Jump Rope for Weight Loss & Burning Fat

Jump Rope for Weight Loss & Burning Fat

Have you been wondering of alternative ways to lose weight other than joining a big gym with an expensive membership?

We don’t blame you! Big gyms can be intimidating if you don’t have experience using some of the equipment they carry. I’ve seen enough gym fail memes to make me run in the opposite direction! Not to mention not knowing where to start with a proper warm up, how many reps, or the level of intensity you should be using for your experience level. It’s no wonder the retention rate at gyms isn’t great!

While there are a lot of wonderful alternative ways to move your body that don’t require a gym, like doing bodyweight exercises, using kettlebells, barbells, sandbags, or even your local park may have a small fitness area with monkey bars! But the one training tool we love the best? I’m sure you already guessed it—it’s the jump rope! Here’s why:

Not only are jump ropes an extremely versatile training tool, but they are also portable, versatile, customizable, and fun! They’re also super convenient, affordable, and accessible. Just about anyone (of any fitness level) can get a great workout in!

So if you’re wondering if you can actually lose weight by jump roping, the answer is yes!

This post will focus on how jumping rope for weight loss works in your body, explain why jumping rope is the best weight loss workout, and offer insight on choosing the best jump rope to lose weight.

Jumping rope is considered a High Intensity Workout, and while you are doing a high-intensity workout, you are elevating your heart rate. When your heart rate gets elevated, this raises your body’s internal temperature. During this spike in body temperature, you will be burning calories.

Weight loss is a result of burning more calories than you’re consuming. To lose weight and burn fat, in a lasting and sustainable way, it’s important to focus on nutrient-dense, clean eating. Along with diet, getting at least 8 hours of sleep a night, and staying hydrated are crucial parts of your lifestyle changes to support weight loss.

Burning Fat

Studies show that when we work out, our bodies make small increases in the hormones epinephrine and norepinephrine. These hormones are also known as adrenaline, which is our body's way of responding to stress. When your body is in a stress response, your heart rate is elevated. Triggering a process called lipolysis (fat mobilization in the body) and is largely responsible for fat release from fat stores.

Regulating Blood Sugar

High intensity training also appears to result in significant increases in blood glucose, to significantly increase both aerobic and anaerobic fitness and, significantly lowers insulin resistance and results in increases in bone density, skeletal muscle capacity for fatty acid oxidation and glycolytic enzyme content.

You can burn 15-20 calories, per minute jump roping. If you are short on time and want a fast, fat burning workout. Just grab a jump rope and sweat for a solid 15 minutes. That’s an easy 300+ calories burned.

Here’s how to get started!

Choose a Beginner's Jump Rope

WARM UP: 5 Minutes

  • Light cardio is a great way to elevate your heart rate and warm up your body as you prepare for a more intense workout. Jogging in place, jumping jacks, and high-knees are some great exercise options to get started.

BASIC JUMP: 2 Minutes

  • While standing tall with relaxed shoulders, place your hands next to your hip bones. Jump with both feet together, allowing the rope to pass beneath your feet as you jump. Focus on your body and maintain good form while keeping a steady pace.



Mix up your routine by alternating feet while jumping rope! You can start by jumping with only 1 foot for a few rotations of the rope, then switching to the other foot. Or you can alternate every other jump with each rotation of the rope. Feel free to make up a new pattern while always staying focused on your form and tempo.

REST: 30 seconds


Tabata intervals (4 minutes): Perform 20 seconds of High-Intensity jumping, followed by 10 seconds of rest, for 8 rounds. Feel free to mix up your jumping pattern during each interval.



Don’t forget to finish your workout with some light stretching and mobility to help promote recovery after a hard workout! Some of our favorite stretching exercises for tight leg muscles after a long jumping workout are:

    • Calf sweeps: Standing tall, put one heel out in front of you, and bend the opposite leg. Hinge at the hips and sweep your hands towards the ground. Alternate legs 10 on each side.

    • If you have a stair or a step, stand on tiptoes on the edge of the step. Alternate each heel dropping down below the level of the edge of the step, holding as long as it feels good, about 30 seconds each side.

    • Quad Stretch: Bracing yourself with one hand on the back of a chair, pull your heel into your glute to stretch your quad, making sure to point your knee straight down to the ground.

Remember to always listen to your body and adjust the intensity as needed. If you are just starting out, work up to three days a week. As you get stronger and faster, you will be able to do longer, more intense workouts more frequently.

Prioritizing healthy eating along with your new workout routine will also help with your weight loss journey. Good quality protein, carbs, and fats, along with getting enough sleep and staying hydrated, are all part of a healthy lifestyle.

Please follow us @rxsmartgear on IG, FB, YouTube and Tiktok. Post your training videos and tag us! We would love to follow your progress.

It’s time to send it and Elevate Your Fitness!

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