How much fat does jumping rope burn?
11/10/2021 by Julian Fuchs
Jumping rope makes the pounds just tumble off. At least if you can motivate yourself to do the sport and train regularly. But how does jumping rope burn fat 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 keep up with jogging.
Skipping rope: workout for the whole body
Rope skipping is no longer just a pastime for the playground. The skipping rope for adults is very popular. Martial artists such as boxers, health researchers and fitness enthusiasts all rely on this clever fitness accessory. It's no wonder, as it provides a workout for the whole body. It is often used to train fitness or build muscle. Rope skipping not only trains stamina, but also addresses the primary target muscles (calf muscles, thigh muscles) and the supporting muscles (abdominal muscles, deltoids, back extensors, upper arm flexors, wrist muscles). You also train your sense of rhythm and coordination with the skipping rope. Last but not least, a fitness skipping rope can help you lose excess pounds.
Why you burn calories by jumping rope
There is a golden rule for losing weight: you must burn more calories than you take in. In addition to a healthy, calorie-conscious diet, physical activity is the main way to lose weight. Since jumping rope requires your whole body to work together, your heart rate quickly rises during training. A skipping rope is therefore perfect for HIIT. The abbreviation stands for high-intensity interval training, a training technique in which you alternate between high intensity and low intensity intervals. When running, for example, 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.
Skipping rope vs. jogging: Which is better?
As already mentioned, you can also do high-intensity interval training in classic sports such as jogging. However, you are much more likely to see runners doing steady state cardio. This is cardiovascular training that is characterized by consistent movement sequences and low intensity. In addition to jogging, swimming and cycling are also sports that are performed in steady-state cardio mode. Of course, you also burn calories here. However, studies show that calories can be burned much better if the training is much more intense.
Let's put together the key points of an exciting study:
- Men and women were divided into two groups.
- One group carried out a HIIT program for 15 weeks.
- The other group followed a steady-state cardio workout for 20 weeks.
- The result: the HIIT group succeeded in reducing nine times more fat on average than the steady-state cardio group.
Good to know!
HIIT with skipping rope sounds particularly tempting as a quick and easy way to lose weight. 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 normally 60 to 70 percent of your maximum heart rate (calculation: 220 - age). With HIIT, the body reaches the maximum heart rate of 85-100%, but this must be followed by recovery phases.
HIIt workout: exercises with the skipping 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 work out 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 skipping rope look like in everyday life? We have found three sets for you that will give your everyday training routine a real boost.
- Training set 1: Jump for 30 seconds, i.e. without intermediate jumps. Then take a 60-second break and repeat the set again. A total of nine rounds including breaks are required.
- Training set 2: In this set, you jump for 30 seconds, including changing feet. By constantly shifting the weight, you tighten your core, which is particularly beneficial for your back and abdominal muscles. Here, too, you take a break after 30 seconds, but for 90 seconds. Then repeat the set four times with the corresponding breaks.
- Training set 3: This set promises a lot of variety. Again, you start with 30 seconds of jumping rope, followed by a crisp 12-second break. You then jump again for 30 seconds and repeat the 12-second break. Now it gets exciting, because now you have 30 seconds of burpees (a combination of different fitness exercises). Then you can take another short break to complete the set with push-ups for 30 seconds.
How many calories does jumping rope burn?
We still owe you an answer on the subject of calorie consumption. There is no general answer as to how many calories you burn when jumping rope. After all, it depends on your age, your gender and the speed at which you jump, among other things. 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 the force of gravity with the rope. This means that you can feel a lot of changes, especially at the beginning - this motivates you and keeps you motivated while losing weight.
However, you can assume that you burn about 150 calories in 10 minutes of jumping rope. That would be 500 calories in half an hour. 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 skipping ropes with different weights to intensify the training effect. Our Melt Set, consisting of three ropes with different weights, the right handles and a sophisticated training plan (available in the app), helps you to achieve your personal dream figure.