Exercise skipping ropes

Skipping rope is a form of cardio exercise that world-class athletes — from boxers to football pros — swear by. Skipping rope helps:

  • tone your calves
  • tighten your core


Exercise skipping ropes

Exercise skipping ropes


skipping ropes

Skipping rope is a form of cardio exercise that world-class athletes — from boxers to football pros — swear by. Skipping rope helps:

  • tone your calves
  • tighten your core
  • improve your lung capacity
  • build stamina.

Skipping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, It might even burn more than 10 calories a minute.

But this rope alone won’t be enough to help you lose weight.

This rope can be a part of a diet and exercise routine that revs your metabolism and helps you drop pounds fast.

However, there are a few other things you should know before you try it.

Skipping rope weight loss results

Results from this rope vary depending on your:

  • diet
  • weight loss goals
  • activity level
  • level of commitment to the workout

You’ll also need to consider other factors, like your age and your metabolism, which could impact how quickly you see results.

As an example, we’ll use a 150-pound woman. Through mindful eating, she might be able to create a calorie deficit of 3,500 calories — one pound of weight loss — per week.

If she adds a 20-minute jump rope workout to her routine, 5 days a week, she’ll lose an additional 200 calories per day.

That’s an extra 1,000 calories burned per week, which will give her a weight loss boost of an additional half pound per week.

Doctors don’t recommend losing more than two pounds per week, as it can begin to affect your muscle mass.

At a rate of 1.5 pounds of weight loss per week, she will lose 6 pounds a month. If she sticks to her routine, she’ll lose 12 pounds in 2 months.

As her weight decreases, she’ll have to jump rope for a longer duration of time, or restrict her calorie intake further, to continue to see the same results.

It could take up to 4 months for her to see dramatic results, like a 20-pound weight loss. A 20-pound weight loss would be a significant percentage of her starting weight, which might make this result difficult to achieve.


Jumping rope at 155 pounds will burn significantly less calories than jumping rope at 125 pounds.



  • Weight loss isn’t the only potential health benefit of jumping rope.


  • Jumping rope improves your heart health
    When you use jump rope as a workout routine, you’ll be elevating your heart rate to a higher intensity than it’s used to. High intensity workouts have been shown to make your heart stronger and decrease your risk of stroke and heart disease.


  • Jumping rope can decrease belly fat
    No workout is effective on its own — without dieting — to get rid of belly fat. But HIIT exercise like jump rope has been linked toTrusted Source faster fat loss results, particularly around your abs and your trunk muscles. By pulling your core tight during a jump rope exercise routine, you can target that area and start sculpting abs.


  • Jumping rope can improve your balance
    It takes some coordination and balance to pull off a full jump rope workout. But practicing consistently will improve your ability to do it and give you better balance and coordination in your day-to-day life, too. One studyTrusted Source of young soccer players showed that jumping rope as a training exercise improved coordination and balance on the field.

Pick a nice, flat surface to jump on like a gym mat or concrete floor. Something that gives a bit will be more comfortable but if you choose a grassy or dirt surface — as I have to do out here in the middle of nowhere — make sure there is nothing in the way like rocks, sticks, grass that’s very long, that kind of thing.



Your improved ability to jump rope and be synchronous with your body, mind and the rope, can actually help you be more calm in other situations.

Grab a jump rope, get hopping and be amazed by the different ways your body and mind will benefit.


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