Jumping rope just makes the pounds fall away. At least if you can motivate yourself to do the sport and train regularly. But what does burning fat with skipping rope look like and how many calories can you burn in one training session? Today we'll find out together why jumping rope is a perfect workout and how it can easily compete with jogging.

 

Skipping rope: workout for the whole body 

Jumping, known in English as rope skipping, is no longer just a schoolyard pastime. This Skipping rope for adults is very popular. Martial artists such as boxers, health researchers and fitness enthusiasts rely on the clever fitness accessory. No wonder, because it's a workout for the whole body. It is often used to train fitness or build muscles. Rope skipping not only trains stamina, but also targets the primary target muscles (calf muscles, thigh muscles) and the supporting muscles (abdominal muscles, deltoids, erector spinae, upper arm flexors, wrist muscles). At the same time, you can train your sense of rhythm and your coordination skills with the skipping rope. Last but not least, you can Jumping rope while losing weight help to effectively lose excess pounds.

 

Why you burn calories by jumping rope

 

There is a golden rule when it comes to losing weight: you must burn more calories than you take in. In addition to a healthy, calorie-conscious diet, physical activity in particular helps to lose weight. Since your whole body has to work when jumping rope, your heart rate rises quickly during training. A skipping rope is perfect for HIIT. The abbreviation stands for high-intensity interval training, a training technique in which you alternate between high intensity and low intensity at intervals. For example, when running, you could jog for 30 seconds and then do a 30-second sprint. The advantage of HIIT is that you can significantly increase your calorie consumption compared to other types of training.

 

Jump rope vs. jogging: which is better?

 

As already mentioned, you can also do high-intensity interval training with classic sports such as jogging. However, you will see runners doing steady state cardio much more often. This is a cardiovascular training that is characterized by consistent movement sequences and low intensity. In addition to jogging, swimming and cycling are also sports that take place in steady-state cardio mode. Of course, you also burn calories here. However, research shows that calories can be burned much better when training is significantly more intense.

Let's put together the most important key points of an exciting study:

• Men and women were divided into two groups.
• One group performed a HIIT program for 15 weeks.

 

• The other group followed a steady-state cardio workout for 20 weeks.
• The result: On average, the HIIT group managed to reduce fat nine times more than the steady-state cardio group.

 

Good to know!

HIIT with skipping rope sounds particularly tempting for losing weight quickly and easily. However, there is one special feature: If you want to burn calories efficiently, you should not constantly challenge your maximum heart rate. The Holy Grail is usually 60 to 70 percent of your maximum heart rate (calculation: 220 - age). During HIIT, the body reaches a maximum heart rate of 85-100%, but recovery periods must follow.

 

HIIt workout: exercises with the jump rope to lose weight 

HIIT is strenuous, but the effort can pay off relatively quickly on the scales. There are several reasons why skipping rope sports are particularly suitable for intensive training:

• You can exercise anywhere and lose weight
• You don't need any bulky training equipment
• You only need a few minutes for a complete workout

But what does intensive training with a jump rope look like in everyday life? We have found three sets for you that will really get your everyday training going.

• Training set 1: Jump through for 30 seconds, which means without jumping in between. Then take a break of 60 seconds and repeat the set again. A total of nine runs including breaks are necessary.
• Training set 2: In this set you jump for 30 seconds including changing feet. By constantly shifting your weight, you tighten your core, which primarily benefits your back and abdominal muscles. Here, too, there is a break after 30 seconds, but for 90 seconds. Then repeat the set with the associated breaks four times.
• Training set 3: The set promises a lot of variety. You start again with 30 seconds of jumping rope, followed by a crisp 12 second break. Then jump again for 30 seconds and repeat the 12 second break. Now it's getting exciting because now there are 30 seconds of burpees (combination of various fitness exercises). Then you can take another short break to complete the set with push-ups for over 30 seconds.

How many calories does jumping rope burn?

 

We still owe you an answer on the topic of calorie consumption. There is no general statement as to how many calories are burned while skipping rope. Ultimately, this depends, among other things, on your age, your gender and the speed at which you jump. Last but not least, your starting weight also plays a role. If you start with a higher weight, your body needs a lot of energy to overcome gravity with the rope. This means that you can feel a lot of changes, especially at the beginning - this motivates you and keeps you happy while you lose weight.

However, you can expect to burn around 150 calories in 10 minutes of jumping rope. That would be 500 calories in half an hour. By the way, when jogging you only burn 350 calories in the same amount of time.

 

EverJump: Your skipping ropes for your weight loss success

Jumping rope, especially in combination with the HIIT training method, helps to lose weight. Of course you can buy a conventional skipping rope. However, with a high-quality cardio skipping rope you can train more efficiently and with more variety. This is exactly where EverJump comes into play. We offer you Skipping ropes with different weights to intensify the training effect. Ours Get slim set, consisting of weighted ropes, ergonomic handles and app tracking with a weight loss guarantee, helps you achieve your personal dream figure.