Does jumping rope burn fat?

Ultimately the question of does jumping rope burn fat isn't really one that has a simple answer. It won't "burn fat" persay, but it does of course use calories. And the question of course is really, whether or not it's an effective exercise for doing just that. And the answer is whilst jumping rope can be quite an effective method of cardio, it is actually slightly better than jogging, but you will need to be able to keep it up at a high intensity for this entire time. And unfortunately it's not exactly the easiest of exercises to measure intensity as you will be making smaller movements as you become more effective at jumping rope itself. 

If you have a short period of time and want to stay in a stable location rope jumping definitely has some advantages. For a lot of people looking to lose weight though, it can put undue stress on the knees and ankles in which case steady state cardio like walking can be more effective as it burns calories roughly 1.5 times your body weight in lbs per hour. [1]

Jumping rope can do up to, but note that we said up to, 3 or 4 times that. [2] If you can sustain particularly high intensity. Most people cannot do this, however with a realistic expectation being half that amount. When we say high intensity we mean 2 skips a second or more and maintaining the same level of intensity.

This means that jumping rope can definitely fit into an overall exercise plan, and if it's an exercise you like that you want to use to maintain a healthy weight and to get your recommended daily cardio in, then it's great. 

But, it may not be the most sustainable option for large scale weight loss. Although it is definitely one of the more cost effective and convienient forms of cardio for people looking to lose a few pounds.

Jump Rope Calories Burned

Jumping rope can burn a significant amount of calories in a short amount of time. According to a study conducted by Harvard Health, a 155-pound (70 kg) individual can burn approximately 298 calories in 30 minutes of jumping rope. [3] The number of calories burned will vary depending on factors such as body weight, intensity, and duration of the workout. This is around the 2 skips per second range.

Compared against jogging they're relatively similar and compared to walking you would realistically get about 50-90 calories burned in this time.

A normal skipping range of around 70-100 jumps per minute will result in a calore burn from jumping rop of around twice your weight in lbs.

Below is a rough table of what you could expect to burn per 30 mins of skipping based on jumps per minute.


Keep in mind that if you do become proficient in skipping you will need to keep to the higher ranges to achieve the same results and continue pushing yourself.

Jumpinng Rope as Part of High-Intensity Interval Training (HIIT)

Jumping rope can be incorporated into a High-Intensity Interval Training (HIIT) workout, which has been shown to be effective for burning fat quickly and efficiently. HIIT involves alternating between short bursts of intense exercise and periods of lower intensity or rest. By incorporating jump rope intervals into your HIIT routine, you can maximize fat burning and improve overall cardiovascular fitness.

Jumping Rope for a Total Body Workout

Jumping rope engages multiple muscle groups, making it a full-body workout. It targets muscles in the lower body, including the calves, thighs, and buttocks, as well as the upper body, including the shoulders and biceps. Additionally, the core muscles are engaged to maintain stability and balance during the exercise. By working multiple muscle groups simultaneously, jumping rope can help increase muscle tone and improve overall body composition.

Jumping Rope Cardio

Jumping rope requires continuous movement, which elevates your heart rate and improves cardiovascular endurance. Regular jump rope workouts can strengthen your heart and lungs, allowing you to exercise for longer periods of time without fatigue. Improved cardiovascular endurance is important for overall fitness and can contribute to weight loss by allowing you to engage in longer, more intense workouts.

How to Jump Rope for Weight Loss: The Best Techniques and Workouts

To make the most of your jump rope workouts for weight loss, it's important to use proper techniques and follow effective workout routines. Here are some tips and workouts to help you get started:

Choosing the Right Jump Rope

Before you begin your jump rope journey, it's important to choose the right jump rope for your needs. There are different types of jump ropes available, including speed ropes, weighted ropes, and adjustable ropes. Consider your fitness level, goals, and preferences when selecting a jump rope. Speed ropes are ideal for quick and intense workouts, while weighted ropes can provide additional resistance for muscle engagement. Adjustable ropes allow you to customize the length to suit your height and jumping style.

Mastering the Basic Jump

The basic jump is the foundation of jump rope exercises. Start by adjusting the length of your jump rope to ensure it reaches the floor when the handles are held at your sides. Stand with your feet shoulder-width apart and grip the handles firmly. Jump off the balls of your feet, keeping your knees slightly bent and your core engaged. Swing the rope with your wrists, not your arms, and aim to clear the rope with each jump. Practice this technique until you feel comfortable and can maintain a steady rhythm.

Jump Rope High-Intensity Interval Training (HIIT)

HIIT workouts are highly effective for burning fat and can easily be incorporated into your jump rope routine. Here's a sample HIIT jump rope workout:

  • Warm up for 5 minutes with a light jog or dynamic stretching.
  • Perform 30 seconds of intense jump rope (e.g., double unders or fast-paced jumping).
  • Follow with 30 seconds of rest or low-intensity jumping (e.g., basic jump or jogging in place).
  • Repeat this cycle for 10-20 minutes, aiming for a total of 3-5 rounds.
  • Cool down with 5 minutes of light stretching.

This HIIT workout can be modified based on your fitness level and preferences. Adjust the duration of the intense and rest periods to suit your needs. As you progress, aim to increase the intensity and duration of your high-intensity intervals to challenge your body and continue burning fat.

Jump Rope Circuit Training

Circuit training involves performing a series of exercises in quick succession, targeting different muscle groups and incorporating cardiovascular activity. You can create a jump rope circuit workout by combining jump rope intervals with bodyweight exercises. Here's an example circuit workout:

  • Jump rope for 1 minute.
  • Perform 10 push-ups.
  • Jump rope for 1 minute.
  • Do 15 squats.
  • Jump rope for 1 minute.
  • Complete 20 mountain climbers.
  • Jump rope for 1 minute.
  • Finish with 10 burpees.

Repeat this circuit 3-5 times, with minimal rest between exercises. This workout will provide a full-body challenge while keeping your heart rate elevated for maximum calorie burn.

Jump Rope Pyramid Workout

A jump rope pyramid workout involves gradually increasing and then decreasing the duration of jump rope intervals. Here's an example pyramid workout:

  • Start with 30 seconds of jump rope.
  • Rest for 15 seconds.
  • Increase to 45 seconds of jump rope.
  • Rest for 15 seconds.
  • Jump for 1 minute.
  • Rest for 15 seconds.
  • Decrease to 45 seconds of jump rope.
  • Rest for 15 seconds.
  • Finish with 30 seconds of jump rope.

This pyramid format allows you to gradually build up your endurance and intensity before gradually reducing it. Repeat the pyramid 2-3 times for a challenging and effective workout.

Conclusion: Does Jumping Rope Burn Fat?

Jumping rope can be an effective and enjoyable exercise for weight loss. It burns calories, improves cardiovascular fitness, strengthens muscles, and can be easily incorporated into various workout routines. We wouldn't recommend it for anyone who is currently obese as they'd be better off with steady state cardio, and jumping rope does require continuation of at least 30 mins to be notably effective.


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