If I knew that there was a way of burning up to 1074 calories without having to destroy my body on some machine, believe me, I’d have ‘jumped’ onto it far sooner. I recently came across an article on BusinessInsider that claimed a study found it to be possible to burn between 10 – 16 calories per minute of jumping rope!

Holy Shizznizz!

That is absolutely insane and I didn’t believe it at first until I conducted some good old fashion detective work. Evidently, all boxers jump rope because it is a fantastic exercise for cardio, speed and agility. I don’t think I’ve ever seen a fat boxer! There’s an obvious correlation between being lean and jumping rope.

I also came across a dozen weight loss reports from people who dropped a ton of weight from just jumping rope every single day.

Are you familiar with the HodgeTwins? They’re YouTubers who published a video 5 – 6 years ago in which they share exactly how jumping rope for about an hour a day helped them drop down from 230 – 240 pounds to 167 pounds in 2 months.

While we’re on the topic of personal accounts of success with jump ropes, check out this story on how Tim lost 51 pounds from just jumping rope.

Over the last week, I decided to substitute 45 minutes to 60 minutes of jump rope in exchange for my regular workout regimen. Here’s the kicker, I lost 3 pounds in 6 days! So, now that you know it’s possible to burn up to 1074 calories from a jump rope, let’s dig into all the reasons you should start jumping immediately!

The Science Of Weightloss – How Diet And Exercise Work Hand In Hand

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In case you’re new to the idea of weight loss and have been programmed by the general media that starving yourself or trying crash diets is the best way to lose weight, then this section is definitely for you.

Believe it or not, calories do matter. You see, there has been studies and evidence showing a correlation between weight loss and a calorie deficit. What this means is that by consuming fewer calories than your body requires, you lose weight.

It’s pretty damn simple and a great starting point is to multiply your weight in pounds by 13. This will give you a workable average amount of calories your body needs to maintain its current weight. At the end of each day, if you are in a calorie deficit of 300 – 500 calories, then you will most certainly lose weight.

Here’s the fun part – You have a choice!

You can diet your way down the scale by eating fewer calories on a daily basis OR you can eat the same amount of calories you’re eating now and burn 300 – 500 calories through exercise.

It’s not easy to hit those numbers walking or on a treadmill walking at a steady pace but by jumping rope or engaging in similar exercises like sprinting, swimming and boxing, you can most certainly burn off those calories needed for you to be in a significant deficit.

The choice is most certainly yours. The problem most people face is that their diets suck and offers too little nutritional benefits for working out on a daily basis.

What you need is a healthy source of carbs, protein, and fat to help you heal and function at optimum.

What I’ve done is added more natural and whole foods into my diet and reduced all those processed and frozen junk.

I’ve also noticed that when I eat too many sugary treats, the spikes of insulin within my body tend to hamper fat burning. So, eating relatively clean most of the week is essential for weight loss even if you’re jumping rope and burning off loads of calories. Remember, what’s healthy is the consumption of food as fuel for energy, not as a tool for comfort and lethargy.

As a rule of thumb, I follow the 80/20 principle in my day to day life. All of my main meals consist of really healthy foods prepared at home and as a snack, I perhaps eat a small chocolate or add some sugar to my oats.

If you find yourself tempted to indulge in a massive binge, remind yourself that you simply cannot outwork a bad nutrition plan. PERIOD!

TOPTREK Adjustable Speed Jump Rope

There’s not a better rope on the market for both beginners and experts than the TopTrek Speed Jump Rope. Made from Lightweight Aluminium and premium PU, this adjustable and durable jump rope is the easiest, lightest and strongest rope on the market. Best of all, it barely costs more than $13!

Click Here For The Best Price

Top 4 Reasons Jumping Rope Is The Perfect Exercise

1. It Aids The Lymphatic System

The Lymphatic System is responsible for expelling toxins from our body but in this day and age, we overload on toxins. A great way to regulate the lymphatic system is by engaging in movement, especially jumping, which forcefully causes the movement of fluid and the elimination of toxins.

2. It Engages Different Muscles Groups

Shoulders, forearms, core, glutes and calves. All these groups can be effectively toned and worked by jumping rope purposefully. There’s a bunch of different jump rope exercises at your disposal that will target all of these muscles groups and more. I’ll be sure to embed a few tutorial videos before concluding this post.


3. It Has A Medium Impact On Joints Preventing Injuries

Due to psoriatic arthritis, the joints in my ankles and knees were pretty darn messed up and it took lots of work for them to heal. Though I can cross fit train and engage in some pretty insane movement, I’ll be honest in admitting that I get scared of damaging them again. I don’t want to gamble with the joints in my legs. Which is why transitioning to jumping rope has been absolutely wonderful. Done correctly, most of the impact is cushioned by the bend in your shoes and the subtle jump off the ground!

4. It’s Cheap, Easy To Learn And Can Be Done Anywhere

Need I say more? Spend 10 0 30 bucks on an epic rope and you’re set to go for years! There are ample videos on the net with step by step instructions on how to jump rope and you don’t need to go anywhere special to do it. You can jump rope literally ANYWHERE! So, no excuses! (damn :p)


Check out this video by the awesome Zen Dudes on how to jump rope PROPERLYI follow them and love their content.

How To Implement Interval Training With Jumping Rope

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Woohoo! If you’ve made it this far into this post, I take my hat off to you! I’m sure you’re more than excited to give this a try but allow me to explain how you can maximize the effects of weight loss by interval training.

We’re creatures of habits and adoption. As time goes on, we grow stronger and adapt to things pretty well. What used to be hard no longer is. What used to give us insane results doesn’t really anymore. To combat that, we need to constantly be challenging ourselves. We do this by workout out with variations of intensity.

Fast slow, fast slow, slow, fast, fast, slow, fast. You get the idea! Mix it up. Y

our heart rate will be through the roof and then back down before being blown through the roof again. This system of movement encourages fat burning and the development of lean muscle. 

So, with that being said, here’s my 3 interval protocol that I follow for about 5 sessions on average per workout. Play around with it and feel free to throw in different sorts of jumping exercises while you’re at it.

TOPTREK Adjustable Speed Jump Rope

There’s not a better rope on the market for both beginners and experts than the TopTrek Speed Jump Rope. Made from Lightweight Aluminium and premium PU, this adjustable and durable jump rope is the easiest, lightest and strongest rope on the market. Best of all, it barely costs more than $13!

Click Here For The Best Price

Try My 3 Interval Fat Burning Protocol: 

Interval 01:

  • Jump 30 Seconds Slow
  • Jump 30 Seconds Fast
  • 30 Second Break

Interval 02:

  • Jump 30 Seconds High
  • Jump 30 Seconds Fast
  • 30 Second Break

Interval 03:

  • Jump 60 Seconds Fast
  • Jump 60 Seconds Slow
  • 60 Second Break

Finishing Words

Jumping rope is a fantastic way to lose weight and stay fit which is highly recommended by many experts! I’ve incorporated it into my routine since noting the awesome results I’ve achieved. I won’t be doing it for an hour every day anymore but I’ll reduce it to about 3 – 4 times a week to prevent any sort of joint damage.

With that being said, please don’t jump rope for such a long time on a hard or uneven surface and always wear trainers! You’ll thank me later 🙂 I truly believe that this workout could be exactly what you’re looking for to burn those extra pounds for the summer!

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