on the speed, intensity, and duration of your workouts. Contrary to popular belief, jump rope is not solely a cardiovascular exercise․ It engages multiple muscle groups throughout the body, including the calves, quads, hamstrings, glutes, shoulders, and core․ The constant jumping motion requires continuous stabilization and coordination, leading to improved muscle tone and strength․ This is particularly noticeable in the lower body, contributing to improved posture and reduced risk of injury․ This muscular engagement adds to the overall calorie burn, even after the workout is complete (through the increased metabolic rate)․ Jump rope, a seemingly simple childhood activity, is experiencing a resurgence as a highly effective and accessible weight loss tool․ This comprehensive guide delves into the specifics of using jump rope for weight loss, addressing common misconceptions and offering strategies for individuals of all fitness levels․ We will explore its calorie-burning potential, muscle-toning benefits, and how to integrate it into a broader fitness regimen․ Our approach will move from the practical details of jump rope workouts to the broader implications for weight management and overall health․ But it’s not just about burning calories; jumping rope can significantly improve your cardiovascular health, increase lung capacity, and enhance your overall fitness level. You may burn 670 to 990 calories in one session if you practise frequently and get up to at least 120 skips per minute. Skipping for weight loss is excellent as it increases calorie expenditure and stimulates the metabolic rate. If you are just starting with exercise or other forms of physical activity, you may ease into it by missing out on TV for five minutes a day. Jumping rope targets the abs, keeps your core tight and may reduce belly fat. The task provides a full workout that targets almost every aspect of your body, engaging all muscle groups. And if you find an activity you enjoy, you’re more likely to sustain a long-term workout regimen. There’s a reason why children use skipping rope – it’s fun! Any sort of cardiovascular exercise is highly beneficial to the heart and lungs. Weighted jump ropes are made from materials like nylon, plastic, rubber, steel and - you guessed it - actual rope. The downside to this rope is that it may not give you enough of a challenge if you’re a more experienced jump rope enthusiast. It wasn’t an issue for me as the weight felt appropriate, but be aware if you’re looking for a rope you can use both weighted and unweighted. When it’s time to up the ante for your upper body, the Rogue Bare Steel Heavy rope is an outstanding choice. Jumping rope everyday can help with that, but your diet is the most important factor. To lose weight successfully, however, you need to achieve a calorie deficit. I won’t go into too much detail here on intermittent fasting, however if you’re curious, look at our article on The Rules of Intermittent Fasting. Double the rope and hold it above your head with your hands on the rope so that they’re about 4 or 5 feet apart. If you’re up for a challenge, the double under is the move for you. Hop over the rope with your feet landing in this wider stance. So, we know what kind of exercise we’re going to perform.Jumping rope works your entire body and exposes weak points.At 1.5 pounds, the Rogue Bare Steel Heavy Rope is a solidly made, badass-looking piece of equipment that will get you upper body gains with every use.Tried to do high-intensity jump rope every single day for a month.In most cases, the handles are the first thing to go on jump ropes.Skipping rope is a fun and easy way to stay active and lose weight.Then, enter how many minutes you jumped rope for. She earned her personal training certification from the National Academy of Sports Medicine (NASM).The most effective way to jump rope for weight loss is through high-intensity interval training (HIIT).This depends on many factors, including your initial weight and jumping intensity.If you’re looking for inspiration for what to do next, why not try these suggestions?Climbing just two flights of stairs every day can lead to 6 pounds of weight loss in a year.Despite using two ropes that didn’t differ too much in weight, having the ability to switch between them without much fuss intensified my workout.You can then aim to include more jumps during your next skip session. Once you’ve got the basics down pat, it’s time to spice things up. Begin with short intervals of jumping, say 30 seconds of jumping followed by 30 seconds of rest, and gradually increase as you get more comfortable. Too long or too short, and you’ll be tripping more than jumping. Jumping rope is like a bonfire for calories, consuming them at a rate that might surprise you. Jumping rope isn’t just for kids or professional boxers – it’s for anyone looking to shed some pounds, boost their heart health, and have a bit of fun along the way. For any ropes on our list with an overall weight of 1 pound or lighter, we would perform single revolution jumps (“single unders”) for 2 minutes. The standard-size rope worked well for a more typical jump rope practice, and the weighted handles provided enough resistance for my shoulders and arms to feel like they were getting some attention too. Going from unweighted to one pound is a bit of a jump, but the heavier handle will give you the best of