Jumping Rope For Weight Loss

If I had to choose between running and jumping rope for weight loss, I’d choose jumping rope every time.

That’s a no brainer for me. First of all, I don’t like running. I used to hate running but now it’s just a dislike. Second, I’m going to burn about the same amount of calories jumping rope as I am running in the same amount of time. Therefore, I not only get a more enjoyable workout, I also get time savings.

Calories Burned Jumping Rope

I know you don’t care about my particular numbers, but a 170lb individual will burn about 129 calories in 10 minutes of rope jumping. You’ll also get about 129 if you run 1 mile in 10 minutes. Which is a standard pace for average fitness levels. I’m sure you’ve heard that you burn more calories jumping rope than you do running. But that’s just not true. I’ve actually used my garmin to calculate the caloric burn over the same time span and they’re close.

Here’s are two great sites for calculating how many calories you’ll burn doing just about any activity.

 Benefits of Jumping Rope For Weight Loss

I know you main concern is weight loss. And when mixed with proper nutrition strategies, jumping rope will help you lose that unwanted fat. But there’s more to that skinny rope than meets the eye. Some of the other health benefits of rope skipping are

  • Strengthening muscles in your core, shoulders, forearms, glutes, thighs, and calves
  • Improvements in balance, agility, stamina, and cardio
  • Improves jumping power and height
  • Allows you to workout in the privacy of your own space
  • You can take your rope with you on the road so you never have to “skip” a workout
  • At less than $10 it’s a great return on investment.

Rope Jumping Is Intense

This skipping rope is no joke. If you’ve only jumped rope as a kid for the fun of it, then prepare yourself for an awakening. I don’t care what your fitness level is don’t think you’re going to just start jumping for 3 minutes straight. If you’re out of shape then even 1 minute is going to be challenging, if not impossible without missing a step. But don’t be scared off by that. Jumping rope is intense and that’s exactly why yo should be doing it. It falls into the interval training category, and can easily be in the high intensity interval training category. This is because you simply can not skip continuously for long periods of time. I would say that less than 1% could even skip rope continuously for longer than 5 minutes. That 1% would be your boxers, wrestlers, and MMA crowd. That should tell you something very significant about the benefits of jumping rope for weight loss and fitness.

Jump Rope Workout For Weight Loss

Start by warming up with jumping jacks.

  • set 1 = 10 slow/easy jacks
  • rest 1 minute
  • set 2 = 20 moderate jacks
  • rest 1 minute
  • set 3 = 10 fast jacks
  • rest 1 minute
  • set 4 = 20 fast jacks

Now it’s time for the workout

  • Jump Rope for 30 seconds
  • rest 1 minute

repeat 5 times

  • Jump rope for 30 seconds
  • rest for 2 minutes

repeat 5 times

This is a beginner routine. The first 5 rounds have 1 minute recovery between work sessions. As a beginner you’ll be gassed by the end of round five. This is when you’ll do your next 5 rounds with a 2 minute recovery between work sessions.

Jumping Rope With Bad Knees

I’ve had clients with bad knees that just could take the impact of jumping. In most cases there is a simple solution. It’s called bouncing. While it’s true that you do have to jump to get the maximum effect of jumping rope. But who ever said you HAD to jump. You can get close to the same effect by simply doing low impact bouncing on your toes. I even created some jump rope “handles” that clients move just as if it were a real jump rope to give them the same need for coordination.

If you think jumping rope is for girls – you’re right. Watch this cool video of some amazing rope skills


If you’re looking for a cheap, fun, time efficient workout to help shed those unwanted pounds then my suggestion is….. Jumping Rope For Weight Loss.


  1. Kelsie Rokhamer says

    So true, I used to fluctuate between 280-315 lb, I’m now down to 200! It was tough, but if I can do it anyone can. Now, I always check out this review website before buying any products in weight loss – [site link removed]. My personal favourite is The Diet Solution Program because it really helped me through the psychological issues of my weight loss.

    Kelsie x

    • says

      have you tried calorie-counting? My mom is a diieatbc and needs to loose major pounds… her Dr. suggested calorie-counting (it’s been three months and she has lost 40 pounds!!)… search calorie counters on google (or yahoo) and you can type in a food… and it will give you the amount of calories in that food! I would suggest cutting your calorie intake down to a maximum of 1500 calories per day… it isn’t easy… but tell yourself ‘this is a lifestyle choice’. also record your calories on a notebook or computer… it will help you!GOOD LUCK! Was this answer helpful?

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