Jump rope for weight loss: exercises, how much you need to jump, video instructions

Is it possible to lose weight by jumping rope?

Jumping rope is a cardio workout and an excellent fat burner. In 15 minutes of training with such equipment, more than 200 calories are burned. So, to maintain physical fitness, 10-minute daily exercise is enough, and without significant nutritional correction.

A 15-minute jump rope workout can replace jogging in a 30-minute time period.

In addition to the fact that training with jump ropes is energy-intensive, it has the following advantages:

Due to the combined load, all the hated problem areas are actively worked out - the waist, sides and hips, and the muscles of the arms, legs, thighs and abs are trained.
The calves are tightened - the legs become slender and beautiful.
Jump rope exercises fight the main enemy of the female figure – cellulite. The effect of daily workouts can be increased by doing body wraps after them.
The functioning of the respiratory system improves, which has a positive effect on the process of losing weight.
The functioning of the cardiovascular system is normalized by increasing the speed of blood flow during exercise, which promotes metabolic processes in the body and fat burning.

Many girls after childbirth or with sudden weight loss are faced with the problem of sagging skin, especially in the abdominal area, and the buttocks often do not have a defined shape. The jump rope will cope with this with a bang if you choose the right clothes and do systematic daily exercises.

Jumping rope for weight loss

Jumping rope is very useful for losing weight. Many people who have used it for these purposes note that even a 15-minute workout has a noticeable effect on the fight against excess weight. This simulator gives your figure exactly the necessary load, which is evenly distributed over all problem areas.

Jumping rope for weight loss effectively and fairly quickly breaks down fat and reduces the amount and degree of cellulite. This is largely due to how many calories the body expends to perform such exercises.

How to choose a jump rope and clothes for training?

In order for your jumping rope to be as effective as possible, you need to choose a jump rope that suits you and a comfortable fitness uniform. Please note the following recommendations:

For high-quality, quick weight loss, you should choose not ordinary jump ropes, but ones with weights that are built into the handles and are available in the jump rope itself. There are jump ropes with a built-in “counter” that counts the number of revolutions made while jumping and the number of calories burned. So, for regular training for the purpose of losing weight, an excellent choice is a jump rope with a weight and an accountant.

The handles of the jump rope should be as comfortable as possible for the hand - the palm can sweat during training, so the handles should not be slippery, but durable and comfortable for the hand.
In order to choose the size of the jump rope you need, take the jump rope in front of the mirror and stand in the middle of it with both feet. If its arms reach clearly to the armpit, this is your specimen! If more or less, look at other options.

Clothes should not be extremely loose, especially if you have problem areas with cellulite and sagging skin. An excellent option is structured leggings and a T-shirt that supports the chest and abs.

Surely you know how popular the jump rope is among boxers. She is also held in high regard by representatives of other sports. And despite the fact that many people mistakenly believe that this type of exercise is only suitable for women, this is not the case. You can’t even imagine how beneficial jumping rope is for men’s health! After reading our publication, you will definitely want to include this type of load in your training program.

Jumping rope for men: benefits

This type of physical activity has many benefits. Alas, most representatives of the stronger sex ignore it. Because they are afraid to look stupid. Not only does it help burn subcutaneous fat, but it will also increase muscle size and improve your physical fitness.

Jumping activates many more muscles than you might realize. Not only the legs are involved, but also the abs, shoulders, and arms. In addition, this type of physical activity will improve your posture. Did you know that just 10 minutes of jumping rope can help you burn as many calories as 30 minutes of running?

Check out our post The Benefits of Swimming for Men

What are the benefits of jumping rope for men:

Improves blood circulation - thus, the load will protect you from problems with blood vessels and heart. But in order for it not to harm you, you need to warm up thoroughly before and after jumping.

Strengthens joints and bones - it increases their elasticity. You will no longer feel discomfort or pain in your knees or back. But if you are overweight or have chronic diseases, be sure to consult your doctor.

Personal life. As we have already said, this type of exercise improves blood circulation, which has a positive effect on the male genital organs. You will notice significant improvements in your personal life!

Helps burn subcutaneous fat. If you cannot get rid of excess weight, this sports equipment will help you with this. After all, in an hour of jumping you can get rid of 700 calories! Agree, the figure is impressive, isn’t it?

Where to begin?

It’s difficult for beginners to start, so we advise you not to rush and not to overload yourself. Start with the minimum amount - 10 sets of 20 jumps. In your next workout, increase the number of jumps, but not by much. Continue to gradually increase the load as desired. If the rope keeps getting tangled or you get caught in it, try practicing without a jump rope the first few times. Imagine holding it in your hands and jumping.

Another option for beginners is to take a 30 second break after jumping for 30 seconds and repeat again.

Once you have mastered jumping on two legs, you can move on to more advanced jumps.

