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7 day jump rope challenge for weight loss

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I started the jump rope challenge without expectations. 

I do love participating in challenges, especially when it comes to fitness.

Whatever the result, I would have been happy.

However, after checking my weight after the last day of the challenge, I was shocked!

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7 day jump rope challenge result

7 day jump rope challenge

What was so shocking?

Well, seven days ago, I weighed 66 kilograms.

Today, I weigh 65 kilograms!

I had to check again if the scale was lying. And I got the same result.

At first, looking at the scale for the first time was more shocking, I thought I saw 64 kilograms.

But, after careful zooming in and out of the photo I took, it was 65 kilograms.

It is mindboggling because the only cardio I did was the jump rope challenge, and I ate the same.

My 7 day jump rope challenge on Youtube

Healthful Papa, this awkward-looking weirdo is on Youtube! Below is a playlist of my 7-day jump rope challenge.

What you’ll see on the video?

You’ll get to witness what I ate daily, how I did the challenge, and my weight loss result.

Click on the following to watch my 7 day jump rope challenge on Youtube. It’s a link to a playlist so you can navigate easier. Or watch the first video below:

How do you do the 7 day jump rope challenge?

Okay, before I go on, the following are the 7-day jump rope challenge rules:

  • No other cardio is performed other than the jump rope challenge. You can do resistance training.
  • Do it for seven days.
  • On the first day, it’s 1000 jump ropes. The second day is 1100, adding 100 each day, so you’ll end up doing 1600 jump ropes on the seventh day.
  • Finish the jump rope as fast as possible; rest is optional.

The funny thing is, I’ve been doing thirty minutes to an hour of cardio in the last few weeks. 

And this week, I was only doing the jump rope as my cardio, and I still lost weight. 

So, perhaps doing the jump rope as fast as I can increase my cardiovascular activity intensity, which led to the same burn or fat loss as doing hour-long cardio.

7 day jump rope challenge fitness plan

So, to recap, this is what I did on the 7-day jump rope challenge. The following is the exercise plan. There is no exact rule or method. But, just try to finish the 1000 jump rope as fast as you can. 

  • Monday -This is the first day, so you’re to do 1000 jump ropes. This is what I did, and it’s optimal for me. It may not be for you. You can change it up to suit your style. The goal is to complete 1000 jump ropes in as little time as possible. When you start, you’re still fresh, and your calves and feet aren’t tired. Take advantage of this by doing as much as you can. Below is how my jump rope looks like:
  1. First set: 300 jump rope
  2. Second set: 200 jump rope
  3. Third set: 200 jump rope
  4. Fourth set: 200 jump rope
  5. Fifth set: 100 jump rope

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  • Tuesday – The goal for today is to do 1100 jump ropes. Which is 100 more than yesterday, Monday.
  • Wednesday – 1200 jump ropes.
  • Thursday – 1300 jump ropes.
  • Friday – 1400 jump ropes.
  • Saturday – 1500 jump ropes.
  • Sunday – 1600 jumps.

Jump rope challenge tips

The following are what I wished I’d done or known before doing the jump rope challenge:

  • Learned how to count jumps
  • Join a jump rope community

Learned how to count jumps

I wish I knew how to count jumps the simple way.

The reps and count are not the important part when jumping rope. It is supposed to be fun.

You’ll need an excellent memory to remember how much you have done between rest.

So what do you do? You do the following:

  • Get a timer, and set it to 1 minute
  • Jump rope for 1 minute counting your jump
  • Once the minute is done, remember how much you jumped
  • That number is your base

So, if you did 110 in a minute, use that number to count your jumps.

Say you want to do 1000 jumps. You can set the timer to 10 minutes and continue jump rope if you can.

However, it can be impossible for a beginner to jump for 2 minutes straight.

What you can do is break it down by each minute. One minute jump then rest. Do the second minute then rest. Do the third, rest. And so forth.

This is probably the best way to jump rope without actually counting.

Now, why don’t you just buy a jump rope with a counter?

I have a counter on my $10 jump rope but, it’s out of battery. So, the counter is useless. Now, I can always buy a battery, but I couldn’t be bothered. I should’ve bought a battery because I kept losing count while doing the 7-day jump rope challenge. 

Also, after a while, the counter attached to the handle gets damaged and is unable to display anything.

There’s a reason why premium jump ropes don’t have counters on the handles.

Learn how to count jumps. And, I mean you don’t have to.

And buy a jump rope with a straight handle without any joints to prevent easy breakages.

Trust me on this one. My jump rope went flying when it broke in the middle of the handle. Thankfully it hit my brow and not my eye.

