How To Lose Weight Jumping Rope 20 Minutes Every Day

Jumping rope is a form of cardiovascular exercise that is relatively inexpensive and can be done just about anywhere. Jump by yourself, or grab some friends for double dutch. It might take time to learn how to jump for 20 consecutive minutes. Starting and stopping still burns calories, however, until you eventually get better at jumping. You can burn 200 calories with 20 minutes of jump rope, depending on your weight, according to the Health Status Internet Assessments website.

Step 1

Jump three times a day for 20 minutes. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity may be necessary to achieve or maintain weight loss. Accumulating physical activity throughout the day is just as effective as one long session.

Step 2

Cut at least 500 calories from your daily caloric intake. To lose one pound, you must cut 3,500 calories through diet or burn 3,500 calories through physical activity per week. Because 20 minutes of jump-roping may not create a large-enough caloric deficit, combine this activity with a low-calorie diet to maximize weight loss. The American College of Sports Medicine recommends women eat at least 1,200 calories per day, and men eat at least 1,800.

Step 3

Incorporate interval training into your rope-jumping session. Interval training is alternating between low and high intensity for the duration of the exercise. For example, jump slowly for two minutes, then fast for one minute, for a total of 20 minutes. According to the Mayo Clinic, you will burn more calories with vigorous exercise — even if you increase intensity for just a few minutes at a time.

Step 4

Wear a weighted vest or use a heavier rope to add resistance while you jump. Resistance training builds and strengthens muscle, helping you burn more calories. As muscles grow in size, the amount of metabolically active tissue increases and causes more calorie burn — especially right after your workout, according to "Fitness: Theory and Practice" by the Aerobics and Fitness Association of America.

Step 5

Vary your jumping style. For example, jump with both feet together, run in place, alternate straight-leg kicks to the front, kick your butt with your heels, then finish with hopping on one foot at a time. Do each of those exercises for 60 seconds and repeat until 20 minutes are up. Performing the same routine the exact same way can cause your body to plateau, and stop losing weight. Varying your jumping method will keep your body responding and calories burning.