So, how many calories does jumping rope burn?
I’ll tell you One Secret:
You can burn a lot more calories in a shorter period of time by jumping rope than you would by doing practically any other cardio exercise. Why do you think boxers are so lean?
CALORIES BURNED JUMPING ROPE Stats: 200-300 kcal per 15-20 minutes. These Numbers Are Real
Check it out: 135 pound female needs jump rope only for ten minutes a day to burn between 100 and 130 calories at a pop. If you weigh more, good news— you can burn more.
Visualize the fat literally melting off your body. I’m joking.
Why should you jump rope?
Boxing champion and legend Muhammad Ali said that he loved skipping rope as part of his training. It helped perfect what he called his “prancing and dancing” in the ring.
First and foremost jumping rope builds cardiovascular endurance and gives boxers the stamina they need to last round after round. It also helps improve footwork, coordination, and balance. And, yes, it can help you to say goodbye to a lot amount of fat. And feel sexy. And look good.
And, you know, jumping rope is easy. If a seven-year-old girl can do it, you sure as hell can do it too.
Well, it’s not quite that easy, especially if you haven’t jumped rope since your elementary school days. It takes from you patience, coordination, agility, a strong sense of timing, and stamina.
There’s a lot of emotional pain you go through first…
Focus on the positive. Nobody is making you exercise. You choose to do it. Tell yourself that before you work out. Think about how you love the challenge of jumping rope.
Stop to count calories BURNED JUMPING ROPE
Focus your goals on the here and now rather than the outcome.
Think in terms of jumping rope for five more minutes a week, rather than say, losing ten pounds in one month or burning 200 calories.
You’ll feel more satisfied every time you achieve a day-to-day objective, even if it’s small, and the happier you feel, the more likely you’ll be to stick with it.
Rope Jumping and Fat burning
High-Intensity Interval Training, High-Intensity Weight Training, Weightlifting, and CrossFit are excellent activities for fat loss.
But they are useful if you are already in good shape. If you are new to exercise or if you are overweight, these methods are likely to “break” you, leading to injury, loss of activity, and demotivation.
In fact, any regimen that gets you in shape and causes fat loss can be considered “optimal for you.” So choose what motivates you.
You don’t need expensive cardio equipment or grueling runs to lose weight.
You can lose weight by just jumping rope or simply jogging.
Start slowly and work your way up in “small steps” so that the whole journey is good and fun.
Persevere and win to reach your goal.
Jumping rope at a medium to high pace will help you burn about 0.1 calories per jump or more than 10-20 calories (kcal) per minute:
- 50-100 kcal in 5 minutes
- 100-200 kcal in 10 minutes
- 150-300 kcal in 15 minutes
- 300-600 kcal in 30 minutes
According to the National Institute of Health, a 150 lb person can burn 750 kcals per hour doing rope jumping.
So depending on your body weight and tempo you can burn more than 1000 kcals per hour of jumping rope.
However, an hour is a long time.
Remember, the longer you go on, the more tired you get and the less effort you can put into the rope jumping.
You can primarily jump for 10-15 minutes at a faster tempo. And if you are up to it, you can vary with longer workouts with more variations, but at a slightly lower intensity – you will burn fat both ways.
As a general recommendation, it is a good thing to vary your workouts. Mix rope jumping with other activities.
Why? Because the body gets used to the activity and no longer responds as well.
You should continue to stimulate and challenge the muscles with unaccustomed, ‘surprising’ or ‘choking’ activities.
Rope jumping vs. jogging
Often rope jumping is compared to running, which is better?
Running is considered a superior form of cardiovascular training; it is ‘hard’ work to carry your body through space, and during running, you are not restricted by equipment or apparatus, so you can move very fast.
Rope jumping is mostly fairly stationary and close to the ground with a small range of motion movements. However, jumping speed can be high and extra muscles are working, e.g. the arms performing continuous specific movements of the arms.
Jogging strengthens your heart, lungs, and bones.
Rope jumping also strengthens your heart, lungs, and bones.
Running, all else being equal, will burn more calories.
However, the impact is higher, especially if you are overweight, and this will be painful for some and will reduce the amount of running.
Also, if you find running boring, this will reduce the frequency and duration of runs.
So rope jumping may be better for you.
Maybe it should not be a question of running versus rope jumping, because you can have both if you like!
Jump Rope Techniques
Before trying any tricks DO THIS:
Keep it simple, relax, and find your rhythm.
Jump with both feet and land on the balls of your feet.
Lift your feet off the floor just high enough for the rope to pass quickly. Avoid jumping too high or landing too hard. Especially when you have a few pounds to lose (or more than a few).
Choose sneakers with plenty of padding to absorb the shock of your body weight. Running shoes are best.
Don’t forget to wear your sock. It can help you to prevent blisters.
Bend your knees slightly, rather than locking them. This will help absorb the force of your body weight.
Keep your shoulders relaxed and your hands at your sides and turn with your wrists—not with your arms.
Be patient. Start out slowly, and then increase your speed once you become more comfortable.