Join a jump rope community

Also, jump roping is a lonesome activity. It can get boring after a few days. A phone app is great because it’s hard to keep fun when you’re huffin’ and puffin’ by yourself.

Another thing is that it’s hard to stay motivated. Believe me, I know. I once sat in my car contemplating whether to go jump rope or not. It took me 30 minutes to decide that I didn’t want to do it.

Best jump rope for weight loss

The best jump rope for weight loss has a massive community to keep you motivated, and versatile, and guarantees you’re satisfied with your purchase.

Losing weight is hard in general. And if you’re planning on losing weight with a jump rope, make sure it is for the long haul.

A good example is this smart jump rope from Crossrope Get Lean.

The Crossrope Get Lean community has over 80,000 jump rope advocates ready and willing to spur you on when you lose that spark.

The Crossrope Get Lean features the following and ticks all my requirements for the best jump rope for weight loss:

  • Endless Versatility: Their system of weighted jump ropes lets you quickly and easily change between light and heavy ropes so you can target different muscle groups. Train your entire body, and build the shoulders, arms and back you’ve always wanted!
  • Take Your Workouts on the Go: Grab your ropes and download their free app to get access to hundreds of workouts straight from your phone. It’s your portable gym.
  • Quick, Convenient, and Efficient: Your workout sessions don’t need to be long to be effective. All of our workouts can be done in under 30 minutes with minimal space. No matter where you are or what your life and schedule demand of you, you’ll be able to squeeze in a powerful Crossrope workout.
  • Make it Fun: Your workouts don’t have to be boring. Discover a fun and exciting new way to get lean, strong, and fit with ropes designed for your fitness goals.
  • Beginner Friendly: Whether you’re new to jumping or even new to exercise, their system is built for all fitness levels. Learn how to get started quickly with our easy-to-follow tutorials.
  • Support & Accountability: When you join their family, you’ll get access to over 80,000 jumpers in our private fitness community who will help you stay motivated and accountable to your fitness goals, whether you’re focused on weight loss or carving out the armored-physique look of an MMA fighter!
  • Always Effective: Looking for results? Their unique fitness challenges have helped hundreds of jumpers achieve their fitness goals in as little as four weeks.
  • Premium Service: You’re not just a customer. You’re a friend and they are dedicated to helping you succeed.
  • Their promise: is to ensure you’re 100% happy with your Crossrope purchase. If there’s anything you need, their team is ready to help.
Crossrope Jump Rope Weighted System

Buy your Crossrope and burn fat today

What jump rope length do I need?

The standard length of a jump rope for adults is 8 feet. If you are taller, you might want to go with a longer rope (up to 12 feet). It’s also possible to use a shorter one, usually between 4.5 and 6 feet long.

When a jump rope is too long, this will bother you while jumping – it’ll get in the way, and you’re going to have problems making turns – but beyond that, it can also be dangerous.

Also, the weight of available ropes varies from about 150g up to 500 or even more than 1000g for some high-tech models, so if your rope is heavy enough, its weight may add stress on your joints over time except when you do other exercises like weight lifting.

What jump rope to buy for your level?

I prefer weighted ropes if you’re a beginner and want to get into speed rope training (jump-roping), where all the benefits and challenges come from making jumps as fast as you can.

If you have been buying cheap “speed ropes” for your workouts, keep in mind that they vary widely in quality, so better watch out not to waste money on poorly made products or duplicate expensive ones with high weights.

Choose a rope that has a good grip, doesn’t have too much slack when held at both ends, and that is long enough to allow a full range of motion between your shoulder height and ankles while jumping in place. The best length will be determined after you have tried it out – don’t measure your height with a ruler. Jump.

How to build speed for jump ropes

Once assembled, here are the steps to follow if you want to build speed in your jumps:

Step 1: For 30 seconds straight, hop as fast as you can go on one leg only. If that proves too tiring for you right away, switch legs halfway through the time. Repeat 5 times (resting up to 60-90s between sets). Step 2: Hop on both legs for 20 seconds (or 10×1 minute), alternating every 5 hops with about 15 second periods of resting by holding still or walking around slowly. Rest for 3 minutes and repeat this set 3 times ( sets total including the first one for 5 sets). 

Step 3: Repeat the same procedure as for step 2, but this time, hop continuously for 30 seconds. Rest 15 seconds and then continue to jump for another 30 seconds (the goal is to rest less and less each set till you don’t rest at all). Once you get used to hopping without stopping, increase your speed from what it was in the beginning by making shorter jumps or doing 1-legged hops while keeping your other foot suspended in the air and catching it with every third jump. 4 minutes per set should be enough.

