The jumping rope routine for weight-loss

The jumping rope routine for weight-loss

Jumping rope is a form of cardio activity that significantly increases your energy expenditure. Many scientists proved that it’s more effective than running.

This blog post will discuss a jumping rope routine as a supplemental exercise for losing weight. As you already know, the mixture of cardio and resistance training coupled with personalised nutrition, will give you the best chances for losing weight in a healthy and sustainable way.

I first learned of jumping rope exercise many years ago while reading Bruce Lee’s series of instructional martial arts books. In one of the series volume, the author concluded that ten minutes of jumping rope equal thirty minutes of running. I was intrigued and soon started learning all about it. Up until this day, jumping rope is a part of my warm-up sequence.

The benefits

Before I jump on explaining how to do a jumping rope exercise properly, I will point out some of its benefits. Here are some:

  • Incorporating a proper jumping rope cardio training structure can help you lose weight.
  • Jumping rope exercise will help your coordination and your stamina.
  • It can help with your cognitive learning. Based on a study from the US National Library of Medicine, a single bout of 3 min of rope skipping can lead to brain states that are associated with being advantageous for cognitive learning.
  • It improves your heart health and reduces the possibilities of having a heart attack.
  • It strengthens your bones and increases your bone density. As a consequence, it will reduce the chances of osteoporosis.

As you can see, there are so many benefits of jumping rope, but still few people do it. Many of them simply don’t know how to do it properly.

How to jump rope

Crossrope brand has a very good description of the proper jumping form. Here it is.

When I talk about the form that is an essential element in any movement execution, I want to emphasise that in jumping rope, your hands’ position is very important. Please make sure that your both hands are approximately the same distance apart from your body’s centreline. Furthermore, pay attention to how you move your hands when you jump rope, as there should be a very minimal movement of your elbows and shoulders. In essence, your wrists serve to generate the jump rope rotation.

Your jumps ideally should be approximately 1-2 inches off the ground. Many beginners pull their feet back or tuck their knees in when they jump. This is a mistake. You need to keep your toes pointed down with every jump.

Lastly, try to bend your knees slightly while jumping. Don’t be rigid when jumping. Relax and be light on your feet.

Jump rope routine for weight-loss

If you are a beginner and want to start a jumping rope routine, I would advise you to first learn the proper form by jumping without a rope. Here is a great video explaining this drill 3 Jump Rope Drills for Beginners (No Rope Needed).

Next, when you practised without a rope for a while, it’s time to pick up the rope and start jumping. I advise you to start with 30 seconds of jumping rope warm-up routine before your main workout. This way, you will build the jumping rope stamina and sharpen your form before increasing the duration.

After 1-2 weeks of 30 seconds jumping rope warm-up, I would recommend the following progression for beginners:

  • PHASE 1: Increase the number of sets to 3 by keeping the 30 seconds jumping rope duration. The rest between sets is 1 minute.
  • PHASE 2: Next, keep the number of sets the same as phase 1, but increase the duration of jumping rope by adding 10 seconds every week until you reach 3 minutes.
  • PHASE 3: Keep the sets and duration the same, but now start decreasing the rest between your sets 10 seconds every week until you reach 0.

By doing the above progression, you will be able to do 9 minutes of jumping rope, which is great warm-up preparation for your main personalised weight-loss programme.

Jump rope routine as a standalone cardio workout

A successful weight-loss programme consists of a careful balance between cardio and resistance training.

In the previous paragraphs, I talked about jumping rope as a warm-up before your main workout session. You can also create an efficient cardio jumping rope standalone workout.

One way to do this is to do a short 5 min warm-up (not jumping rope) followed by a brief whole-body stretching routine. When you warmed up and stretched your muscles, it’s time to engage in your main cardio rope jumping workout. You can start with 3 sets x 3 minute and slowly increasing the number of sets as you go along. If you go with multiple sets, it’s prudent to keep your rest periods 45-60 seconds.

A jumping rope duration of 20-30 minutes is a great cardio standalone workout to supplement your weight-loss resistance programme.


Jumping rope is an excellent exercise to boost your weight-loss that can be incorporated as a warm-up or as a standalone cardio workout.

Moreover, It’s very efficient for burning calories. A person weighing 90 kg and engaged in jumping rope exercise for 3 minutes without rest can expect to burn around 50-60 calories. Thus, a jumping rope routine 3 x 3 min can yield a calorie burn score of roughly 150 calories.

If you are serious about losing weight, I highly encourage you to start with your jumping rope routine. Start first by learning the proper form and then increase your engagement gradually.

Until next time,

Damir Pervan, Founder and CEO of TrainChampion | Online weight-loss platform

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