Jumping Rope and Weight Loss: What Does Jump Roping Do to Your Body?

Jumping rope is a form of cardiovascular exercise that everyone swears by, be it boxers, football players, or world-class athletes. A good jump rope routine for weight loss burns more calories per hour as compared to any other type of cardio. Does jump rope burn fat? Yes, skipping exercise not only burns fat but also tightens the core, builds stamina, tones the calves, and improves lung capacity.

Jump rope exercises to lose weight, and the number of calories burned jump roping, are greatly influenced by how much time you spend skipping rope and your speed. However, if you do it correctly and eat the right foods with it, then you can shed a lot of weight. If you’re looking to enhance your knowledge of nutrition and fitness, be sure to check out Future Fit’s nutrition courses, which offer comprehensive education on topics like weight management, sports nutrition, and more.

Keep reading if you want to know how many calories does jumping rope burn and can you lose weight by jumping rope?

How to Jump Rope to Lose Weight?

If you plan to use a skipping rope specifically as a weight loss exercise equipment, then it is better for you if you buy a speciality skipping rope from a sporting goods shop. If you are new to skipping or if it has been a while since you have done the exercise, let us walk you through it: 

  • Start by standing straight and strong, your legs shoulder-width apart and place the jump rope behind your legs. 
  • Using your hands to pull the rope forward in one motion, move your hands up a tiny bit so that the rope falls between your ankles and your knees. You may want to practise this action a couple of times to get an estimate of where the rope lands before you attempt to climb over it. 
  • Note how long it takes for the rope to swing so you can raise your knees together and climb over the jump rope as it goes over your head. Once you have mastered this effectively, keep going! Note how many times you can move the rope below your feet without halting. This move will take practise, but eventually, it will come to you automatically. And before you even know it, you will be jumping rope like a pro.

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Skipping Rope Workout for Weight Loss

The best and the most effective way to get the most out of your skipping rope workout is to incorporate it in a high-intensity interval training (HIIT). Here’s a workout routine for you to follow while combining resting periods and high-intensity level exercise effectively: 

Step 1: Jump the rope straight for 30 seconds. This could be harder than it sounds. Take some rest for 60 seconds, then jump for another 30 seconds. Repeat this set 9 times.

Step 2: Jump the rope continuously for 30 seconds as you alternate your feet, practise shifting your weight and tightening your core. Relax for 90 seconds in between the reps. repeat this 4 times.

Step 3: End the exercise with a combination of a jump rope circuit. Do 30 seconds of rope skipping, pause for just 12 seconds before performing 30 seconds of jumping jacks. Relax for 12 seconds and incorporate the burpees in 30 seconds. Relax again and finish strong with 30 secs of push-ups.

HIIT exercises like jumping the rope have been linked to a faster fat loss. View

How Many Calories Does Jumping Rope Burn?

Rope skipping exercise can burn up to 15 to 20 calories every minute. You can easily burn 200 to 300 calories on an average by working out with your jump rope for 15 minutes only. So, if you want to know how long should I jump rope to lose weight, well then you have your answer. 

Moreover, as compared to running, which is considered a great way to burn fats and shed a considerable amount of weight, rope skipping can help you burn 25% more calories per minute.

How to Calculate the Number of Calories Burned by Jumping Rope

There are some excellent approaches to make a good estimate of the number of calories consumed during a specific workout. Even though there are some unspecified variables which cannot be accounted for but here’s a great formula for determining the number of calories burned per minute:

Calories/Minute = (MET x Body Weight in Kg’s x 3.5) / 200

This calorie expenditure formula provides a good estimate of how many calories you can burn during your rope jumping workouts.

Factors Affecting the Calories You Burn Skipping Rope


The heavier a person is, the more calories he or she will burn by jumping a rope. So, in the same time span, a heavier person will burn more calories than someone who is not as heavy.


Jumping the rope at a higher pace burns more calories in a far less time frame. So, if a heavier person picked up the pace even by a little, he or she will burn even more calories while maintaining a steady rhythm.

The Complexity of Workout

Adding more complicated physical functions to your jump-rope routine can and will increase the calories you burn. Toe taps, kicks and punches, alternating single-leg leaps, and other combinations may take regular rope jumps to new levels of strength. 

But while skipping rope may seem rudimentary, beyond-basic movements are not for beginners. So, be careful while incorporating additional workouts in your routine. 

Other Health Benefits of Jumping the Rope

Improves Heart Health

When you do rope skipping as a part of your training routine, you cause your heart rate to increase its intensity to a level higher than what it is used to. As a result, your risk of heart diseases and stroke will decrease.

According to Harvard Medical school, high-intensity workouts make the heart stronger. View

Decreases Belly Fat

No exercise is successful on its own — without dieting — to shed off abdominal fat. With the right diet jump rope can pull your core tight, and sculpt your trunk and abs muscles, as a result.

Improves Balance

It takes some agility and coordination to carry out a complete jump rope workout. But training regularly will strengthen your ability to do so and provide you improved strength and balance in your everyday life.

Summing It Up

Perhaps your image of jumping rope is about a crazy PE class with a beaded rope and a number of 12-year-olds. We get it. We have been there as well. But jumping the rope can help you shed calories faster than other exercises.

The number of calories burned with a jump rope depends on a lot of factors. It is simpler to carry out, as compared to other types of trainings such as squatting, pull-ups, and cycling but burns more calories in a lesser time frame if done right.