You need to jump after a good warm-up or after the main workout. For maximum effect, it is also advisable to do some stretching after jumping to stabilize your heart rate and not harm your body.

How to choose the length of a jump rope?

An incorrectly chosen length can become an obstacle in training. Measure it - stand with your feet in the middle of the rope, the handles of the rope should be in the armpits. Adjust the length if it is too long or, conversely, short.

Harm from jumping rope for men

Since the exercise puts a lot of stress on the body, not everyone can practice it. Doctors advise those who suffer from diseases of the heart, blood vessels, and joints to avoid training. This sports equipment should not be used by those who have problems with varicose veins, migraines, or pressure surges.

If you want to keep yourself in good shape, increase endurance and get rid of subcutaneous fat, try to jump rope regularly. It is enough to do this 2-3 times a week for 10-20 minutes, after the main workout or after a thorough warm-up.

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Warm-up before training with a jump rope

Warm-up is required and should include the following set of exercises:

Jump in the same place without a jump rope for 60 seconds at a smooth pace.
Rotate your feet 15 times left and right with each foot.
Bend slightly towards your knees, your back should be straight. Grasping your knee joints, rotate your knee left and right without sudden movements 10 times.
Stand up straight and raise your right leg in front of you, bent at the knee. Make a rotation, moving it to the side and returning it to its place. So do 10 rotations clockwise and counterclockwise, and then repeat the exercises with your left leg.
Next, let's start stretching: lie on the floor and press your right leg to your chest, press the knee of your right leg towards you, and pull the foot of your left leg in the opposite direction. Repeat the same with your left leg.

Before starting classes, you should not eat - the break should be at least two hours.

Examples of workouts

If you haven't jumped rope before, here's a tip: use it during your warm-up. Jump at an easy pace for 5-10 minutes and go for a run. Your body will gradually master the technique and adapt to the unusual work.

Slowly and gradually increase the duration of your workouts to 20-30 minutes. We agree that it can be boring. In this case, intervals always come to the rescue. For example, after warming up, jump at an easy pace for one minute, and then for the next minute jump at an increased pace that makes you breathe hard.

Double jumps, which involve two repetitions in a minimum period of time, will help increase the pace and force of the jump.

Changing your jumping technique will also help diversify your training. Try hopping on one leg, alternating legs, hopping on your heels, etc. Also add general physical training exercises to the jump rope: push-ups, planks, squats.

Standard training complex

Jump rope on two legs – 10 times
On the left leg - 10 times
On the right leg - 10 times
Alternating left and right legs – 20 times

Do the series without interruption. Between sets, rest briefly until your breathing is restored, and then repeat 3-5 times depending on your form.

Training for beginners

Jump rope – 3 minutes
Push-ups – 30 seconds
Jump rope – 3 minutes
Ab exercise “Mountain Climber” – 30 seconds
Jump rope – 3 minutes
Squats – 30 seconds
Repeat the complex 3 times.

Jump rope training for advanced

Jump rope – 3 minutes
10 sit-ups, 10 push-ups, 10 sit-ups
Jump rope with high hip raise - 30 seconds
10 squats
Jump rope with high hip raise - 30 seconds
10 push-ups
Jump rope with high hip raise - 30 seconds
10 burpees
Jump rope on left leg – 30 seconds
Jump rope on the right leg – 30 seconds
Jump rope on two legs – 1 minute
Repeat the complex 3 times.

Crossfit workout with jump rope

Jump rope – 3 minutes
Double jump rope (you must spin the rope twice in one jump) – 30 seconds
Burpee – 30 seconds
Rest – 30 seconds
Repeat the complex 10 times

Tabata with jump rope

Jumping rope at maximum speed – 20 seconds
Rest – 10 seconds
Repeat the complex 6 to 10 times

Example of a workout with a jump rope for weight loss

Exercises for training with a jump rope

In addition to the classic jumps, which are performed with the legs brought together, the following jumps should also be included in the training.

Jumping back and forth

They are extremely effective because they actively work on the beautiful line of your hips, including the back of the thigh. It is necessary to perform a cycle of 10 repetitions forward and 10 repetitions back. We raise our legs from the floor a maximum of a couple of centimeters, and jump on our toes.

With double jump

This exercise is one lift off the floor and a double rotation. The main difference between this jump is that you need to jump a little higher than usual. A popular mistake when performing such jumps is to tuck your legs very high so that the rope does not catch your toes. You should not do this, as it will not make the exercise easier and will require more energy expenditure.

Cross to cross

The technique for performing the exercise is as follows:

Starting position: jump rope behind you, toes together.
The rope moves forward, and the arms are gradually crossed.
A jump is made forward.
The exit from the cross is carried out.

