Contrary to a popular belief, skipping is no longer just a game for kids. In fact, more and more adults are using skipping as a way to stay fit and lose weight. And surprisingly it’s not just because it’s a fun workout. Research has shown that skipping can help you burn just as many calories as running, making it a great cardio workout for weight loss (3). But can you really lose weight just by skipping rope for 2 weeks? We have dived into the research to find out. The short answer: Yes, you can lose weight by skipping for two weeks – but you shouldn’t expect to see drastic results. Read on to learn more about how skipping can help you lose weight, and how to create a safe and effective skipping routine for weight loss.
How Skipping Rope Can Help You Lose Weight
Skipping rope is a great way to lose weight because it’s a high-intensity cardiovascular exercise that can help you burn a lot of calories.
In fact, a 155-pound person can burn upwards of 300 calories in just 30 minutes of skipping rope at a moderate pace (3). And the more you weigh, the more calories you’ll burn – meaning that skipping is an extremely efficient way to lose weight.
But it’s not just the calorie-burning benefits of skipping that make it great for weight loss. Skipping is also a weight-bearing exercise, which means that it can help you build strong bones and muscles.
This is important because as you lose weight, you also lose muscle mass – but if you’re doing exercises like skipping that help you build muscle, you’ll be less likely to lose muscle mass as you lose weight.
This will help you maintain a healthy body composition and prevent your metabolism from slowing down too much as you lose weight.
Other benefits of skipping as a cardiovascular exercise include:
- Heart health – Skipping rope can help improve your heart health by increasing your heart rate and strengthening your heart muscles (5).
- Endurance – Skipping helps improve your endurance by teaching your body to better use oxygen. It also improves your lung capacity (2).
- Mental health – Skipping is a great way to reduce stress and improve your mood.
- Fun – Research has proven that it’s easier to stick to an exercise routine if you’re doing something that you enjoy. Some people find skipping fun and exhilarating, making it more likely that they’ll stick to their routine and lose weight.
Read More: Weight Loss Tools: Jumping Into A Weight Loss Journey Fully Prepared
How Much Weight Can I Lose In A Week Skipping?
Skipping is not a magic bullet for weight loss, and you really shouldn’t expect to lose a lot of weight in a week by skipping rope.
In fact, it’s realistic to expect to lose 1-2 pounds per week by adding skipping (or any other new exercise) to your routine. This may not seem like much, but it adds up – and it’s a healthy, sustainable rate of weight loss.
If you want to lose weight faster than this, you’ll need to make some changes to your diet as well. Skipping rope is a great way to burn calories and lose weight, but it’s not going to help you much if you’re still eating too many calories.
To lose weight at a healthy, sustainable rate, you should aim at creating a calorie deficit of 500-1000 calories per day (4). This can be done by reducing your food intake, increasing your activity level, or ideally, a combination of both.
As far as your food intake, these tips can help you create a healthy, balanced diet that will help you lose weight:
- Choose nutrient-rich foods – Foods that are high in nutrients and low in calories, such as fruits, vegetables, lean proteins, and whole grains.
- Limit processed foods – Cut back on processed foods, which are often high in calories, sugar, and unhealthy fats.
- Avoid sugary drinks – Ditch sugary drinks like soda, juice, and sports drinks, which can add a lot of empty calories to your diet.
- Eat mindfully – Pay attention to your hunger cues and eat only when you’re truly hungry. This will help you avoid mindless eating and overeating.
- Practice portion control – When you do eat, be mindful of your portions and don’t overeat. Some people find weighing and measuring their food helpful, at least in the beginning. For others, simpler methods like using hand sizes (e.g., a palm-sized portion of protein) can work well, too.
How To Create A Skipping Routine For Weight Loss
First and foremost, invest in a good skipping rope. A good skipping rope will be the right size for your height, have comfortable handles, and a smooth rope.
If you’re looking to use skipping as a way to lose weight, there are a few things to keep in mind to create a safe and effective skipping routine.
Warm Up
Many people overlook the importance of warming up before skipping, but it’s essential to prepare your body for the high-impact nature of the exercise. A good warm-up will help increase your heart rate and loosen your muscles, reducing your risk of injury (1).
To warm up for skipping, start by doing some light cardio exercises like walking or jogging in place for a few minutes. Then, do some dynamic stretches like leg swings and arm circles to further loosen your muscles.
