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7 day jump rope challenge for weight loss

Healthful Papa crying out loud while attempting the 7 day jump rope challenge
The 7 day jump rope challenge

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!

7 day jump rope challenge result

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.

I thought I lost 2 kilograms because, you know, analog scales are hard to read. But, after careful zooming in and out of the photo I took, 65 kilograms is confirmed.

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.

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. 


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. 

First set: 300 jump rope

Second set: 200 jump rope

Third set: 200 jump rope

Fourth set: 200 jump rope

Fifth set: 100 jump rope

Jump rope challenge tips

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

  • Buy a jump rope with a counter.

Buy a jump rope with a counter

You’ll need an excellent memory to remember how much you have done between rests, or you can get a jump rope with a counter. 

I have a counter on mine 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. 

Buy a jump rope with a counter if you can.

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 haven’t made a plan yet, I should get a move on! Comment get a move on below if you agree.

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.

“I have the metabolism of a sloth and a body that hates putting on muscles. This curse motivated me to study weight loss and nutrition. I want to share my experiences and knowledge to help you achieve your ideal body.”

— Christian Tanobey

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