Does Jumping Rope Burn Belly Fat? (From a Trainer)

1. Weight

People who are heavier use more energy when jumping rope and working out, in general, which means they burn more calories with every movement.  As your weight decreases, you’ll have to do this e for a longer time or increase your calorie deficit further to continue seeing results from your routine.

2. Speed

Increasing the pace of your jump rope workouts burns more calories in way less time. So when a heavier individual picks up their skipping pace even slightly, they will burn even more calories and body fat.

3. Workout complexity

Adding more complicated moves like toe taps and single-leg leaps to your routine not only spices up your workout; it also increases the calories you burn.

Besides, learning and performing tricks removes the monotony from this aerobic exercise.

The best way to get amazing results from your jumping rope workouts is to incorporate them into your high-intensity interval training sessions (HIIT).

HIIT exercise involves working out at a high-intensity level for short bursts and following it with resting periods.

You can also skip rope for a few minutes before you start weight training or cardio to get your heart rate up, loosen your joints, and prepare your ankles, knees, and shins for a new exercise.

According to former Olympic wrestler Buddy Lee: 

“If done properly, 10 minutes of jumping rope can have the same benefits as 30 minutes of jogging, two sets of tennis, or 750 yards of swimming.”

Here’s a sample jump rope workout routine you can follow:

• First Set - Jump rope for 30 seconds straight and rest for 60 seconds. Do another 30 seconds. Repeat nine times.
• Second Set - Jump rope for 30 seconds straight while you alternate your feet. Shift your weight and keep your core tight as you skip. Rest for 90 seconds between sets. Repeat this four times.
• Third Set - Finish strong with this jump rope circuit combination.

Skip rope for 30 seconds and rest for 12 seconds before doing 30 seconds of jumping jacks. Rest again for another 12 seconds and do 30 seconds of burpees. Rest for 12 seconds again and end with 30 seconds of push-ups.

Aside from weight loss, here are other benefits you can potentially gain from jumping rope – and without a personal trainer!

1. Reduces belly fat

You can indeed lose fat by jumping rope. But regardless of how much you exercise, you wouldn’t get rid of belly fat without good nutrition.

The good news is that jumping rope has been associated with faster fat loss results, specifically around your trunk muscles and abs [2].

Tightening your core during jump rope exercises can also help you achieve or sculpted abs.

2. Improves heart health

High-intensity workouts like jumping rope can make your heart stronger and lower your risk for stroke and heart disease [3].

3. Improves balance

Getting in a good jumping rope session involves some coordination and balance.

With consistent practice, you’ll find that this exercise can give you better balance and coordination, which can come in handy when performing day-to-day tasks.

4. Reduces injury risk

Skipping rope is a lower impact exercise than running, which has been found to put excessive stress on the hips, knees, and ankles.

This makes jumping rope ideal for people of all ages and health conditions. It has less impact than other exercises because you only have to get a few inches off the ground.

Despite being low-impact, jumping rope is an effective exercise for burning calories and gets your heart pumping. There’s a reason why it has been a favorite exercise among some of the best athletes in the world, including boxers and football pros.

Performing quick arm movements, keeping your core engaged, and maintaining quick feet are demanded when jumping rope, making it an excellent conditioning exercise.