Step 4: Now, we’ll take a short break from hopping and work on your balance while doing squats, holding onto something sturdy if needed. Do 10×20 second squats while balancing and concentrating on one point and then switch to the other leg.

Step 5: Still not too tired? Let’s do some more jumps now! These will be long jumps, so don’t push it if you’re very vigorous in this workout, as your legs may get tired pretty soon. Instead, do 10×20 second long jumps by jumping as far as you can each time and recover for as much as needed till you feel like doing another one (time yourself). If you can do 40-50 during a set, I would suggest hitting pause and climbing down from that sweat rocket you built up to take a little break and then continuing once again at Step 1 or 2 (whichever’s appropriate).

Step 6: Now, we’ll work on coordination and balance: You might need a pole or anything else that would help you balance yourself. Do ten squats and push your butt backward as much as possible during the entire movement. Now without stopping, let go of the support and try to stay as upright as possible (that’s where coordination comes in), so you don’t fall over. Repeat this process another 9 times.

Step 7: And we’re done with squat jumps! That wasn’t so hard, was it? Okay, maybe it was, but we’re not stopping just yet: Now, we’ll do some step-ups onto a step or bench about 20-30 centimeters high (8-12 inches). If that’s too high for you, find one that suits your needs best. I’m sure you can find something around your house that would work.

Step 8: Stand in front of the step with one foot on it (this is where coordination will again come into play), then using the same leg, go up onto the bench as you normally would when taking a step then using both legs bring yourself back down to the floor onto that same leg. Repeat this process 9 times and switch legs. Repeat 3 times.

Step 9: That’s all there is to it! This final stretch isn’t so hard either, so don’t worry about it too much unless you have problem areas or are still practicing balance. For those people, these exercises are essential to keep getting better at them, so keep practicing.

Is the 7 day jump rope challenge safe?

First of all, you have to seek medical advice before starting a diet and exercise regimen. You may have underlying conditions that may put you at risk. The only person that can answer this question is your doctor.

Jump rope can push your cardiovascular to its limit, or you can choose to take it easy. But, if you’ve never jump rope before, you might be more frustrated than breathing hard. 

You may not be able to do 50 now, but if you’re persistent, you’ll improve and be able to do 300 jump ropes in a row. I know because that’s how I started. 

100 jump ropes a day

Doing 100 jump ropes a day for weight loss will not move mountains or burn fat. Now, if you’re morbidly obese and your knees can’t support your body weight, it will push your limits. In saying that, don’t jump rope if your knees can’t support your body weight. Jumping will put a toll on your joints and cause you more harm than good. 

If you’re young, reasonably healthy, doing 100 jump ropes a day is considered a warm-up for you on the other end of the spectrum.

If you’re in the middle, somewhat obese, 100 jump ropes will not be enough to lose weight. 

How about doing 100 jump ropes to get you warmed up? 

Two-week jump rope challenge

I decided to continue with the jump rope challenge after finishing the seven-day jump rope challenge. 

I find the jump rope very effective in reducing my weight, going by the scale. I did lose 1 kilogram in a week with the jump rope challenge, so let’s continue the trend.

I’ll be updating this article as soon as I finish the 2-week jump rope challenge. I’ll show you the jump rope plan. 

Skipping to lose weight in 2 weeks plan

I’ll be starting the skipping to lose weight in 2 weeks soon. And adding in the keto diet.

I want to see how much I can lose weight with a 5-day jump rope session a week on a keto diet.

The plan is simple. Do as much rope work as I can in 10 minutes. Yes only 10 minutes, 5 days. But, I have a good feeling that I will still lose weight with the keto diet, even without the 2-week skipping plan.

Resistance training will still be on the program because I would like to keep my muscles. It won’t be rigorous resistance training. It will be light and quick for 20 minutes or less.

I know I can lose weight doing only 10 minutes of skipping rope. Even if I don’t, from past experience, I know the keto diet can help me shed 33 pounds without any exercise.

Now, combining the skipping rope challenge and the keto diet with my resistance training, now that’s fat burning.

Week 1

I started skipping to lose weight in 2 weeks plan. As I said, I will only be skipping rope for 10 minutes.

Starting weight: 67 kg
End weight: 66 kg

Week 2

In the second week, I’ll be doing the jump rope Tabata workout. What is the jump rope Tabata workout? The following article should explain it: Jump rope Tabata workout

I implemented the Jump rope Tabata workout into my workout routine for two weeks. The result is not too bad, considering I only had two weeks and wasn’t taking any weight loss supplement.