Once you’ve gotten the hang of jumping, try running in place while turning the rope for variety and an additional challenge. Turn the rope and step over it with one foot. On the next turn, step over the rope with the other foot. You should feel like you’re jogging in place while jumping rope.
Many types of skipping ropes exist.
But only one thing is important:
When choosing the right one for you, make sure the length of the rope is fit for you. Hold the rope and stand with your feet in the middle. If the length is just right, the handles should just reach your armpits.
The handles should be thick and comfortable.
Rope Jumping Volume Guidelines
Novice: Start with 1-2 minutes. 3-5 times a week.
- Work up to 3-5 min. in 3-6 months.
Beginner: Start with 3-5 minutes. 3-5 times a week.
- Work up to 5-10 min. per workout in 3-6 months.
Intermediate level: Start with 5 minutes, 3-5 times a week.
- Work up to 10-15 min. per workout in 2-4 months.
Advanced exerciser: Start with 5-10 minutes, 3-5 times a week.
- Work up to 15-30 min. per workout in 2-3 months.
3-5 times per week is a general guideline for cardiovascular workouts.
You can combine different cardio workouts for great results, eg. one week: Rope jumping, cycling, rope jumping, rowing, running, and rest.
HOW DO I KNOW HOW FAST TO GO?
I’m not going to tell you how fast to turn the rope or how many jumps to squeeze in per minute.
Measure how hard your body is working, based on how you feel, not what you think you should feel:
1-2 levels Just Barely Moving
You’re moving, but you’re certainly not putting yourself out at all. Think window-shopping or strolling through the park.
3-4 levels Easy
This is your brisk, warm-up pace. Your blood is pumping, and your muscles warm, but you’re still breathing at or close to normal.
5-6 levels Moderate
Now, you’re starting to work. You feel your heart pounding and sweat forming on your forehead. You breathe faster than normal, but not so hard that you can’t hold a conversation without gasping for air between sentences.
7-8 levels Intense
You’re breathing so heavily that you can’t talk without pausing for air between phrases.
9-10 levels All Out
You carry out at the maximum capacity of your body, which you can only support for a very, very short period of time (is probably like a hungry bear running toward you.)
REMEMBER Baby steps. That’s your key to getting fit and staying fit. If you start too hard or expect too much of yourself right away, you’re going to get discouraged and quit. There’s no room for quitters!
Just get used to handling a rope. If you get tripped up, take a deep breath and start again.
You start out jumping at an easy pace, then move to a moderate level followed by an intense level.
It’s difficult to go “all-out” for very long, that level is too intense. Don’t try to kill yourself with speed; it’s more important to do it consistently. Go slow enough that you’re always moving and keeping your heart rate up.
And if you’re barely moving, can you, please, try to push harder?
So this week’s cardio workout for you — five minutes of jumping rope each day, is designed to build up slowly your endurance, your foot turnover, and your ego.
If you feel that 5-minutes-jumping still hard for you TRY THIS:
Very Beginner jump rope workout
Don’t try anything fancy and just get the hang of the movement. You should be out of breath, but not falling to the floor. If you stumble (and you will), don’t be frustrated; it will get you nowhere. Every single 7-years-girl has tripped on a jump rope. Nobody cries or whines. Just pick up the rope, start over, and jump. It will get easier.
3 sets of 8 jumps
3 sets of 15 jumps
3 sets of 20 jumps
3 sets of 10 jumps
You did it!
Jump rope like fitness star Workout (9 minutes)
3 minutes Warm-up at a steady level 3-4 pace.
1 minute – Push yourself to a level 5-6
1 minute – Now dial it up once more, to a level 7-8, and hold it
1 minute – Catch your breath again at levels 5-6.
3 minutes – Cool down for 3 minutes at a level 3-4.
Don’t be afraid to do whatever it takes to keep your mind focused. If you want to run in place over the rope, go ahead. Like heel skipping? Do it. Want to get fancy and add a few crossovers into your regimen, say every time you change your speed, that’s totally up to you. Feel free to vary your jump-roping style as often as you like today.
Jump rope like a Pro Workout (15 Minutes)
REMEMBER You’re going to burn more calories today than you ever have before.
3 minutes Warm-up faster than usual, shoot for a level 5-6
6 minutes – Kick it up to a full level 7-8
4 minutes – Recover on a level 5-6
3 minutes – Cooldown on levels 3-4.
If you want to spice things up, try jumping one-footed. Just remember to alternate your feet, so your calves, thighs, and butt get a balanced workout.
The higher you jump, the harder the workout becomes for all of your muscles, especially your legs and heart. So, if you get tired, either reduce your rope speed or your vertical jump. Remember to switch things up to keep it interesting, too. Put on some music. Try skipping backward. Incorporate crossovers each time you switch speed.
Final words about the jump rope workout
Skipping rope, while it’s not so glamorous, is where you’re going to get the biggest body benefits. You’ll burn off fat and uncover muscle tone you never knew you had. You are going to feel amazing after today’s workout. Tired, but amazing.
Start jump NOW
By the way, check My Secret Fat Camp List