Rope routines that can help you lose weight


We all have our preferred fitness regimes, but they don’t always give the desired results. Experts believe that jump rope routines can help you lose weight, so we looked at this in depth.

What are the factors that contribute to weight loss?

It was once thought that weight loss was as simple as “calories in, calories out”, but we all know now that it’s much more complicated than that!

Whilst it’s still true that you must be in a caloric deficit to achieve weight loss, being successful at weight loss requires a well-rounded approach.

Calories deficit is dependent on your body and its calorie needs. You can achieve a calorie deficit by consuming fewer calories than usual while also expending more energy with exercise and movement. Oh, and make sure to check out Nike 15% discount codes if you need a new exercise wardrobe.

When it comes to a calorie deficit, research suggests that a 10-20% deficit is sustainable for the majority of people and helps to promote fat shedding whilst preserving lean muscle mass.

For example, if one person needs 2,200 calories a day to maintain their weight, a deficit of 10-20% would mean consuming 220-440 calories less per day. This can be done through eating less, exercising more or both.

Additionally, your height, weight and work type will differ in the calorie deficit and exercise you need. For example, a person who works in a sedentary job is 5’2″ and weight 150 pounds will have very different calorie requirements than someone who works in a labouring job who is 6’5″ and weighs 300 pounds.

Your age, sex, height, weight and activity level all come into consideration when it comes to how many calories your body needs. If unsure how many calories your body needs, you can check with an online calculator to get a rough estimate.

woman with successful weight loss

Why am I struggling to lose weight?

As a person is losing weight, they will start expending fewer calories and will therefore need to consume fewer calories to maintain their weight, making weight loss harder.

It’s easy to dismiss a failed weight loss attempt and blame it on a lack of effort, but many factors contribute to and hinder a weight loss journey. These include:

  • Diet quality
  • Age
  • Genetics
  • Sleep (including duration and quality)
  • Medical conditions
  • Fat mass vs muscle (having more muscle mass burns more calories at rest)
  • A history of on-off dieting

Your activity type may start to assist less with weight loss and lean more towards changing your body composition. Meaning that you may be left with more muscle mass and less fat mass. As muscle is denser than fat gram-for-gram, it takes up less space on your body even though your body still weighs the same. So you may not see the number of the scale change, but you might see changes in your body shape.

Rather than focusing on the number on the scales, try to focus on leading a healthy lifestyle by exercising, a nutritious diet, reducing stress levels and getting quality sleep. This will assist with energy levels whilst also promoting fat loss and muscle growth.

Group skipping rope for

Jump Rope Workouts For Weight Loss

Cardio is known to be one of the best ways to promote weight loss. Jumping rope is a brilliant cardio workout that you can do whilst also having fun and even re-capturing youth from the school playground.

Don’t skip your warmup when it comes to any form of exercise. Ensure that you do some dynamic stretches to loosen up your hips, hamstrings and calves. Some dynamic stretches include standing toe touches, deep squats, and calf raises. Try to do 20 reps per stretch movement and hold each one for 2 seconds at a time.

Once you have stretched, you can grab your rope. Breaking your workout into intervals will help you find your rhythm whilst also not getting out of breath and allowing you to take rest breaks.

Take a look at our top picks for rope routines:

The Fire Started: Start by picking a song that is 3 to 6 minutes long and just jump to the beat. When it comes to the last 30 seconds, make the exercise more intense by jumping with some high knee skips.

The Burnout: This is one to get your heart rate going towards the end of a workout. The aim of this is to do 1,000 rotations with the rope as fast as possible. The best way to do this is to break it into 10 sets of 100 jumps. Record your speed, and then try to beat your best time during your next skipping sessions.

The Long Haul: Start by setting an alarm; we would recommend 10 minutes. Then jump at a consistent pace until your alarm goes off. Try gradually increasing your time until you can jump rope for 30 minutes without stopping.

The Snack: This is the jump rope type used between workouts or when you need to blow off a little steam. Skip for a set time frame such as 5 minutes. If you want to challenge yourself, do 3 rotations of 5 minutes.

jump rope on the beach for fitness
Jump rope routines are great for fitness

Other Benefits Of Jumping Rope

Jumping rope has many benefits, from making you stronger to assisting with heart health or even just being a workout that you can do anywhere.

Jumping rope assists women of all ages. Rope jumping is primarily a weight-bearing exercise that strains your skeleton (which is beneficial for strong bones). This exercise is majorly encouraged for pubescent and postmenopausal women. Using a jump rope exercise can help with peak bone density during puberty, and, according to BioMed Research International, it gives a helping hand to postmenopausal women fighting against osteoporosis.

It’s excellent at preventing injury because rope jumping is fantastic for bone health, meaning it subsequently assists in helping to prevent injury. The up and down movement of rope jumping helps support joints in the ankle, promoting ankle mobility with strengthening muscles. This means that your won’t be rolling ankles whilst you run, bonus.

We previously mentioned that rope jumping is a cardio exercise. This is beneficial to your heart health and cardiovascular system as it gets your heart pumping. Due to its heart health benefits, jumping rope assists with warding off chronic conditions like diabetes and high blood pressure.

According to studies, jumping rope is considered thermogenic, which means that you create high heat levels in the body. Your body needs a lot of fuel to generate heat energy, so it takes to burn calories. On average, you can burn 200 to 300 calories in just 15 minutes of rope jumping.

Are you a little bit clumsy? Don’t panic because jumping rope actually helps improve your coordination. The exercise requires you to be fully aware of your body and how it moves, so when you have been doing it for long enough, it assists with your coordination and also your rhythm. Did you know that a boost of coordination will also mean you are lowering the risk of injury?

Jumping rope is the perfect exercise when trying to tone your calves. With the repetition of bouncing on the balls of your feet, your calves are the primary muscle being used. But it’s not just your calves that get one hell of a workout. It also builds up your shoulder strength too. As you constantly rotate the rope over and under your body, you use the stabilizer muscles in your shoulders to control the rope.

One of the main benefits of jumping rope is that it is accessible and affordable. Because a skipping rope is small, it is easily portable and can be used anywhere. If you want to progress in your rope jumping abilities, why not try a weighted rope for higher intensity.

Summing Up

Overall, we think that combining a calorie deficit diet with jumping rope will promote high levels of weight loss. Our best rope exercises are:

  • The Fire Started
  • The Burnout
  • The Long Haul
  • The Snack

Don’t forget that jumping rope also has a lot of other health benefits like helping your cardiovascular system, and it’s cheap and cheerful! Start your weight loss journey with jumping rope.