Starting weight: 67 kg
End weight: 66 kg

Yup, there was no change in my weight after two weeks of the jump rope Tabata workout. To be fair, two weeks is merely not enough to see results.

I also had the April Easter get-togethers with the fam, which is filled with delicious and sweet food. Seriously, if I don’t attend any parties, I wouldn’t gain weight.

I don’t want to make excuses. I simply f’d up!

The jump rope 30 day challenge

If you want to do another challenge after you’re done with the 7 day jump rope challenge, try the jump rope 30 day challenge.

You can even skip the 7 day jump rope challenge and start with the 30 day jump rope challenge.

Now, what is the jump rope 30 day challenge?

How to do the jump rope 30 day challenge

What is the 30 day jump rope challenge?

There are many variations of the 30 day challenge. It’s completely up to you but this jump rope 30 day challenge goes a little something like this:

  • Day 1 – Hope you have a jump rope ready. Go grab it and skip until you can’t skip any longer. Day one is to test your current level and to see how you progress. After you’re done skipping, record the number of times you skipped without stopping.
  • Day 2 – Beat your previous record of jumps. If you skipped 10 in a row without stopping, then try to do 11 or more.
  • Day 3 – The same goes for today, try to beat your previous record of jumps.
  • Day 4 – Beat the previous record.
  • Day 5 – Beat your previous record.
  • Day 6 – Rest
  • Day 7 – Rest
  • Day 8 – Record the number of times you skipped the rope without stopping. If you jumped less than your previous record, then start over and try to beat it.
  • Day 9 to 12 – Beat your previous record.
  • Day 13 to 14 – Rest.
  • Day 15 – Do the same as day 8.
  • Day 16 to 19 – Beat your previous record.
  • Day 20 to 21 – Rest.
  • Day 22 – Same as day 15.
  • Day 23 to 26 – Beat your previous record.
  • Day 27 to 28 – Rest.
  • Day 29 – Focus and jump rope as much as you can without stopping. By now, your fitness level is up, and can easily beat the amount you skipped from day 1.

In essence, the 30 day jump rope challenge is about skipping as much as you can without stopping.

Day by day, your goal is to beat the previous number you skipped.

To avoid boredom, incorporate jump rope tricks such as the boxer skips, side steps, running on the spot, and running backward or forwards.

Below are most of the jump rope tricks you can mix into your 30-day jump rope challenge:

16 Jump rope tricks

Benefits of skipping rope

Weight loss is the biggest benefit you can get from jumping rope. However, studies also show many pros of adding skipping rope to your workout regime.

One study shows that adding a rope jump to training programs improves joint repositioning and coordination. And, weighed rope training can further your gains.

A 12-week exercise program was devised to find the effect of jumping rope in obese children. The study found that after 12 weeks, the children reduced body fat percentage, waist size, blood pressure, insulin, and improved cardiovascular disease risk factors.

Moreover, this study showed that a 10-minute vigorous skipping rope session burned a significant amount of calories.

Do I need to say more?


The 7-day jump rope challenge is “challenging.” However, if you are pretty much a professional skipping rope artist, you might disagree. 

If you are a complete beginner jump roper, take your time in completing the set amount for the day. No need to rush, as long as you get there.

The veterans may want to step it up a notch by completing the set amount in world record time. Why? Well, you can burn fat much faster compared to dilly-dallying around.

For example, I average 15 minutes to complete the daily target. And, I lost 1 kilogram by doing only 15 minutes of cardio daily.

Some people may not lose much when they try this 7-day jump rope challenge due to circumstances they have no control over.

The only reason, you won’t lose weight doing the 7-day jump rope challenge is if you’re eating more than you’re sweating. It’s a little more complicated than that but that’s how you gain weight.

Ladies and gents, gather round, I’ve got a tale to tell. Picture this: a body that refuses to bulk up, paired with a metabolism slower than a snail’s race to the finish line. It’s a curse, I tell ya! But fear not, my friends, for I took this challenge head-on and became a scholar in all things weight loss and nutrition. And now, I’m here to share my tales of triumph (and some struggles) with you all, so you too can finally achieve that bod of your dreams! flex (just kidding, still workin’ on it).

— Christian Tanobey


  1. Africahit News

    It’s actually a cool and helpful piece of info. I am
    glad that you simply shared this helpful information with
    us. Please stay us up to date like this. Thanks for sharing.

    1. Christian Tanobey

      Have you tried the 7 day jump rope challenge? Did you lose weight? Please let us know how you went. Thank you so much for sharing this article. Much love.

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