Jumping Rope to Lose Weight

Although exercise is crucial to any weight-loss program, you need to maintain a healthy diet along with incorporating any workout into your training regimen. If you are overweight, have arthritis, or suffering from an injury, consult your fitness trainer before including any workouts like jumping rope in your routine.

Is Jumping Rope Good for Weight Loss

Jump rope exercises help in faster burning of calories while strengthening the muscles of upper and lower body, but other factors should be considered to determine whether it is good for you. Research studies have shown that merely exercising to lose weight while not paying attention to the diet may cause you to overeat to make up for the calories burned. For losing weight quickly and effectively, you can include jump rope to your regular workout routine and combine it with a low-calorie diet plan.

Jumping Rope to Lose Weight

How Long Should You Jump Rope to Lose Weight

According to health publications and science journals, you need to jump for an hour to burn about 600 calories if you weigh 125 lbs. Practicing jump rope workout for that same period of time will help you in burning about 744-888 calories if your weight is around 155-185 lbs. Since it can be challenging for you to jump continuously for that period of time, you may follow an interval training routine in which you can alternate higher-intensity jump rope workouts with lower-intensity jogging, aerobics or strength exercises.

How Much Weight Can You Lose by Jumping Rope

Ideally, you should create a deficit of 3,500 to 7,000 calories per week (by taking in fewer calories while burning more) implying a deficit of 500 to 1,000 calories per day. The amount of weight you may lose each day by jump rope training depends on your body-weight and size.

If you weigh 125 lbs, you will theoretically burn 300 calories after a 30-minute jump rope workout. It means you can lose 1 lb. of weight in 12 days by jumping rope, provided you do not add any extra calories to the diet. If your weight is around 185 lbs, you can lose 3-4 lbs of weight per month by practicing jump rope workouts for 30 minutes.


  • Include nutrient-rich foods like fruits, vegetables, lean protein, and dairy in your diet so that you get the energy required to perform the intense jump rope workouts.
  • Eat three meals to help control hunger and prevent overeating.
  • Drink lots of water for hydrating your body.

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