Jumping rope for weight loss: Here’s how to burn maximum calories!

While a plethora of exercises are recommended for weight loss, have you ever tried skipping rope? Here are the benefits of jumping rope for weight loss and how to do it properly.
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Jumping rope is one of the most effective exercises! Image courtesy: Adobe Stock
Aayushi Gupta Published: 8 Apr 2024, 07:00 pm IST

While you may think that jumping rope is child’s play, it is a highly effective workout that can help you stay fit and healthy. It involves simply jumping over a rope repeatedly. When you jump rope, you are not just jumping up and down but using your legs, arms, and abdominal muscles all at once. It is a whole-body workout that you can do anywhere, like your backyard, park, or even inside your house. It is dynamic and rhythmic in nature, which adds an element of fun and excitement to your daily workouts, making it great for weight loss. Know the benefits of jumping rope for weight loss.

5 benefits of jumping rope for weight loss

Unlike monotonous activities like running on a treadmill or using a stationary bike, jumping rope exercise is a fun physical workout that may keep you engaged in the workout. It can be done anywhere and you may even change the technique to gain more advantages. Here are 5 ways jumping rope can help you lose weight.

1. Burns calories

Jumping rope is an incredibly efficient way to boost metabolism and burn calories. “It is a full-body workout that engages multiple muscle groups, including the legs, arms, core, and shoulders,” explains fitness expert Jashan Bhumkar. As indicated by the American Heart Association, a 45-kg individual can burn 500 calories by skipping rope, while a 90-kg person can burn 1,000 calories per hour, and this can help in overall weight loss.

Also Read: 3 jump rope exercises that even beginners can try for weight loss

Jumping rope is the best way to boost your metabolic rate and burn more calories. Image courtesy: Shutterstock

2. Improves cardiovascular health

“Jumping rope gets your heart rate up quickly, which means your heart will receive more oxygen and this may ultimately help in improving heart health and burning more calories,” says Bhumkar. A healthy heart function efficiently pumps blood, enhancing metabolism and nutrient delivery to muscles. Over time, this may help with weight loss and reduce the risk of heart disease and stroke.

A 2017 study published by the Journal of Physical Therapy Science compared indoor cycling with dance-based jump rope exercise. The people who jumped rope had lower body mass index and better vital capacity. Your vital capacity is the amount of air you can exhale after taking a deep breath. Strong vital capacity contributes to your cardiorespiratory fitness.

3. Strengthens muscles

While jumping rope primarily targets your lower body muscles, including calves, quadriceps, and hamstrings, it also engages your core, arms, and shoulders. The repetitive jumping motion strengthens these muscles over time, leading to improved muscle tone. A 2015 study published by the International Journal Of Sports Physical Therapy shows that plyometric (or jump-training) activities increase muscle power and endurance. Strengthening muscles helps in weight loss by increasing metabolic rate.

Jumping rope will strengthen your calf muscles! Image Courtesy: Shutterstock

4. Builds bone density

Building bone density is essential to supporting weight loss by increasing overall strength and endurance. However, as you age, your bones tend to weaken. A study published by BioMed Research International indicates that jumping rope may play a role in maintaining bone strength.

Another small-scale study published by the American Journal of Health Promotion suggests that jump training can improve hip bone mineral density, particularly in premenopausal women. This makes jumping rope particularly advantageous for women, as it can aid in preventing osteoporosis and lowering the risk of fractures in later life. Nevertheless, individuals with pre-existing joint concerns should seek medical advice before incorporating jumping rope into their exercise routine.

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5. Increases stamina

Jumping rope improves stamina by challenging the cardiovascular system, enhancing lung capacity, and increasing endurance. “Increased stamina is essential for weight loss as it allows you to engage in longer and more intense workouts,” says Bhumkar.

How to jump rope for weight loss?

To effectively jump rope for weight loss, keep these tips in mind:

  • Start with a proper warm-up to prepare your muscles and joints.
  • Select a high-quality jump rope that suits your height and skill level.
  • Hold the handles and focus on maintaining good form, keeping your elbows close to your body, your wrists relaxed and your back straight.
  • Begin with basic jumps, keeping your feet close together and jumping 2-3 inches off the floor to avoid falls.
  • As you get more comfortable, increase your speed and intensity gradually. You may also try advanced techniques such as crisscross.
  • Don’t forget to incorporate interval training by alternating between periods of intense jumping and rest or lower-intensity exercises such as jogging in place.
  • Aim for regular jumping rope sessions, at least 3–4 times per week, to gain weight loss benefits.
  • Once you are done, take a few minutes to cool down and stretch your muscles to prevent soreness and aid recovery.

So, follow these steps to jumping rope and lose weight!

Also read: Jumping rope vs trampolining: What’s a better weight loss exercise?

Is jumping rope enough for weight loss?

Jumping rope is a fantastic way to burn calories and lose weight, but it is the most effective when combined with a healthy lifestyle that involves a balanced diet, a daily workout routine, getting enough sleep, and managing stress levels. No doubt, jumping rope will help you burn calories but solely relying on it may not be a good idea. Incorporate other types of exercises as well in your weight loss plan, such as strength training, cardiovascular exercises, weight lifting, and more.

Aayushi Gupta

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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