Jumping rope is a popular old-fashioned pastime for children, but it has also gained popularity in sports training and regular gym-goers' exercise routines. The calories burned jumping rope, along with other excellent health benefits, make this activity a fantastic choice for physical health.
A 150-pound individual will burn approximately 45 calories jumping rope 600 times.
Skipping burns plenty of calories and helps you to get in your U. S. Department of Health and Human Services recommended 150 to 300 minutes of cardiovascular exercise per week in a fun way. A bonus — jumping rope can provide a myriad of other compelling health benefits, both physical and mental.
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Skip Rope to Torch Calories
The calories burned jumping rope are on par with other aerobic physical activities. The number of calories you burn will depend on your weight and athletic ability. To get a general idea of how many calories are burned jumping rope 600 times, we will assume a specific average pace and body weight for calculations.
Assuming you can jump rope at a pace of about two skips per second, it would take you approximately five minutes to jump rope 600 times. For a 150 pound person, the calories burned jumping rope at this pace for five minutes is equivalent to 45 calories, or 540 calories in an hour.
To compare skipping calories to other aerobic activities, we will keep the same time and bodyweight for activity.
- Calories burned for jumping jacks = 34 (408 calories per hour)
- Calories burned for elliptical machine = 28 (336 calories per hour)
- Calories burned kickboxing = 57 (684 calories per hour)
- Calories burned walking briskly = 23 (276 calories per hour)
- Calories burned jogging = 40 (480 per hour)
It is not likely that you will wish to only skip for five minutes or to be able to jump for an hour straight. There are a few ways to add skipping to your routine. Try skipping for 30 seconds, and then taking a 30-second break. Repeat as many times as you wish. For a 30-minute workout, try skipping for one minute, then taking a 90-second break. Repeat this cycle 12 times for a 30-minute workout.
The DHHS recommends combining your cardiovascular exercise with two or more days of strength-building activity.
Read more: How Much Should I Jump Rope a Day?
Skipping Rope Has Physical Benefits
According to the American Council on Exercise (ACE), jumping rope can help reduce the risk of lower leg injuries by increasing the strength, elasticity and flexibility of the lower leg muscles. ACE recommends to help with this, try to land on the ball of the foot first when skipping, landing softly on the heel to finish.
A small December 2015 study in The Journal of Sports Science and Medicine of 24 young soccer players showed that jumping rope could help improve balance and motor coordination. The study lasted for eight weeks and tested unilateral dynamic lower limb balance.
The results showed a decrease of 9 percent in their performance time of a balance and coordination circuit. These results mean that skipping rope helped the athletes perform faster in a test of mobility and coordination.
Read more: The Number of Repetitions for a Beginner Jump Rope
Skipping Rope Benefits Your Brain
Studies have shown that skipping rope offers cognitive benefits as well as physical. A small December 2018 study in Frontiers on Behavioral Neural Science on 10 healthy male volunteers showed that jumping rope for even just three minutes resulted in brain states that are prime for cognitive learning. These brain states were measured using an electroencephalographic (EEG).
A similar study published in Scientific Reports in July 2017 on 518 young adults showed that performing physical activity, including jumping rope, along with brain-stimulating games, resulted in better cognitive performance in executive function and working memory training tasks.
Read more: A Fat Blasting Jump Rope Workout You Can Travel With
Consult with your doctor before beginning any exercise program.
- Calorie Control Council: "Get Moving! Calculator"
- Frontiers in Behavioral Neural Science: "Acute Effects of Instructed and Self-Created Variable Rope Skipping on EEG Brain Activity and Heart Rate Variability"
- Scientific Reports: "Enhanced Learning through Multimodal Training: Evidence from a Comprehensive Cognitive, Physical Fitness, and Neuroscience Intervention"
- American Council on Exercise: "Benefits of Jumping Rope"
- Journal of Sports Science & Medicine: "Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players"
- DHHS: "Physical Activity Guidelines for Americans"