Jump rope exercises for weight loss

Jump rope exercise is a full-body aerobic activity that can help promote weight loss and improve cardiovascular health.
Jump rope workout routines differ in intensity to suit a range of ability levels, from beginner to advanced.
Visit our dedicated hub for more research-backed information and in-depth resources on physical activity and fitness.
physical activity and fitness
Do jump rope exercises help with weight loss?
Share on Pinterest
As part of a healthy diet and lifestyle, jump rope exercises can help with weight loss.
weight loss
A 2017 review found that long-term high intensity exercise programs had links to the following significant improvements in people with overweight and obesity:
2017 review
obesity
body weight
waist circumference
other cardiometabolic risk factors
The American Heart Association (AHA) defines jump rope as a vigorous-intensity aerobic activity. These activities significantly increase heart rate, respiration rate, and body temperature.
American Heart Association (AHA)
aerobic activity
heart rate
The AHA recommends that, for optimal health, people follow one of the following exercise plans:
AHA
75 minutes of vigorous-intensity aerobic exercise per week
150 minutes of moderate-intensity exercise per week
a combination of both
The AHA explains that this level of physical activity can help someone maintain a moderate weight and reduce their risk of diseases, such as:
cardiovascular diseases, including heart disease and stroke
cardiovascular diseases
heart disease
stroke
type 2 diabetes
type 2 diabetes
dementia and Alzheimer’s disease
dementia
Alzheimer’s disease
certain cancers
cancers
How many calories does jump rope burn?
The American Council on Exercise (ACE) provides a physical activity calorie counter (PACC) that estimates the number of calories a person is likely to burn during a particular exercise.
physical activity calorie counter (PACC)
calories
The calculator considers the person’s body weight and the time they spend performing the exercise.
According to the PACC estimates, jump rope exercises may burn the following calories:
The weight examples incorporate data from the Centers for Disease Control and Prevention (CDC) outlining the average weight of adult males and females in the United States. These are as follows:
Centers for Disease Control and Prevention (CDC)
approximately 171 pounds (lb) for an adult female ages 20 years or older
approximately 200 lb for an adult male ages 20 years or older
Jump rope exercise plans
The ACE provides the following three jump rope exercise plan levels:
ACE
beginner level
intermediate level
advanced level
The ACE recommends people who are not used to high intensity, high impact exercise start with a beginner-level workout. From here, a person can progress to the intermediate level and finally to the advanced level.
For each level, the entire circuit should take between 15 and 25 minutes to complete, including rest periods.
15 and 25 minutes
People also need to allow additional time to warm up before exercising as well as some time to cool down after the exercise. Warm-up and cool-down periods are important for preventing injury.
The following exercises are appropriate for the beginner-level jump rope workout:
Forward jogging: This involves jogging on the spot while rotating the jump rope in a forward motion.
Backward jogging: This involves jogging on the spot while rotating the jump rope in a backward motion.
Hopscotch jumps: This refers to jumping from a hop to a jump with each revolution of the jump rope.
At this level, people should aim to jump rope for 15 seconds at a time, followed by a 15-second rest period.
The aim is to complete 18 sets in total.
The following exercises are appropriate for the intermediate-level jump rope workout:
Side hopping: This involves hopping from one side to the other.
Double jump: This involves jumping with enough height to allow for two revolutions of the jump rope.
Single-leg: A person hops on a single leg for one, two, three, or four hops in a row.
At this level, people should aim to jump rope for 30 seconds at a time, followed by a 30-second rest period.
The aim is to complete 18 sets in total.
The following exercises activate more muscle groups and are appropriate for the advanced-level jump rope workout:
High knees: A person lifts the knees high toward the chest.
Criss-cross jumps: Individuals bring one arm over another to form a loop in the jump rope.
Butt kickers: A person brings the heels of the feet up to meet the butt.
Double jump: People jump with enough height to allow for two revolutions of the jump rope.
At this level, people should aim to jump rope for 60 seconds at a time, followed by a 60-second rest period.
The aim is to complete 18 sets in total.
Frequently asked questions
Below are some answers to frequently asked questions about jump rope exercises
The AHA recommends that people perform 75 minutes of jump rope exercise or other vigorous-intensity aerobic exercise per week or 150 minutes of moderate-intensity exercise per week.
AHA
Alternatively, people can incorporate both high- and moderate-intensity exercises into their weekly exercise routine.
The AHA notes that this level of weekly physical activity can help people maintain a moderate weight and reduce their risk of cardiovascular diseases.
AHA
A 2018 study investigated the effects of a 12-week jump rope exercise program on risk factors for cardiovascular disease in adolescent females with prehypertension and central adiposity.
2018 study
Prehypertension is blood pressure that is slightly higher than typical, while central adiposity describes an accumulation of fat around the abdominal area.
Participants who completed the exercise program showed significant reductions in waist circumference and central adiposity compared to participants who did not complete the regimen.
Likewise, a 2021 study found that an 8-week health intervention combining jump rope exercise with a calorie-restricted diet improved various health measures, including reductions in body fat mass and body fat percentage.
2021 study
calorie-restricted diet
The study authors concluded that a combination of jump rope exercise and calorie restriction may boost weight loss and cardiovascular health to a greater extent than either of these interventions alone.
Summary
Jump rope exercise is a full-body aerobic exercise that increases heart rate, respiration rate, and body temperature.
Research suggests this activity can help reduce abdominal fat and waist circumference and promote overall weight loss. Like other forms of vigorous-intensity exercise, jump rope can also help improve cardiovascular health.
Although jump rope exercise is technically a vigorous-intensity exercise, people can adjust the intensity level to match their ability level and preferences.
People who are trying jump rope exercise for the first time can start at a beginner level and work their way through to the intermediate and advanced levels.
Some research suggests that combining a jump-rope exercise program with a calorie-restricted diet may help boost weight loss and cardiovascular health.
As such, people looking to lose weight may also want to consider changing their diet or introducing other healthy lifestyle habits.