both cardio and resistance training worlds. With endless versatility, there are hundreds of ways you can structure a jump rope circuit to get lean, strong, and fit at your own pace.By combining jump rope with a healthy diet and lifestyle, individuals can achieve a successful weight loss conclusion to their fitness journey.Experience effective home workouts from a certified online fitness instructor!Remember, your legs are the powerhouse here, so be sure to use them to jump.This workout is broken up into 5 rounds, with a second rest between each round.After welts on my shins and constant tripping, I finally invested in a proper rope.For example, if you eat 2000 calories in a single day and burn 2500 calories, you would effectively be in a 500-calorie deficit.If you don't have any existing conditions, consider taking full advantage of this exercise today. You can gradually increase frequency as your fitness improves. It’s the ultimate workout partner – budget-friendly, travel-friendly, and insanely effective. The best part is that all you need is a skipping rope and comfy footwear to get started. Regardless of when and how you incorporate it into your routine, it’s a lot of fun and an accessible means of getting in shape. You should always aim to follow a well-balanced diet that covers all macros requirements, including complex carbs, lean protein, and healthy fats. Avoid fat burners or appetite suppressants. Even mild dehydration reduces endurance and fat-burning capacity. But without a calorie deficit, weight loss stalls. Replenish your glycogen and help your muscles recover to burn more fat long term. Size is also an important factor when selecting a jump rope. For beginners, a weighted or beaded rope might be beneficial as it offers more control and helps develop coordination. You can do it almost anywhere – at home, in the park, or at the gym – and all you need is a basic jump rope. Jumping rope offers several key benefits that amplify its effectiveness as a weight loss tool. But stick with it, and you’ll be amazed at how quickly you progress from tripping every other jump to flowing through basic sequences! The first time I skipped this, I had the worst calf cramps that night! Remember to cool down properly too. Anything more is just wasting precious energy that could be used to extend your workout duration. I remember bouncing around like I was on a pogo stick, thinking I was getting a better workout. After teaching fitness for years, I’ve pretty much seen (and personally made) every error possible. This full-body engagement boosts your metabolism, allowing for more fat burn during and after your workout. Unlike running, which primarily focuses on your legs, jump rope involves your entire body—legs, arms, core, and even your mind as you work to maintain coordination. This jump rope challenge is crafted to meet you at your current fitness level. Lower-intensity workouts can deliver high-quality health and fitness results Don’t expect to go for minutes at a time using this rope, especially on your first try — it handles very differently than other selections on our list. You can choose a countdown of either minutes or loops, so I didn’t have to worry about keeping my eye on a clock or counting how many jumps I had made - the rope did it all for me. You’ll find tutorials, challenge groups, and lots of workout programs using various combinations of ropes. Crossrope offers four different length options for their ropes to ensure that users of all heights can get an effective workout. Jump rope is one of the most effective and time-efficient tools for fat loss. Also, jumping rope can help boost your metabolism, leading to continued calorie burn even after your workout, a phenomenon known as the "afterburn effect." When combined with a healthy diet chart, jumping rope can be an effective method way to reduce body fat. On average, you can burn between 15 and 20 calories per minute while jumping rope. Jump rope workouts can elevate your metabolism, helping your body burn calories even after exercising. Jump rope is an excellent cardio workout as it elevates your heart rate and helps strengthen your cardiovascular system. Scientifically speaking, losing weight requires you to burn more calories than you take in. Jumping rope can be part of an effective weight loss strategy as it incorporates several factors that can help you lose weight. By aligning your food choices with your jump rope goals, you’ll maximize results and stay consistent. Whether you're a beginner or part of the Elevate14 Challenge, you’ll learn how to fuel your body like an athlete and burn fat efficiently. Here’s how jumping rope may benefit you. Exercise physiologist Katie Lawton, MEd, explains the benefits of jumping rope and how to get started. You may want to simply jump slowly for 5 minutes for 1-2 weeks to condition your body for this type of exercise. Losing weight can seem like a never-ending struggle. Every day, you complete a series of exercises. If you’re looking for inspiration for what to do next, why not try these suggestions? It’s best to avoid hard, unforgiving, and slippery surfaces and jump on a mat. No wonder people are confused about how to lose weight. Finding the right fitness routine and diet can be confusing and overwhelming when there is so much conflicting information. My goal at JRD has always been to help people lose excess weight and