Doing vigorous aerobic exercise, such as skipping and jumping rope, burns between 730 and 1,090 calories per hour depending upon your fitness and your weight. If you jump rope for 30 minutes per day, you'll lose about 1 lb. per week. However, jumping rope at a slow pace or with frequent interruptions does not burn fat as effectively. To lose weight skipping rope, develop your skills and endurance so you can sustain a moderate to vigorous pace for an extended period. If you have injuries or health problems, speak with your doctor before starting a cardiovascular exercise regimen.
Step 1
Warm up for 10 minutes before your jump rope workout. Do motions that replicate the type of moves you make while jumping rope by marching in place and lifting your knees high. As your muscles warm up, do joint rotations at the ankles, knees, hips, wrists and shoulders.
Step 2
Jump rope for a sustained period. The Jump Rope Institute suggests setting a goal of skipping rope for 10 minutes without stopping. This spikes your heart rate and keeps it elevated longer.
Step 3
Build your jumping speed. You want to exercise vigorously enough to sweat. You should be able to speak but not hold a conversation. Aim for two jump rope rotations per second, or 120 per minute.
Step 4
Add speed or strength intervals to your jump rope workout. Spend 30 seconds skipping rope fast or put down the rope and do some deep squat jumps. Recover by marching in place for 30 seconds and resume your jump rope workout.
Step 5
Keep moving. Even if you have frequent interruptions or tire after a bout of jumping, keep moving by stepping side-to-side or jogging in place. You continue to burn calories after spiking your heart rate with intense jumping.
Step 6
Cool down. Step side-to-side or march in place while breathing deeply. Stretch your legs, arm and waist. Rotate your joints.
Tips and Warnings
- Wear shoes with good ankle support and cushioning around the sole to absorb shock.
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