Jumping/Skipping Rope for Weight Loss

A Harvard Health report compared the effects of jumping rope and running. It found that skipping rope for weight loss was comparable to the effects of running for various body weights.

Hence, if you do not have the space to run, you can opt for the second-best option and skip rope. And, this article answers all your queries regarding ‘is jump rope good for weight loss?’

Let’s begin!

Skipping rope for weight loss is highly recommended. It helps burn off calories very quickly and is also good for the heart. It also strengthens the upper and lower body. That said, results vary from person to person.

Skipping is a cardio exercise preferred by athletes. It helps tone calves and tightens the core. In addition, it improves lung capacity and builds stamina.

There are many benefits of using a skipping rope for weight loss. It helps to -

Burn Calories

Jumping rope helps to burn calories. For example, jumping rope can help a 125 lb person lose 340 calories in 30 minutes. Hence, it is a high-intensity workout that can lead to faster weight loss.

Shed Extra Pounds

Since jumping rope helps shed around 200 to 300 calories in 15 minutes, it is useful for shedding several pounds of body weight.

Decrease Belly Fat

Skipping rope for weight loss helps to strengthen the core. Therefore, it aids in the building of abs and other core muscles of your body.

There are other benefits of jumping rope for weight loss, such as reducing the risk of injuries and increasing bone density.

By skipping rope for weight loss, the body parts which are affected are:

• Deltoids
• Hamstring
• Abdominals
• Glutes
• Quadriceps

The American Council on Exercise observes that a person weighing 155 pounds can burn up to 450 calories from 30 minutes of skipping. Hence, to lose weight, try a skipping session of around 30 minutes.

Specifically, there is no particular time of day that is significantly better for skipping. However, some research shows that exercising at 6 PM is the best for the body as the limbs are the most supple and flexible around this hour. Hence, you can shift your exercise routine to the evening.

That said, there is insufficient evidence on the entire topic to provide concrete information on the subject.

Skipping rope for weight loss may seem like a great idea. However, it is prone to injuries if you do not skip the right way. Hence, avoid the following points for a safe workout:

Choosing the Wrong Skipping Rope

The skipping rope should be as long as your shoulder when it is folded over. The handles should not be too heavy or light. Therefore, choose the right length of rope to make jumping over it easier and safer.

Choosing an Uneven Surface

Do not jump rope on a rough or uneven surface to avoid injuries. A hard floor is preferred as your knees receive an extra bounce and do not have to experience much strain.

Jumping With a Hunched Back

Shoulders must be kept back in this exercise as the maximum impact is supposed to reach the buttocks and the hamstring. Jumping with a hunched back may lead to problems, and you will not get the best results from this exercise.

Jumping too High

The goal of weight loss by using skipping rope is to jump rope faster and not higher. Moreover, the effects of this exercise are lost as there is more impact on your ankles and knees. Hence, jump not more than 1 to ½ inches above the ground. 

In conclusion, can you lose weight by jumping rope? Yes! However, since it is also an aerobic exercise, you can lose more weight quickly than, for instance, walking. Hence, choose this form of a full-body workout and lose all the belly fat at the earliest!

So, begin skipping rope for weight loss!