Jump Rope Workout For Weight Loss

Jumping rope is an excellent way to burn calories, but it’s also a great form of cardiovascular exercise.

It’s important to remember that jumping rope is an aerobic exercise, so you’ll be able to do it for longer than other forms of cardio.

Jumping rope is also a full-body workout, which means you’ll be burning calories in your arms and legs as well as your core. This can help with weight loss because when you use more muscles during exercise, you burn more calories.

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Jump Rope Workout For Weight Loss

Jump roping is one of the best beginner weight loss workouts you can do.  Not only are jump ropes always in stock at stores, but jumping rope can burn more calories than running and spinning! There are also numerous options to choose from including weighted and speed so you can increase or decrease the intensity of your workouts.

According to this study at Harvard, depending on your weight, you can burn this many calories with 30 minutes of each of these activities:

BENEFITS OF A JUMP ROPE WORKOUT

Why should you use a jump rope for your home workout?  A jump rope weight loss workout can test your cardio strength, increase your calf and knee strength, improve your athletic performance, challenge your heart and lungs, and help you to burn calories. Jump ropes are also budget-friendly, portable, and easy to find!  Best of all, you can improve your agility, speed, balance, coordination, and weight working out with them!

NOW LET’S DO THE JUMP ROPE WORKOUT FOR WEIGHT LOSS!

 A few tips to help with your workout:

• Don’t jump too high.
• Use your wrists to turn the rope.
• Try not to do all the swinging with your dominant hand.
• Start slow. 
• Take 30 seconds to 1-minute breaks between exercises to catch your breath. 

1. FORWARD JUMPS

3 sets of 30 seconds

1. Stand with your feet together with the jump rope behind your feet as you hold a handle in each hand. 
2. Swing the rope so it goes over your head and in front of your body. 
3. Hop as the rope nears your feet jumping over it, and land on both feet together.
4. Continue swinging the rope while hopping every time it goes by.

2. ALTERNATIVE FOOT JUMPS

3 sets of 30 seconds

1. Stand with your feet together with the jump rope behind your feet as you hold a handle in each hand. 
2. Swing the rope so it goes over your head and in front of your body. 
3. As the rope nears your feet, hop over the jump rope and land on your right foot.  
4. Continue swinging the rope. 
5. As the rope nears your feet, hop over the jump rope and land on your left foot.  
6. Alternate on each rotation.

Tip:  It should feel like you are running in place.

3. LEAP FROGS

3 sets of 10 reps 

1. Stand with your feet hip-width apart. 
2. Fold your jump rope into quarters and hold one end of the jump rope in each hand with your palms up. 
3. Squat until your thighs are parallel to ground while holding the jump rope in front of your knees. 
4. Straighten your legs and jump up. 
5. As you are jumping, bend your elbows and curl the jump rope towards your chest. 
6. Land back in the squat position. 

4. TWISTERS

3 sets of 30 seconds

1. Stand with your feet together with the jump rope behind your feet as you hold a handle in each hand. 
2. Swing the rope so it goes over your head and in front of your body. 
3. As the rope nears your feet, hop over the rope and twist your body in the air so that you land with both feet together at a 45-degree angle from the center facing the left.
4. Continue swinging the rope. 
5. As the rope nears your feet, hop over the rope and twist your body in the air so that you land with both feet together at a 45-degree angle from the center facing the right.
6. Alternate on each rotation.

5. HEEL TAPS

3 sets of 30 seconds

1. Stand with your feet together with the jump rope behind your feet as you hold a handle in each hand. 
2. Swing the rope so it goes over your head and in front of your body. 
3. As the rope nears your feet, hop over the jump rope and kick your right foot out in front of you.  Quickly tap your heel to the ground and switch to your left foot and do the same.  (While both feet are up in hair as you hop, the rope should be going under your feet as you switch foot positions.)
4. Continue swinging the rope while tapping your heels every time it goes by.

6. ROPE TWISTS

3 sets of 10 reps (each side)

1. Start in a lunge position with your right foot forward. 
2. Fold your jump rope into quarters and hold one end of the jump rope in each hand with your arms raised to chest level. 
3. Twist your torso to the right and hold for 1-3 seconds.
4. Twist back to the center. 

7. SCISSORS

3 sets of 30 seconds

1. Stand with your feet together with the jump rope behind your feet as you hold a handle in each hand. 
2. Swing the rope so it goes over your head and in front of your body.   
3. Jump and scissor your legs so your right foot lands in front of your body and your left foot lands behind. On the next jump, alternate your leg position so that your left foot lands in front of your body and your right foot lands behind.

