Jump Rope Workouts For Weight Loss

The jump rope workouts are fun and entertaining. However, they are effective if you want to lose weight. There are many jump rope variations that you can do to burn fat. In this article, you will be treated with different workouts that you can try as you target to lose weight. The article also explains in detail how you can lose weight. There is a list of benefits that can you reap by doing jump rope exercises.

In addition to that, the article shares different jump rope variations instructions that you can follow the exercises properly. By the end of the article, you are in a better position to do jump rope workouts to lose weight.

Jump Rope Workout Results

The jump rope workouts might be underestimated but if you know jump rope variations, you can enjoy the workout at the same realize the best results. Ideally, the jump rope exercises are good for people who want to lose weight. They hit the major muscles as such, you can lose weight significantly.

Besides weight loss, the exercises make you burn calories. You can burn between 200 and 400 calories in 14 minutes while doing the jump rope exercise. Therefore, if you want to get rid of fat, you can take advantage of the fun but effective jump rope workouts.

In addition to that, the jump rope workouts also improve your cardiovascular health and lung capacity. As such, it makes you stay fit from heart diseases. The exercises reduce the chance of heart diseases.

Jump Rope Workouts - CrossFit jump rope workoutsThe jump rope workouts are also good for athletes. The exercises improve muscle mass and bone density. Therefore, athletes can try CrossFit jump rope workouts or jump rope workouts for basketball. These jump rope exercises are more intense. As such, they can strengthen their lower body muscles significantly.

Whether you are doing jump rope workout for beginners, or for highly experienced individuals, you can realize positive results from jump rope workouts.

Jump Rope HIIT Workout

The jump rope high intensity interval training can be ideally good for more experienced trainers than beginners. The workout is intense and it can be done by someone who knows the way around exercising. You can do 5 to 6 jump ropes exercises whereby you dedicate 60 seconds for each exercise and rest in between the exercises for 20 seconds. You can keep on repeating the exercises until you reach 30 to 40 minutes. Some jump ropes variations that you can do include jump rope mummy kicks, jump rope alternate criss-cross, jump rope backward jump, standard jump rope, jump rope on one foot, jogging jump rope, and many others.

1000 Calorie Jump Rope Workout

Losing weight depends on various things such as age, gender, weight, diet and more. You must be committed and exercise with consistency to realize significant results. A person with a normal weight can lose about 10 to 15 calories in a minute when doing the jump rope exercise. Therefore, to lose 1000 calories means you have to do an intense workout that will make you burn calories faster.  As much as you do the rope exercises to burn significant calories you may also consider adjusting your diet. Have a diet that will make it easy for you to lose more calories per day.

Jump Rope Workout Weight Loss

Doing a jump rope workout to lose weight can be interesting if you know different variations of jump rope. However, if you don’t know them you can always mix jump rope with other jump related exercises such as jump squats, jump jacks and many others. Below are the jump rope workouts that you can try for weight loss.

Workout 1Jump Rope Workouts - Push-ups

  1. Do the standard jump rope for 60seconds
  2. Rest for 30 seconds
  3. 15 to 20 Push-ups
  4. Rest for 30 seconds
  5. Do one foot jump rope for  2 minutes
  6. Rest for 30 seconds
  7. Do 50 criss-cross crunch
  8. Rest for 30 seconds
  9. Do the jogging jump rope for 3 minutes

Workout 2

You can rest for 20 seconds to 30 seconds in between the following exercises. Below is a routine that you can follow;

  1. Do the standard jump rope for 60 seconds
  2. 50 Air-squats
  3. Jump rope sideswipes for 60 seconds
  4. Do leg raises exercise for 60 seconds
  5. Jump rope with foot jacks
  6. Do lunges for 60 seconds
  7. Do weighted jump rope for 60 seconds
  8. Jump rope sprint for 60 seconds

Jump Rope Workout Benefits

Improve body balance and coordination – when doing the jump rope exercise, you have to balance your body in various ways. For instance, you have to make sure that you are able to rotate the rope and at the same time jumping. It makes you think critically as you coordinate your lower body movements with upper body moves.

