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How To Lose Weight With a Jump Rope

Max. D Gray
By Max. D Gray. Updated: January 20, 2017
How To Lose Weight With a Jump Rope

When it comes to weight loss and dieting, it can be hard to find time for fitness in your daily routine. There is no shortage of advice, techniques and expensive gym membership offers available which all make impressive sounding promises. However, the fact is that it is not necessary to purchase expensive gym equipment or completely change your lifestyle in order to lose weight. Actually, the key to achieving weight-loss goals is consistent, regular cardio-intensive exercise.

For this reason, using a jump rope to lose weight makes perfect sense: a jump rope is a low-cost, portable and cardio-intensive training tool. Read on below and let OneHowTo explain all you need to do to successfully lose weight with a jump rope.

You may also be interested in: How to plan a Cardio Workout

Steps to follow:


First things first, you should find yourself an appropriately sized jump-rope to lose weight effectively. To know if a jump-rope is the right size, put one foot in the middle of the rope and pull each side up to your chest. Ideally, the rope should not quite reach your armpit.

The other thing to bear in mind is suitable footwear. Ideally, you want some cross-training shoes with support and absorbent soles. Whilst jump-rope is a low-impact exercise, you should still aim to do your workout on a softer surface such as wood or rubber which will move slightly with your feet as you exercise.

How To Lose Weight With a Jump Rope - Step 1

Now you have the equipment, it's time to set a goal for yourself. Don't set overly ambitious or unrealistic goals, as you will not reach them and this will only demotivate you. Instead, choose specific targets such as a 10-15 minute jump-rope workout each day for a week. Reward yourself once you achieve your goal before setting another one.

If you lost a pound over the previous week, aim to lose 1.5 pounds the next week. incremental progress and achievable goals are the key to motivation and success.

How To Lose Weight With a Jump Rope - Step 2

When it comes to the workout itself, you need not spend the entire time doing the same thing. If you really want to get fit, research has shown that it is best to combine high intensity cardiovascular training with strength training.

Incorporate some push-ups or sit-ups and vary up your jumping style after each break. Experiment with one-footed and two-footed jumping, or pivot your feet from side to side with each jump to get all your muscles working and maximise the benefits.

How To Lose Weight With a Jump Rope - Step 3

Once you get into an established jump-rope exercise routine, a great way to keep motivation levels up and to monitor your improvement is to keep a track of your routine and keep setting new challenges for yourself.

Create an exercise journal or download one of the many apps available - it does not matter how you do it, just find a way that works for you! In the long term this will really help you to see how much you have improved and motivate you to go even further!

How To Lose Weight With a Jump Rope - Step 4

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How To Lose Weight With a Jump Rope