8. CRISS CROSS

3 sets of 30 seconds

1. Stand with your feet together with the jump rope behind your feet as you hold a handle in each hand. 
2. Swing the rope so it goes over your head and in front of your body.   
3. As the rope goes under your feet and then over your head, cross your arms in front of your body so your arms are crossed. 
4. As soon as you hop over the rope with your arms crossed, uncross your arms.
5. Swing the rope so it goes over your head and in front of your body again.
6. Alternate between your normal hop and the crisscross one. 

9. SIDE SWIPES

3 sets of 30 reps

1. Stand with your feet together with the jump rope in front of your feet as you hold a handle in each hand.
2. Bring your left hand next to your right and slightly lift both nearing your right shoulder. Move your hands near your left hip and cross your front. Your jump rope should cross in front of you and swipe by your left side. 
3. Lift your hands near your left shoulder and swipe to your right hip. 
4. Bring your hands to either side of you, opening the rope and swing under your feet to perform a forward jump. 
5. Side swipe every 4 jumps.

10. DOUBLE UNDERS

3 sets of 30 seconds

1. Stand with your feet together with the jump rope behind your feet as you hold a handle in each hand. 
2. Swing the rope quickly so it goes over your head and in front of your body. 
3. The jump rope should pass under your feet twice before you land with both feet.  

If you are looking for a mid-level or advanced jump rope weight loss workout, there are several modifications you can make.  Start by increasing the jump rope times from 30 seconds to 1-2 minutes.  Also, instead of taking a 30 second to 1-minute break between exercises, plank for that amount of time.  You can also add ankle weights to increase the difficulty of this workout.  

This jump rope workout for beginners will make your heart rate jump up and thank you.  Don’t underestimate the power of your jump rope!

Jump Rope Workout Benefits

• Benefits of jumping rope include cardio endurance, strength-building, and stress relief.
• By diversifying your workout routine, jumping rope can help boost mood and keep exercise fresh. 
• Jumping rope only requires one piece of equipment and can be done almost anywhere.

Jumping rope is one of the most underrated types of exercise — and it may even be more effective than other forms of cardio. 

In fact, a 2013 study found that college men who spent 10 minutes of jumping rope daily for six weeks improved their cardiovascular fitness just as much as college men who spent 30 minutes of jogging for the same time period.

Plus, jumping rope burns lots of calories, strengthens coordination and bone density, and can reduce your risk of injuries and heart disease. Here are 10 science-backed benefits of jumping rope: 

1. Burns calories

Jumping rope can burn 200 to 300 calories in 15 minutes. That is more than some other continuous cardio exercises.  

“It burns more calories than any steady state cardio — from rowing or jogging to cycling and swimming,” says celebrity trainer Jillian Michaels, creator of The Jillian Michaels Fitness App.

Since most of your major muscle groups are working when you jump rope, the exercise is considered thermogenic — it creates a lot of heat in the body. Your body needs to burn more fuel to produce this energy, so it burns lots of calories.  

“You will notice quickly that if you jump rope for two minutes straight as a beginner, it will heavily challenge your cardiovascular capabilities,” says personal trainer Morgan Rees. “Your heart rate will rise immediately and have to maintain the amount of energy produced for the muscles. This increases caloric burn as well as challenges the body’s different energy systems.”

2. Improves coordination

Jumping rope requires top-notch coordination, especially as you advance to more skilled moves, such as quickly swinging the rope twice within each jump. 

“Jump rope improves coordination by requiring several body parts to communicate in order to complete one movement,” Rees says. “The feet must jump in time with the wrists rotating in order to create a continuous jumping motion.” 

For example, a 2017 study found that jumping rope helped improve motor coordination among autistic children, who often struggle with balance and coordination. 

Another 2015 study found that pre-teen soccer players who jumped rope exhibited better motor skills after eight weeks than those who just did soccer drills. 

3. Reduces injury risk 

With your improved coordination from jumping rope, you’ll be less likely to get hurt either during exercise or in day-to-day activities, Michaels says. 

“Jumping rope forces you to coordinate your upper and lower body movements so you are more agile and your body awareness is improved tremendously,” she says. “This makes you less injury prone.”

4. Improves heart health

Since jumping rope gets your heart pumping, it’s great for your cardiovascular system and heart health. For example, jump roping can increase your V02 Max, the measure of the maximum amount of oxygen a person can utilize during exercise. The higher someone’s VO2 max, the more cardiovascular endurance they have. 

