How to Jump Rope for Weight Loss

Co-authored by Tiffany Stafford, CPT

Last Updated: March 4, 2024 Approved

Don’t have time to head to the gym after work, or not motivated enough to commit to an exercise class every week? Head to your local sports store and pick up a jump rope. Jumping rope burns up to 13 calories a minute,^{[1]
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Method 1

Method 1 of 2:

Doing Basic Jump Roping

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Plastic “speed” ropes are more durable than cotton ropes and whip around faster, which will create a more intense workout. They’re also good for doing advanced jump rope moves, like the single leg jump or the alternate foot jump.^{[2]
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2
Measure the rope to your height. It’s important to use a rope that fits your height. To measure the rope:
- Stand in the middle of the rope. The handles should extend to your armpits.
- If the handles go past your armpits, cut and adjust the length as necessary.
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Jump on a waxed or wooden floor. This will help to gradually prepare your lower body for the impact of jumping.^{[3]
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- Don’t jump on hard surfaces like concrete, as this can put stress on your knees and lead to injury.^{[4]
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Practice a basic jump. Master the form of the basic jump before you try any variations or tricks.
- Hold the rope with your hands at hip height and keep your elbows slightly bent. Make sure your upper arms are close to your sides. Roll your shoulders back and down and keep your chest out.
- Jump one to two inches off the floor, giving the rope just enough space to slip under your feet. Land on the balls of your feet.
- Keep your elbows close to your sides as you turn the rope. The movement should come from your wrists and forearms, not from your shoulders. Make turns that are no bigger than two inches, as any bigger will cause you to jump too high.^{[5]
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- Make your jumps small and consistent. Do 10-15 jumps to warm up and get the feel for the basic jump.
- If you get tired before you finish 15 jumps, drop the rope but keep your arms and legs going. You can work up to using the rope full-time.
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Jump rope every day for 15-20 minutes. Once you feel comfortable with the basic jump, practice jumping rope once a day. Keep track of how many jumps you can do in 15-20 minutes.^{[6]
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- Don’t sacrifice form for speed. Make sure you keep your elbows in as you turn and you do not jump higher than one to two inches off the ground.^{[7]
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EXPERT TIP

Tiffany Stafford, CPT
Personal Trainer
Tiffany Stafford is a Certified Personal Trainer, Holistic Nutritionist, and the Owner of LifeBODY Fitness, a personal training and small group training studio based in Hillsboro, Oregon. She has over 15 years of personal training and coaching experience. She specializes in wellness training, life coaching, and holistic nutrition teaching. She earned her personal training certification from the National Academy of Sports Medicine (NASM).

Tiffany Stafford, CPT
Personal Trainer

Our Expert Agrees: If you're just beginning to do cardio exercise, you can start with 5 minutes jumping rope one day. Give yourself a day to rest, and then increase by a few minutes the next time you jump rope. After a few days of this, you'll be able to get to the 15- or 20-minute mark.
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Integrate the basic jump into a strength training circuit. This will help you lose weight and get better at jumping rope. Try a 15 minute circuit, once a day, to burn fat and tone your body. You will need a jump rope, a timer, and an exercise mat.^{[8]
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- Jump rope for 1 minute, with both feet together.
- Do 20 lunges, 10 per side.
- Jump rope for 1 minute.
- Do 10 pushups.
- Jump rope for 1 minute with both feet together.
- Do a 30-second plank.
- Jump rope for 1 minute. Rest for 10 seconds.
- Repeat this circuit one more time, with a one minute rest between each circuit.

Method 2

Method 2 of 2:

Doing Variations

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1
Do side to side jumps. Hold the jump rope in the correct position. Jump a few inches to your left as you swing your rope. Then, jump a few inches to your right as you swing the rope. Get into a rhythm as you jump from side to side.^{[9]
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- Practice 10 side to side jumps, or as many as you can do in one minute.
2
Practice alternate foot jumps. Instead of jumping with both feet at once, alternate your feet, as if you are running in place. Keep your knees lifted to the front and try to jump a little higher than 1 inch (2.5 cm) off the floor. As you land, stay on the balls of your feet.^{[10]
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- Do 10 alternate foot jumps, or as many as you can do in one minute.
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Try single leg lift jumps. Begin by jumping only on your right foot. Land softly on the balls of your feet. Then, switch to jumping only on your left foot. Land softly. Keep your shoulders rolled back and your upper body straight as you jump.^{[11]
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- Continue to do single leg lift jumps, five on each side. Or do as many as you can in one minute.
4
Do a 15 minute jump rope routine. Once you feel you are comfortable with these variations, try to put them all together into a jump rope routine that will burn calories and tone your body. You will need a jump rope and a timer.^{[12]
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- Start with the basic jump, for one minute.
- Go into side to side jumps, for one minute.
- Do alternate foot jumps, for one minute.
- Finish with single leg jumps, for one minute. Switch legs each time you jump.
- Repeat this circuit two to three times, with a one minute break between each circuit.
- Practice this routine once a day to see improvements.

Sample Jump Roping Routines

Jump Rope Routine for Beginners

Intermediate Jump Rope Routine

Fun Jump Rope Variations

Expert Q&A

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Question

Can jumping rope burn belly fat?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Yes, fat cells from all over your body, including the belly, can be burned while jumping rope.

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Question

If I skip for 35 minutes every day, how much weight can I lose in a month?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Skipping every day for 35 minutes can burn enough calories that you could lose 1-2 pounds of fat each week, assuming you do not increase the amount of food you eat.

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Question

How many calories do you burn jumping rope 500 times?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

This varies, but if you jump 60-70 times each minute, 10 calories per minute, you might burn 80 to 100 calories in 500 jumps.

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