Jump Rope to Lose Weight!

When it comes to losing weight, you need to create a caloric deficit where you are burning more calories than you are taking in.-Livestrong

\r\nThis can be done by reducing your intake of food and added more cardiovascular exercise into your daily regime. A jump rope is a handy and convenient tool that can be used to get the cardiovascular exercise you need. This can in turn burn calories and make your body leaner. The jump rope can be used in more ways than meets the eye. Other than weight loss, you can also reap other benefits, such as improved coordination, agility, quickness, aerobic capacity and leaping ability.\r\n\r\n

Step 1

\r\nStretch for 5 minutes before you exercise so your muscles and joints loosen up. Perform dynamic stretches that are done in motion. Arm circles, arm swings, leg swings, shoulder shrugs, alternating toe touches and ankle bounces are examples of these.\r\n

Step 2

\r\nJump rope in an interval format. Start out with 2 minutes of continuous light jumping. Go at about 75 to 80 percent maximum effort for 30 seconds, then go at about 50 to 60 percent maximum effort for 60 seconds. Continue alternating back and forth for 20 minutes and finish with 2 minutes of light jumping at the end.\r\n

Step 3


Perform wind sprints with the jump rope. Start out with a slow pace for 2 minutes. Jump as fast as you can for 40 seconds, then rest for 20 seconds. Repeat for 10 minutes and finish with a light 2 minute cool-down. This is called Tabata training and it is intense. Due to this intensity, you do not need to perform long sessions.\r\n

Step 4

\r\nLift weights to build your muscle and perform active recoveries with the jump rope. Muscle is metabolically active tissue which makes it a key for weight loss. To maximize caloric expenditure while you lift weights, jump rope in between your sets for 60 seconds.\r\n

Step 5

\r\nExecute a circuit workout with the jump rope. Start out with a 5-minute light jog on a treadmill. Hop off and ride a stationary bike for 60 seconds. Repeat 60 second bouts on an elliptical machine, stair climber and rower. Grab your jump rope and finish with 60 seconds of jumping. Start the whole circuit over with 60 seconds of running on the treadmill. Repeat the circuit ten times and finish with a light 5- minute cool-down jog.\r\n\r\n