A 2019 study of college-aged men found that those who did two daily sessions of jump rope per day for 12 weeks improved their V02 max and functional movement compared with those who did their fitness routines as usual. 

Jumping rope is also beneficial for people who are already at risk for cardiovascular disease. A 2018 study found that a 12-week jump rope regimen reduced cardiovascular disease risk factors in teen girls who had prehypertension, or borderline high blood pressure. At the end of the study, the girls who jumped rope had lower overall body fat, less body fat on the abdomen, and a better pulse rate — all of which can contribute to heart health. 

5. Strengthens bone density 

Jumping rope can make your bones stronger. Bone density measures the strength of your bones — if you have more minerals, like calcium, in your bones, they are less fragile and less likely to break. A higher bone density can also reduce risk for osteoporosis later in life, particularly for girls and women. 

A 2017 study found that girls aged 11 to 14 who participated in weekly jump roping had higher bone density than those who did not jump rope. In 2019, the Korean Society for Bone and Mineral Research also recommended that people jump rope for 10 minutes a day to improve bone strength. 

“Jumping rope builds bone density through impact training,” Michaels says. “When we train with impact we are stressing the bone more aggressively than most forms of training. The body responds to this stress by remodeling the bone to become stronger and more dense.”

According to the International Osteoporosis Foundation, jumping rope can be beneficial for people with weak bones, but you should talk to your doctor before starting this exercise. 

6. Increases agility

Jumping rope helps keep you agile as you have to quickly jump up and down and adjust your body to the rope’s swinging. 

A 2020 study followed seniors doing agility-based training, which was at least as effective as traditional strength and balance training in affecting physical performance, especially lower body explosive strength. The agility work included numerous jumping exercises, similar to jumping rope. 

The benefits of increased agility extend beyond your workouts. When you’re more agile, you’re better able to maintain good posture and alignment in your body. Plus, quick reflexes and the ability to change direction and movement quickly is incredibly helpful to help stave off injury.

7. Diversifies workout routine

Besides boredom and lack of motivation, when you stick to the same workout routine your body gets used to things and stops working as hard. By diversifying your workout, you keep your body guessing and reap more physical benefits. Jumping rope offers a great way to mix things up. 

A 2014 study found that participants who followed a diverse workout routine of resistance training, sprint intervals, endurance exercise like jumping rope, and ate whey protein lost more weight, lost more fat mass, and gained more lean body mass than those who followed a resistance-only strength training or only consumed the protein.

Jumping rope offers the full range of exercise perks — from cardio to strength benefits — in just one move. It also keeps your muscles guessing and working in new, different ways.

8. Offers a full-body workout

Beyond the cardio benefits, jumping rope is a great strengthening exercise that works your entire body. 

While you’re jumping, you’re strengthening muscles in your lower body, like your calves, glutes, and quads. But you’re also engaging your core, shoulders, and arms at the same time. It takes a lot of effort, from head to toe, to stay stabilized as you jump rope.

Jumping rope gives you a full-body workout with just one piece of equipment and one move. Plus, in addition to the physical effects of working your muscles and boosting your endurance, there are great mental benefits to jumping rope.

9. Reduces stress

According to a 2021 study, jumping rope significantly reduced anxiety levels in participants. Exercise imitates the effects of stress, like the flight-or-fight response, and helps your body practice working through those effects. This can help protect your body from harmful effects of stress in the future. 

Further, after just a few minutes of jumping rope, you can find yourself in the zone. There’s a meditative effect to the exercise, when you forget the stresses of your day and are just focused on the movement. Exercise helps you shed your daily tensions, and you may find that this singular focus and the resulting energy and optimism helps you stay calm, clear, and focused in everything you do.

10. Boosts mood

You may not have jumped rope since you were a kid, but the health and mood benefits apply at any age. Put simply: it’s fun! Exercise releases endorphins, which boost your mood. 

The act of jumping rope is a fun way to mix up your workout and add some playfulness to your routine. Jump along to some music, or take your workout to a nearby park to increase the fun.

Insider’s takeaway

Jumping rope offers major health benefits like calorie-burning, strength-building, increased agility, and improved cardio fitness. 

Another major benefit of jumping rope is that it can be done almost anywhere, as long as you have a jump rope, which is relatively inexpensive. 

Overall, Michaels recommends the following routine to integrate jumping rope into your workout regimen:

• Jump rope for 10 minutes to warm up before any exercise
• Complete three minutes of jump rope between rounds of resistance training
• Do 60 seconds of speed jump roping between exercises like push-ups or sit-ups