Once you’re feeling warm, start skipping at a slow pace for one minute before increasing your speed.
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Cool Down
Just as it’s important to warm up before you skip, it’s also important to cool down after your skipping workout. This will help your heart rate and breathing return to normal and will prevent you from feeling dizzy or lightheaded.
To cool down, start by skipping at a slower pace for one minute. Then, do some static stretches like quadriceps stretches and hamstring curls. Finally, end with some light cardio like walking in place to bring your heart rate and breathing back to normal.
Use Proper Skipping Form
Like all exercises, it’s important to maintain proper form when skipping to reduce your risk of injury. When you’re first starting out, it can be helpful to practice without a rope to get a feel for the movement. Once you have the hang of it, you can start using a rope.
When skipping with a rope:
- Hold the handles in your hands and stand with your feet together.
- Swing the rope over your head and jump as it passes under your feet.
- Land on both feet at the same time, and be sure to keep your knees soft to absorb the impact.
- As you get more comfortable with the movement, you can start increasing your speed.
- Start Slow and Progress Gradually
If you’re new to skipping, start by jumping for 30 seconds at a time and rest for 30 seconds in between sets. As you get more comfortable, you can increase the length of your skipping intervals and reduce the amount of time you rest in between.
If you’re looking to lose weight, aim for a skipping workout that consists of two to three sets of one-minute intervals with 30 seconds of rest in between. As you get more fit, you can increase the number of sets and the length of your intervals.
Read More: Dynamic Warm Up Exercises To Do Before Your Workout
7 Day Jump Rope Challenge Sample Routine
A 7 day challenge is a great way to kickstart your journey to losing weight with skipping. The following routine is a sample of what your week could look like.
Day 1
- Warm-up: 5 minutes of light cardio
- Workout: Skip for 20 seconds at a moderate pace, rest 20 seconds, repeat for 10 minutes
- Cool-down: 5 minutes of light cardio and static stretches
Day 2
- Warm-up: 5 minutes of light cardio
- Workout: Skip for 20 seconds at a moderate pace, rest 20 seconds, repeat for 10 minutes
- Cool-down: 5 minutes of light cardio and static stretches
Day 3
- Warm-up: 5 minutes of light cardio
- Workout: Skip for 30 seconds at a moderate pace, rest 20 seconds, repeat for 10 minutes
- Cool-down: 5 minutes of light cardio and static stretches
Day 4
- Warm-up: 5 minutes of light cardio
- Workout: Skip for 30 seconds at a moderate pace, rest 20 seconds, repeat for 10 minutes
- Cool-down: 5 minutes of light cardio and static stretches
Day 5
- Warm-up: 5 minutes of light cardio
- Workout: Skip for 40 seconds at a moderate pace, rest 20 seconds, repeat for 10 minutes
- Cool-down: 5 minutes of light cardio and static stretches
Day 6
- Warm-up: 5 minutes of light cardio
- Workout: Skip for 30 seconds at a fast pace, rest 30 seconds, repeat for 10 minutes
- Cool-down: 5 minutes of light cardio and static stretches
Day 7
- Warm-up: 5 minutes of light cardio
- Workout: Skip for 30 seconds at a fast pace, rest 30 seconds, repeat for 10 minutes
- Cool-down: 5 minutes of light cardio and static stretches
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The Bottom Line
Skipping is a great exercise for weight loss because it’s a high-intensity cardiovascular workout that can help you burn a lot of calories. It’s also a weight-bearing exercise, which means that it can help you build strong bones and muscles.
To get the most out of skipping for weight loss, be sure to warm up before your workout, cool down afterwards, and use proper form throughout. Start with shorter intervals and progress gradually as you get more comfortable with the exercise.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Does warming up prevent injury in sport? The evidence from randomised controlled trials? (2006, pubmed.gov)
- Effects of Jumping Exercise on Muscular Power in Older Adults: A Meta-Analysis (2018, pubmed.gov)
- Metabolic cost of rope training (2015, pubmed.gov)
- Preserving Healthy Muscle during Weight Loss (2017, nih.gov)
- The effects of dance music jump rope exercise on pulmonary function and body mass index after music jump rope exercise in overweight adults in 20’s (2017, nih.gov)
