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

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: August 14, 2023

Jumping rope is one of the most popular training tools used by world-class athletes and ordinary folks alike.

This cardiovascular exercise is great for developing your coordination, endurance, and foot speed. But is it just as good at getting rid of belly fat?

Our team spent the last couple of days researching the health benefits of skipping rope to see if it has any impact on abdominal fat.

Here’s what we learned.

Quick Summary

  • Jumping rope can burn belly fat and promote weight loss, but the results will vary on your diet, metabolism, age, and workout frequency.
  • The jumping rope exercise can burn roughly between 15-20 calories per minute.
  • Some benefits attributed to jumping rope include; improving balance, improving the heart's health, and reducing the risks of injuries.

Can Jumping Rope Help You Lose Weight?

A man holding his jumping rope

You can lose fat by jumping rope, but your weight loss results will vary depending on many factors such as age, metabolism, diet, and your commitment to working out.

If you’re trying to get rid of belly fat by skipping rope, you should first understand how weight loss works.

To lose weight and body fat, you must first create a calorie deficit, where your body uses more calories than you consume throughout the day [1].

Combine that with exercise and a healthy diet, and you’re well on your way to getting lighter.

But if a flat stomach is your goal, jumping rope alone won’t help you.

Although it’s a dynamic full-body workout that will get your heart rate up and burn calories, it won’t directly get rid of belly fat.

That’s because spot reduction—or fat loss in one specific area in your body—is impossible. Jumping rope can help you lose some stored fat in your arms, thighs, or around your stomach, but you can’t be 100% sure that you’ll lose belly fat from doing it.

How Many Calories Do You Burn From Skipping Rope?

A person doing jump rope in motion

A skipping rope workout can burn up to 15 to 20 calories per minute, which means you should jump rope for at least 15 minutes per day to burn fat from this exercise.

If you couple that with a consistent caloric deficit of 500 to 1,000 calories per day, you will shed one pound of fat per week.

That amounts to 3,500 calories lost weekly. Sounds good, right?

However, this number will still vary depending on other factors listed below.

Factors Affecting Calories Burned From Jumping Rope

A woman holding jump rope and wrapped around her shoulders

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.

Jump Rope Exercise Routine

A woman holding two jump ropes

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.

Benefits Of Jumping Rope

A woman outdoors preparing for jump rope exercise

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.

Does Jump Rope Burn Belly Fat? The Verdict

Like crunches, jumping rope isn’t some magic exercise that can give you a whittled waistline.

Nevertheless, it’s an excellent tool for building muscle and shedding off the extra pounds.

However, weight loss and a flat stomach are still best achieved using a holistic approach that involves total-body strength training and other cardio workouts.

Losing weight also requires reducing your calorie consumption, so keep a close eye on what you consume. A high-protein diet or one of the protein powders listed below should be included for maximum muscle growth:

Get fit with jump rope training, and choose protein powders based on your preferred outcomes. Let us know how it works for you.


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