Jumping rope is a very intense aerobic workout and a great way to burn calories. A 180-lb person will burn 205 calories in just 15 minutes of jumping rope. This is more than the same person would burn in an hour of slow walking -- at 2 mph --or mowing the lawn. If you have knee problems or a heart condition, talk to your doctor before starting a rope jumping routine.
Step 1
Buy a jumping rope that’s the right length for your height. According to a 2011 article in “Reader’s Digest,” you should step on the center of the rope and stretch the handles up towards your shoulders. If the handles don’t reach your armpits, the rope is too short.
Step 2
Choose the most comfortable jumping technique. It doesn’t matter if you jump on one foot, on both or have to alternate. Whatever method that allows you to maintain a steady jumping rhythm will work. You can also alternate methods and jump on grass instead of cement to avoid putting too much pressure on your knees.
Step 3
Start by jumping for only 1 to 2 minutes, then take a break and check your breathing. Jumping rope is an intense workout, so you might find yourself exhausted and out of breath after just 60 seconds. If that’s the case, jump for half the time and then stop for 10 to 15 seconds before restarting.
Step 4
Increase the jumping time by a minute or two every day or every other day. Try to reach 15 minutes of jumping per session. A 150- pound person burns 171 calories jumping rope for 15 minutes. Do this twice a day and you’ll burn slightly less than 3,500 calories every 10 days. This is enough to lose 1 pound.
Tips and Warnings
- Make sure you buy the proper equipment to get you started. Get sneakers with good shock absorption. Look also for clothing that won’t get tangled in the rope when you jump. T-shirts are fine, but hoodies might present a problem.
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