Leave your excuses behind and pick up a rope to burn calories, improve your endurance and aid in weight loss. Jumping rope is an often overlooked calorie-burning exercise. The intensity of the workout is challenging to maintain for an hour, but as your fitness improves, the calorie burning benefits of this simple movement are tremendous.
Individual
The amount of calories you burn is based on many factors including genetics, overall activity level, body weight and metabolism. The more you weigh, the more calories you burn during activity. The more muscle tissue you have, the more calories you burn throughout the day. During rope jumping, your heart rate increases to keep up with the oxygen demands from your working muscles. The muscles require oxygen to burn calories for energy for the exercise.
Calories
Jumping rope burns a high number of calories. According to the National Institutes on Health, a 150-lb. person burns 750 calories an hour when rope jumping. If you weigh more, you burn more. If you weigh less, you burn less. "Fitness Magazine" promotes a 10 minute jump rope workout to burn 100 calories. You burn approximately 600 calories per hour with that workout. Jumping rope may burn up to 1,000 calories per hour depending on your body weight and other individual factors.
Additional Benefits
Along with being a high-calorie-burning exercise, jumping rope offers additional health benefits. Your cardiovascular health improves, as you may have seen promoted by the American Heart Association's Jump Rope for Heart program. Rope jumping increases the muscular endurance in your lower body, improves your agility and timing and strengthens your hand-eye coordination. Plus, you do not need the rope to do the exercise. If you are lacking coordination or a high ceiling, simply perform the movements with an imaginary rope.
Workout Routine
Performing 60 minutes of continuous jump roping is an intense goal. Begin with five to 10 minutes at a time and gradually add five minutes to your workout. Another way to incorporate jump roping into your workout routine is to use the rope as intervals between strengthening exercises. Jump rope for three minutes and then do three sets of 10 squats to strengthen your legs. Repeat your three minutes of jumping and then do three sets of 10 pushups. Use the jump rope in between other exercises such as situps, lunges or pullups for a complete body workout.
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