Skipping or Jumping Rope For Weight Loss

There are many cardiovascular exercises out there which aims at losing weight. Among them jumping rope is a kind of cardiovascular exercise which aims for losing weight. Apart from weight loss, skipping rope also helps in burning off belly fat as well. Skipping also aids in tightening the core, building up of stamina and improves lung capacity too. The number of calories burned while skipping rope greatly depends upon the speed and the time how much we are spending in jumping. In today’s article we will discuss about the role of skipping in weight loss apart from that the number of calories burned while jumping rope.

Benefits Of Jumping Rope:

There are many benefits of jumping rope related to weight loss and also bone density.

1. Skipping Burns Calories
2. It Helps In Weight Loss
3. IT Helps In Burning Belly Fat

Burns Calories : A daily rope jumping for a limited time at a fixed place will help in burning out calories. We can include short sets of high intensity intervals to activate our muscles which helps in burning more calories. Jumping ripe also helps us to develop muscles over a period of time. Jumping rope is a simple and amazing way to burn off those extra calories.

Helps In Weight Loss: One of the main benefits of jumping rope it is a great tool for losing weight. If we develop a habit of jumping about 30 minutes we can burn about 300 calories, which helps in losing about one pound per week. If we skip regularly for about 30 minutes and follow a low calorie diet which sounds to be difficult in one glance will help in establishing the weight reduction more beneficially.

Helps In Burning Belly Fat: In order to lose belly fat its important to follow a low calorie diet. But along with it high intensity interval training like jumping rope has been linked for faster weight loss results. When we keep our core tight and engaged during skipping rope we target the belly area and start working out on abs and the belly area. This helps in losing belly fat.

How To Jump Rope:

When we think of using jumping rope as an equipment its important to use a jumping rope of good quality. Here are the simple steps to follow while skipping.

• Ensure you are standing straight with your shoulders and feet apart and keep the rope behind your feet.
• Start swinging the rope with your hands and move the rope in one direction.
• We also twist our hands slightly so that rope comes down in between our ankles and the knee.
• When you start hoping take your rope over the head and lift your knees together in order to jump.
• Repeat this movement every now and then and continue hoping with your knees jumping together.

How Many Calories Does Jumping Rope Burn?

• Jumping rope for losing weight is a good idea as for a minute it can burn up to 15 to 20 calories.
• If we hop for about 15 minutes we can easily burn up to 200 to 300 calories on average basis.
• When we compare jumping rope for weight loss with running which is also equally effective in order to burn fats as well as losing weight, skipping rope can burn 25% more calories per minute.

Factors Affecting Calories We Burn While Skipping Rope:

1. Weight
2. Speed
3. Complexity Of Workout

Weight: A lean person will burn less calories when compared to heavier person. The more heavier a person the more calories he or she can burn while skipping weight. When compared a heavier person with a lean person a heavier person can burn more calories at the same time when compared with lean person.

Speed: When we start jumping rope with a higher speed we can burn more calories in a shorter period of time. If a heavier person maintains a steady speed for skipping, he or she can burn more calories while skipping at a steady speed also.

The Complexity Of Workout: Skipping rope also has many forms like toe taps, kicks and punches, alternating single leg leaps along with other combinations can take simple rope skipping to new level of strength and workout. The more complications we add to jumping rope the more calories we can burn in short period of time.

Additionally the new levels of jumping rope is not recommended for beginners as it can be little at the beginning phase.

Skipping Rope Workout For Weight Loss:

If skipping rope is combined with high intensity intervals training HIIT it can turn out more effective way for losing weight. Here’s a workout routine which incorporates resting period in between along with high intensity exercises which works effectively. There goes the first step

• Step 1: Jump continuously for about 30 seconds. This can be little hard as it involves continuous movements. Then take rest for about 60 seconds and then jump again for another 30 seconds. Repeat this set continuously for 9 times.

• Step2: Skip continuously for about 30 seconds as we alternate the legs, practice shifting your weights and tighten your core while you jump. Rest for about 90 seconds in between the repetitions. Repeat this set for about 4 times.

• Step 3: Conclude this exercise with a combination of jump rope circuit. You need to perform jumping Jack’s for about 30 seconds and then pause for about 12 seconds followed by skipping for 30 seconds. Relax for about 12 seconds then continue doing burpees for 30 seconds. Relax again and finish off your workout with 30 seconds of push ups.