- Fantastic cardiovascular workout that boosts weight loss dramatically.
- Tones lower body, especially calves
- Improves co-ordination
- Improves agility
- Increases heart and lung capacity
- Increases endurance
- Improves heart rate recovery time
- Great for fat burning programs
Start off doing it for 6 minutes every day.
Then work your way up to 20 minutes every day.
After several months of 20 minutes every day then work your way up to 40 minutes per day.
Jumping rope for a minute is roughly 120 jumps. That makes it a pretty tough exercise to do because it requires so much more energy and coordination.
A 170 lb person burns 539.78 calories during 40 minutes of moderate jumping rope.
A 200 lb person burns 635.03 calories during 40 minutes of moderate jumping rope.
A 240 lb person burns 762.03 calories during 40 minutes of moderate jumping rope.
Note, because skipping rope is such a big cardio exercise it can also trigger the Afterburn Effect, which will cause you to burn even more calories than you thought. Thus 20 to 40 minutes of vigorous jumping rope every day can burn approx. 1 to 2 pounds of fat (or more) per week thanks to the Afterburn Effect.
A 170 lb person burns 323.87 calories during 20 minutes of vigorous jumping rope.
X 7 is 2267 calories per week, which you can then (conservatively) multiply by 1.5 because of the Afterburn Effect = 3401 calories. 3500 calories equals 1 lb of fat.
Thus anyone who weighs 170 lbs or more, doing 20 minutes of skipping rope every day, can see dramatic differences in just 1 week. So how big is 1 lb of fat? See the photo below.
Now imagine all the health benefits if you started off at say 240 lbs and wanted to lose 80 lbs, down to 160 lbs? They would be plentiful health benefits, but lets do the math to see how this could be accomplished.
Assuming an average weight of 200 lbs during this weight loss period, we use that as the number when inputting into a calorie calculator.
A 200 lb person burns 381.02 calories during 20 minutes of vigorous jumping rope.
x 720 days = 274,334.4 calories burned. That is 78.38 lbs of fat in less than two years... and that is NOT counting the Afterburn Effect, that is not counting additional exercises the person might also try / start doing in addition to skipping rope, and that is not counting dietary changes if they start eating healthier.
For best results, I recommend a healthy balanced diet with lots of veggies, lean meat, and a moderately low amount of carbs. To stay motivated I recommend listening to fast adrenaline filled music while doing your rope jumping.
For fun combine rope jumping / skipping rope with other body weight activities like squats, crunches, sit ups, push ups, chin ups, etc for an all over approach to fitness.
For even more fun try to get friends and family involved too.