live better. Howard is a freelance health and fitness journalist and copywriter. This reestablishes single-leg stability while managing rope timing—two skills your brain must coordinate simultaneously. Let your body find its natural rhythm rather than forcing mechanical precision. Switch—weight shifts to left foot, right tapping. Start with weight on your right foot, left tapping. It focuses on the fundamentals like proper form, technique, timing, sizing your jump rope to fit you, and how to prevent injury. We created our Beginners Guide to help people just starting their jump rope journeys. For those just beginning their jump rope journeys, we offer the following helpful resources for you. The Get Fit Bundle includes both light and heavy ropes to help you progress faster and keep your workouts dynamic. Unlike running, jumping rope allows you to learn and progress with new skills like crisscrosses, double unders, and side swings. When you enter a state of flow with your jump rope, everything else that’s clouding your mind just slips away - it’s just you and your rope. And how long should you jump rope to reap those cardiovascular benefits? Many beginners struggle with very light ropes because they move too fast and provide little feedback. You can also mix in different footwork patterns and speeds to keep workouts challenging and engaging. Jump rope is one of the best tools for HIIT because it allows you to change intensity instantly. Jump rope also engages more upper-body and core muscles than running, which increases total energy expenditure. Although you could use a machine, all you really need for this exercise is a trusty set of stairs. Done regularly, jogging can help boost your metabolism for a long period of time. The intensity of a Pilates class depends on your needs. It not only helps you lose weight, but also helps you keep the weight off by building muscle. This type of exercise uses resistance to build strength and muscle. Plug jumping rope into your warm-up, HIIT workouts, or as a cardio finisher for your strength training days. I’ll explain why jumping rope benefits weight loss, how to choose the right jump rope, and wrap things up with a simple and effective jump rope workout. With its blend of cardio, strength training, and plyometric effects, jumping rope can be a powerful tool for weight loss. High-intensity interval training (HIIT) workouts can also be integrated, pushing your limits while still enjoying the benefits of jumping rope. This is an excellent skill drill for footwork and balance by only supporting your weight on one leg at a time. Take both ends of the rope together in one uniform fist, one hand on top of the other, and swing the rope like a figure eight, crossing in front of your body. This movement is a way to jazz up your workouts and ease into trick moves. Starting with the rope behind your feet and keeping your wrists glued to your sides at hip height the whole time, rotate the rope over your head. Jumping rope is so much more than just a fun way to exercise. Brandon notes he no longer thinks about boxer skip mechanics—his body simply performs them. After mastering these five progressive steps, attempt continuous alternation with rope. Hop on your right foot with rope turning while your left foot taps lightly. Now combine rope work with the tapping pattern from step two. And because we’ve seen it thousands of times, we know that you can absolutely blast through any fitness plateau and level up from beginner to intermediate to advanced. While doing a Regular Bounce, cross your arms across your body as you swing the rope around. The key here is that you must jump explosively and rotate the rope around you for two rotations per jump. Maybe it’s every five jumps or 30 seconds – it’s up to you. Beyond merely helping with weight loss, jumping rope offers a multitude of benefits that contribute to improved overall health and fitness. On average, a person weighing around 155 pounds can burn approximately 300 calories in 30 minutes of jumping rope. As long as you’re comfortable with high-impact exercise, jumping rope may help you reach your weight-loss goals. If you’re trying to burn fat, jumping rope might be your ace in the hole. While it depends on your pace, on average, someone may burn about 100 calories jumping rope for 10 minutes. Benefits of jump rope can help improve your coordination, get your heart rate going and help burn calories — and it’s an easy, affordable way to get some cardio in. Whether you’re aiming for peak cardio conditioning, fat loss, or simply want to learn a new skill, jumping rope is the way to go! If you’re looking for an incredible cardio workout, jumping rope should be on your list. Therefore, 30 minutes of jumping daily can burn significant calories to support weight loss. I always tell my students that sustainable progress beats quick results that lead to burnout or injury. Most importantly, listen to your body. I remember trying to jump right into advanced routines (pun intended!) and getting so discouraged. He adds that these are skills that translate well to real life, whether you’re racing down a city street, or running after your dog. “Additionally, the wrists and forearms control the movement of the rope. And don't let the fun part fool you—this is a serious workout. Jumping rope can be very challenging, but also as an element of play that is a huge draw.”