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Jump rope to lose weight

Can you use a jump rope to lose weight?


That’s what I did in my 7-day jump rope challenge.

I did the challenge for a week, and I lost 1 kilogram!

Now, before you say that isn’t much, let me explain.

I’m not that big. The bigger you are, the more weight you will lose. 

Since I’m not overweight according to the Medical News BMI calculator:

Medical News Today BMI calculator

[source: How much should I weigh for my height and age?]

However, my body fat percentage and my appearance do not agree. 

I’m not that overweight, but I do look overweight, especially when I have my shirt off. 

Prelude to jump rope to lose weight

jump rope to lose weight

True story. 

My friend has never seen me with my shirt off. 

Then we went to Wattamolla (a place in Sydney where the beach meets the river).

Everyone had their shirts off, so it’s only natural that I take mine off too. And I did.

“WTF!? You’re fat.”

[source: my friend]

It shattered my confidence. 

Since then, I hated going to the beach or pool or anywhere involving taking your shirt off.

I don’t hate the beach. It’s the curious and shocked faces people make when they see me that I don’t like.

Imagine staring at someone looking skinny and hot. Yup, I’m kinda hot. LOL!

Then they take off their shirt, and you realized that they probably had too many Krispy Kreme donuts beforehand.

It’s not great being skinny fat.

So, I decided to lose the flab. Because as you know, belly fat kills.

Jump rope to lose weight challenge

One of the things I utilized to lose weight was going on a keto diet, counting calories, and doing cardio and resistance training. 

I’ve tried many types of cardio. From running, swimming, cycling, basketball, anything. 

Then I bought a jump rope. I was hooked.

Years later, I am still using the jump rope to lose weight. 

Here’s a 7-day challenge you can try to do yourself that I detailed in the following article: 7-day jump rope challenge.

The 7 day jump rope challenge 

Here are the rules for doing the 7-day jump rope challenge.

  1. You shouldn’t do any other type of cardio while on the 7-day jump rope challenge.
  2. Of course, you have to do the challenge for seven days.
  3. Do 1000 jump ropes on the first day. On the second day, you do 1100. On the third day, you do 1200. Adding an extra 100 each subsequent day. You’ll do 1600 on the last day.
  4. Finish the jump rope count as fast as you can. Rest is optional.

And that is how you do the 7-day jump rope challenge. 

Why is jump rope amazing?

It burns plenty of calories.

Look, before starting the 7-day jump rope challenge, I was spending 45 to 60 minutes of cardio. But my weight wasn’t budging.

My average time to complete the jump rope challenge for each day is 15 minutes. That’s a big difference from 60 minutes. 

Yet, I still lost 1 kg. 

However, I did try my best to reach the target count as quickly as possible. 

Resulting in expending more calories than leisurely jogging or walking. 

How long to jump rope to lose weight

Your target weight loss determines how long to jump rope to lose weight. Suppose we are going by my experience of losing 1 kilogram in a week with the jump rope.

Then a weight loss goal of 4 kilograms could only take you a month. In contrast, a 12 kilograms weight loss target could take you 3 months. 

Your level of effort is also taken into account when you’re trying to lose weight.

The more effort you put in, the more calories you expend. 

The more calories you lose at the end of the week, the more weight you’ll shed.

Don’t forget that your starting weight can play a role in how much weight you lose.

Jump rope exercises to lose weight

After doing the jump rope challenge, I had to develop a new routine to keep jump roping interesting. 

I may add or change things up in the future, but the following is my jump rope routine:

  • I set the timer for 10 minutes.
  • I do sets of 200 counts until the time runs out. 
  • I rest a max of 30 seconds or when I get my second wind back.
  • When I trip, I keep going until I complete a set of 200.
  • Then I do 3 sets of 3-minute shadowboxing.
  • Rest for 30 seconds in between sets.

Honestly, I stopped doing this for 2 weeks. I could feel my stamina and capacity have dwindled. 

So, if you’re a beginner, it might be tough doing 200 counts per set. Try to lower that number to where you’re comfortable but do push yourself. The only one you’re cheating is you.

As for the shadow boxing, make it a 2-minute work, 30 seconds rest interval.

Jump rope Tabata

Another jump rope exercise you can try is the jump rope Tabata workout.

The Tabata workout consists of 20 seconds of maximum effort and 10 seconds rest for 4 minutes.

The good thing about Tabata is that it only takes 4 minutes to complete.

However, most people don’t know how to properly do Tabata. You see, with Tabata, you’re supposed to push yourself to the limit. Most people don’t.

Compare the videos below. The first one is in lax mode and the second had me gasping for air.

Relaxed jump rope Tabata workout
Real Tabata jump rope workout


Have you considered using a jump rope to lose weight?

If you’re trying to lose weight, seriously consider taking up the jumping rope.

It’s fun and keeps your cardio and, more importantly, your heart in tip-top condition. 

Don’t worry too much about tripping when you start using the jump rope.

It can be frustrating at times when you’re a beginner.

However, everyone starts like that. 

Eventually, you will get better. 

Just keep going.

Have you tried taking up jump rope to lose weight? 

Let me know in the comments below.

And for more dad fitness, click the following: Fitness.

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

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