Exercising can often feel like a chore. But it doesn’t have to be.
Luckily for you, there is an awesome exercise that will keep your attention and burn tons of calories. You guessed it, it’s jump roping! And these days, it’s not just an activity for children but rather a heart-pumping workout.
But exactly how many calories does jumping rope burn? Keep reading to find out.
The answer is here. Just input your weight and
the intensity your jumping and how long and you
will soon find out how many calories you have burned.
Benefits of Jumping Rope
You may be asking yourself, why should I choose a jump rope workout?
First of all, you don’t have to dedicate hours to this workout. Just 20 minutes of jumping rope is as effective as a 30-minute run. If you used to be a runner but now suffer from joint pain, jumping rope is a great way to burn those calories without intense bodily stress.
If you’re looking for more than a calorie burner, it also has lots of health benefits and improves your overall balance and strength.
Another huge bonus is convenience. You can do it anywhere and all you need is a jump rope! You don’t need tons of fancy, expensive equipment to start seeing results. But if you do want to spend a little extra money, there are weighted ropes you can also buy.
Most importantly, anyone can do it. Not to mention, it’s nostalgic and a great way to tap into your playful side!
How Many Calories Does Jumping Rope Burn?
Jumping rope can burn a lot of calories in a short amount of time. The exact number depends on your weight, workout time, and training intensity. But on average, if you skip 120 times per minute, you will burn around 667-990 calories an hour.
If you want a precise number, use this calculator to track how many calories you burned in one workout. All you have to do is put in your weight, the amount of time you jump roped for, and the intensity of your workout. It’s that simple.
This way, you can keep track of how many calories you burned and monitor your overall progress!
The Jump Rope Basics
While jumping rope is a sport everyone is familiar with, you still want to get the basics down in order to exercise safely.
Before you start jump roping, make sure your rope is the correct length for you, otherwise, you might trip. An ideal length is about 3 feet longer than your height.
You also want to jump on a softer surface or your joints will be absorbing lots of the shock. Avoid jumping rope in your driveway or garage, as those surfaces can be too hard. Instead, try exercising on a rubber mat, carpet, or even hardwood flooring.
Now that you’re ready to start exercising, consider your jump roping technique. Keep your jumps small and low to the ground (avoiding the double jump!), land on your toes rather than your heels, and swing the rope from the wrists rather than the shoulders.
After you get all the basics down, you can progress to more advanced techniques!
Get the Most Out of Your Workout
Jump roping can be as hard or as easy as you’d like it to be.
Just like any workout, it’s best to start simple and get more advanced over time. Start by jumping rope for 10 to 20 minutes a day at a light to moderate intensity. Eventually, you can go all the way up to jumping rope for an hour at a high intensity.
You can also try a weighted rope for more of a strength workout. Start with a 1/4 lb rope and work your way up to a 1 lb or even 2 lb rope as you get more comfortable with the weight. And if you want even more strength training, you can incorporate jumping rope into a circuit with push-ups, crunches, and squats.
If you’re going for the maximum calorie burn, try doing a HIIT or high-intensity interval training. This is a pattern where you alternate between bursts of high-intensity work and moments of rest.
Get Creative With the Tricks
Unlike running, jumping rope will never become boring. You can always learn new tricks and skills. To start, try doing alternating feet, mummy kicks, high knees, and single-foot jumps.
Alternating feet is a great move for beginners. Instead of jumping with two feet at a time, switch your foot every jump. Think of it like running in place.
Mummy kicks are a step up from alternating feet. To do this move, alternate your feet every jump but instead of having a bent leg, straighten it out in front of you. This will engage your hip flexors and hamstrings.
High knees also build on alternating feet and even activates the core. To execute this move, alternate your feet but raise your knees high to about hip height. This one gets the heart rate pumping!
To do the single-foot jump, you lift one of your feet and let the other one do the work. To keep your muscles even, make sure you are jumping on each foot for an equal amount of time. These single-foot jumps will fire up those calves and help with balance and ankle strength.
If none of those moves is your style, feel free to stick with the classic two-foot jump! It is just as effective and will give you the intense calorie burn you’re looking for.
Jump Your Way To a Healthier You
So how many calories does jumping rope burn? The perfect amount for you to get fit and have a blast while you do it. Exercise will no longer be a chore and you’ll hopefully be excited to pick up that jump rope every day.
Contact us with any questions and check out our jump roping app to get started on your fitness journey!