Jumping rope makes the pounds melt away. At least if you can motivate yourself and train regularly. But what does fat burning with a jump rope actually look like, and how many calories can you burn in one workout? Today, we'll find out together why jumping rope is a perfect workout and how it can easily compete with jogging.

 

Jump rope: A full-body workout 

Rope skipping, also known as skipping rope, is no longer just a playground pastime. Jump ropes for adults are incredibly popular. Combat athletes like boxers, health researchers, and fitness enthusiasts alike are embracing this clever fitness accessory. No wonder, since it provides a full-body workout. It's often used to improve endurance or build muscle. Rope skipping not only trains stamina but also engages the primary target muscles (calves, thighs) and supporting muscles (abdominal muscles, deltoids, erector spinae, biceps, and wrist muscles). As an added bonus, jumping ropes also improve your sense of rhythm and coordination. And last but not least, a fitness jump rope can help you lose excess weight.

Why you burn calories by skipping rope

 

When it comes to weight loss, there's a golden rule: you have to burn more calories than you consume. Besides a healthy, calorie-conscious diet, physical activity is key to losing weight. Since jumping rope engages your whole body, your heart rate quickly rises during the workout. This makes a jump rope perfect for HIIT. HIIT stands for High-Intensity Interval Training, a technique where you alternate between high-intensity and low-intensity intervals. For example, when running, you could jog for 30 seconds followed by a 30-second sprint. The advantage of HIIT is that you can significantly increase your calorie expenditure compared to other types of training.

Jump rope vs. jogging: Which is better?

 

As mentioned earlier, you can also do high-intensity interval training with classic sports like jogging. However, you'll much more often see runners doing steady-state cardio. This is a cardiovascular workout characterized by consistent movements and low intensity. Besides jogging, swimming and cycling are also sports that can be performed in steady-state cardio mode. Of course, you'll burn calories with these activities as well. However, studies show that calories are burned much more efficiently when the workout is significantly more intense.

Let's compile the key findings of an exciting study together:

• Men and women were divided into two groups.
• One group completed a HIIT program for 15 weeks.

• The other group followed a steady-state cardio workout for over 20 weeks.
• The result: On average, the HIIT group managed to reduce nine times more fat than the steady-state cardio group.

 

Good to know!

HIIT with a jump rope sounds particularly appealing for losing weight quickly and easily. However, there's a crucial point to consider: if you want to burn calories efficiently, you shouldn't constantly push yourself to your maximum heart rate. The holy grail usually lies at 60 to 70 percent of your maximum heart rate (calculation: 220 - age). With HIIT, the body reaches a maximum heart rate of 85-100%, but recovery phases are essential afterward.

HIIT workout: Jump rope exercises for weight loss 

HIIT is strenuous, but the effort can pay off relatively quickly on the scale. There are several reasons why jumping rope is particularly well-suited for an intense workout:

• You can train anywhere and lose weight that way.
• You don't need any bulky training equipment.
• You only need a few minutes for a complete workout.

But what does an intensive jump rope workout look like in everyday life? We've found three sets for you that will really get your daily workout routine going.

• Training set 1: Jump continuously for 30 seconds, meaning without any intermediate jumps. Then take a 60-second break and repeat the set. A total of nine repetitions, including breaks, are required.
• Training Set 2: In this set, you jump for 30 seconds, including changing your feet. Constantly shifting your weight strengthens your core, which particularly benefits your back and abdominal muscles. Again, you take a break after 30 seconds, but this time for 90 seconds. Then you repeat the set, including the breaks, four times.
• Training Set 3: This set promises a lot of variety. You start again with 30 seconds of jump rope, followed by a brisk 12-second break. Then you jump again for 30 seconds and repeat the 12-second break. Now it gets exciting, because next up are 30 seconds of burpees (a combination of different fitness exercises). After that, you can take another short break before finishing the set with 30 seconds of push-ups.

How many calories does skipping burn?

 

We still owe you an answer regarding calorie consumption. There's no single answer to how many calories you burn jumping rope. Ultimately, it depends on factors like your age, gender, and jumping speed. Your starting weight also plays a role. If you start with a higher weight, your body needs more energy to overcome gravity and move the rope. This means you'll likely notice significant changes, especially at the beginning – which is motivating and keeps you motivated while you lose weight.

However, you can assume that you burn about 150 calories in 10 minutes of skipping. In half an hour, that would be 500 calories. Incidentally, you only burn about 350 calories while jogging in the same amount of time.

EverJump: Your jump ropes for your weight loss success

Jumping rope, especially when combined with HIIT training, helps with weight loss. Of course, you can buy a regular jump rope. However, a high-quality cardio jump rope allows you to train more efficiently and with greater variety. This is where EverJump comes in. We offer jump ropes with different weights to intensify your workout. Our Melt Set , consisting of three ropes with different weights, matching handles, and a sophisticated training plan (accessible in the app), helps you achieve your ideal physique.