Strengthens your lower body muscles – as you jump, you use your lower body muscles. You engage your calves, hamstrings, quads, core, lower back and arm muscles. As such, this exercise strengthens various body, major muscle groups.Jump Rope Workouts - hamstrings

The exercise can be done anywhere – you can do this exercise anywhere, it doesn’t require a lot of space.

Improves cardiovascular health – jumping makes your heart beat faster. As such, this exercise is good for cardiovascular health. The exercise keeps you healthy, thereby lowering the risks of heart related diseases.

Burns fat – Doing the jump rope exercise is good for weight loss. You are likely to lose between 200 and 400 calories by jumping a rope for 15 minutes.

Strengthen bones – jumping regularly is good for improving your bone density. The exercise makes your bones stronger and this is healthy. Stronger bones make you move your body with fewer limitations.

Jump Rope Challenge

A jump rope challenge means that you will be training on a daily basis. You will be doing the jump rope exercise every day. The challenging part is that you will be adding or increasing the number of jumps daily. You can do a weekly or monthly challenge. It depends on an individual’s energy and goals. Basically, the jump rope challenge is ideal for weight loss. Additionally, you can track your weight loss progress easily by doing a rope jump challenge.

Jump Rope Workout For Abs

You can have your six pack by doing the jump rope workouts. The workouts can help you to shed off additional fat around your belly. By reducing fat, you can realize your ab muscles getting toned. However, you should be consistent with the jump rope workouts. There are many jump rope variations that you can do. Below are the different exercises that you can do using a rope.

Double Jumps

This is a challenging workout that will definitely leave you breathless. As such, it is good for your cardio. The double jumps exercise is good for weight loss. More so, it can also improve your body coordination. Additionally, skipping rope strengthens your legs and arms. To do the exercise, follow the instructions below;

  1. Holding a jumping rope ends with both hands, stand with your feet close to each other.
  2. Jump the rope and make sure that the rope passes twice under your feet before you land down.
  3. Continue skipping the rope as much as you can.

Alternate jumping Rope

Like other jumping rope exercises, this is another exercise that you can include to jump rope workouts. The exercise is good at working your legs, core and arms. But you can melt fat and lose significant weight by doing this exercise. Follow the steps below to do the exercise properly;Jump Rope Workouts - skipping rope

  1. While holding a skipping rope ends with your hands, stand upright with your feet close to each other.
  2. Start skipping the rope and land on the ground with one foot. Then on the next jump land with the other foot.
  3. Continue alternating your feet as you jump the rope.
  4. Repeat as much as you can.

One Foot Jumps

This is an interesting exercise that you grow up enjoying as a kid. The exercise is good for strengthening your legs and thigh muscles. In addition to that, it can also help you to balance your body as you jump on one foot. To do the exercises properly; follow the steps below;

  1. Stand with your feet close to each other and hold a jumping rope end with your hands.
  2. Rotate the rope and land on the floor with one foot. Continue jumping on one foot as much as you can.
  3. Then change the foot and exercise the other one.
  4. Repeat as much as you can.

Final Thoughts

The jump rope workouts are ideally good for people who want to burn fat. The exercise target various major body muscles such as the calves, glutes, core, lower back, and arms. As such, doing jump rope exercises can make you lose weight faster as it targets many muscles. Interestingly, there are many jump variations that you can do.

For example, you can do a workout that consists of jump rope variations such as, mummy kicks, one foot jumps, alternate jump rope, high knees, double jump, and many others.

However, if you cannot do these variations you can always mix the standard jump rope exercises with other jump related exercises such as jump squats, and many others.

Have you ever tried jump rope workouts to lose weight? How was your experience? Share your experience below.

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