How To Lose Weight By Jumping Rope

Jumping rope is one of the most efficient ways to lose weight. It is a full-body workout and therefore aids in burning out major calories in the body. Many obese and out of shape individuals have used this workout tool to lose weight and be in shape

Jump rope is also considered a form of cardio exercise that aids in building stamina, tightening the core, and improving lung capacity. In addition to this, some jump rope workouts aid in weight loss. This includes burnout, the long haul, the snack, and the fire starter.

So have you decided to lose weight using jump ropes? You are on the right track. However, to avoid burnout, we have prepared this article to help you know how to use jump rope for your weight loss. Take a look!

5 Right Ways To Use Jump Rope For Weight Loss

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1.   Try Using Only Weighted Jump Ropes

The regular jump rope is also good, especially if you are new to jumping rope. However, weighted jump ropes are more efficient in helping you achieve your dream of losing weight.

This is because weighted jump ropes contain additional weight or load. This extra pressure creates more resistance and therefore causes you to shed off more calories in the process. Ultimately, leading to more weight loss.

2.    Time Your Routine

As you jump rope, learn to time your routine as this helps to monitor your progress. If you are a beginner, then you can start with 10 minutes of jumping rope every day

As you continue to advance in this, you can increase it to 30 minutes or more. Maintain a regular exercise of this. Remember, what counts is your consistency in doing this and not your wish to lose weight.

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3.   Do High-Intensity Interval Training (HIIT)

HIIT exercise is when you apply short but intense efforts into your workout routine before taking a short rest. This is also very effective in jumping rope and can result in reduced belly fat and an improved balance.

A great way to apply HIIT to your jumping rope session is to jump fast for about 30-45 seconds and then reduce your pace for another 30 seconds. This process can be repeated as many times as possible.

4.   Put in All of Your Effort

It’s very common to hear people say about jump rope, “been there, done that, but it never worked”. The truth behind most of these assertions was that their jump rope exercises lacked intensity and effort.

They failed to put in all their efforts and gave up too soon. Remember that some of the fat you are seeking to shed took some months or even years to accumulate. Therefore, when it comes to jumping rope, in addition to your intensity add perseverance.

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5.   Engage the Right Diet as You Skip

Another effective way to lose weight using a jump rope is to engage in good nutrition while you are at it. You can’t lose 200 calories for example and accumulate 350 from eating and expect to lose weight.

Hence, to ensure the effectiveness and efficiency of your jump rope routine, you have to monitor your diet. Eat more whole grains, proteins, fruits, and vegetables. Consuming these macronutrients will ensure that you continue to shed more calories than you take in. This will certainly expedite your weight loss


A medium-sized person can burn more than 10 calories in one minute by jumping rope. It is a confirmed exercise that can aid in weight loss. However, it is important to engage it right before you can see any results. To achieve your weight loss target, these five ways are a good place to start. 

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