Raising the legs towards the body

When performing this exercise, you need to do high jumps, namely, as if “pulling” your knees to your stomach. They are contraindicated for those who suffer from venous diseases and kidney diseases. But if these problems do not bother you, such jumps in a short time will help you cope with fat deposits in the lower abs, which so often worry girls.

Jumping to the sides

They will allow you to actively work out the outer side of the thigh. Execution: with each upward jump, the body remains in its original position, and the hips and legs “go” either to the right or to the left. You need to do at least 30 repetitions in each direction, and then move on to calm classical jumps.

Alternating jumps

We perform one jump in the usual classical way, and the second with our feet shoulder-width apart. This way we actively work the area of the inner thigh and buttocks, plus the lower abs. Perform at least 50 of these jumps in one workout; they can be performed in a moderate-intensity approach.

Walking

Technique:

Starting position - the rope is behind you, toes together.
The left leg rises and bends at the knee at a right angle.
A jump is made.
When the cord touches the floor, the left leg lowers and the right leg is in the air and bent at a right angle.

Scissors

Jumping will strengthen your thigh muscles. A classic jump is made, during which one leg is put forward and the other back. When spreading your legs, you need to alternate your left leg with your right.

Alternation

They are designed to burn the maximum number of calories in a short period of time. You gradually accelerate to the maximum and maintain the pace, then switch to systematic jumps that can return your heart rate, then, depending on the training interval, you can repeat the acceleration and then slow down again.

Jumping diagonally

Feet together - shoulder width apart. Jumps are made with transverse turns to the sides. This exercise can be seen in the video, as it is part of a set of exercises with a jump rope for burning fat:

Recommendations

When performing jumps, it is important to create the correct load on the knee joints. Since such a load itself is a shock, it is necessary to reduce the impact on the knees as much as possible. Thus, it is important to remain with slightly bent knees and never land on straight legs. Naturally, this is traumatic; if not the first time, then over time you will feel pain in your knees.
Avoid such common mistakes as leaning your torso forward and large amplitude of arm movement , which is often found among beginners. Maintain the axis of the spine and rotate the rope using your hands, not your elbows.
Start mastering jumping with the simplest and most understandable options. You shouldn’t start right away with double jumps and the like without preparing your body for the load in advance. To avoid injuries, it is necessary to prepare the ligaments, strengthen the joints and muscles using simple techniques. Even though jumping rope seems like a simple way to exercise, it can also cause permanent injury. As with power loads, it is important to master everything gradually, from simple to complex.

The duration and frequency of training depends on your goals.

If you want to strengthen your muscles, generally tone your body, improve your health and increase your mobility, do short ten-minute workouts. 4-5 such workouts per week are enough.
If you want to increase endurance, lose weight, or improve coordination, train for 20 to 40 minutes. 3-4 workouts per week are enough.
If your level is advanced, you can perform each of the exercises in the complex for 2-3 minutes. Or one minute of each exercise, performing 3-4 circles with rest between cycles.

Jump rope workout plan

In order to keep yourself in great shape, you can do 16-minute workouts every day. But if your goal is to initially lose weight, and only then keep yourself in shape, then you need to “work” on the jump rope in progression:

There may not be any progression in the first week so that the muscles get used to the load. As a rule, for beginners, 5 minutes of training a day is enough. They should be carried out in the morning, when metabolism is increased.
Then the load increases - the number of jumps becomes 30 more. As soon as you increase the jumps by 30, consolidate the result for 2 days and try to change the intensity of the jumps - move on to interval training, since they are ideal for losing weight.
Then start increasing your jump rope exercises by 30 jumps per day. In this case, switch completely to interval training. For example, you perform 200 jumps in one set with one-minute rest breaks. In this case, rest should not be immediately after increasing intense jumps, but gradually according to the following scheme: 2 minutes of intense jumps, then 2 minutes of medium intensity, a minute of classic jumps, rest - 1 minute.

Jump complex

Buddy jump rope training is presented in the book. Olympic champions trained using this method. The program is aimed at alternating different types of jumps. The intensity of the load is calculated from the level of 100–120 jumps per minute. Beginners perform the volume in two approaches.

Norms for the daily amount of jump rope exercises depending on the level of physical fitness:

beginner athletes - 1000 repetitions;
having an average level - 1500;
high level – 2000.

The training complex is determined based on the common type of jumps:

double;
crossed;
alternately from one leg to the other;
scissors.

The repetition system depends on the purpose of the physical activity. To warm up or warm up the muscles, use regular exercises on both legs. For weight loss - crossed and scissors. The jump rope training program for men includes regular exercises, alternating with alternating exercises - from one leg to the other. A sports device should be comfortable and have handles that do not slip out of your hands. There are sports jump ropes, they are available in sports stores.

Video: How and how much to jump rope to lose weight?

A video in which the trainer explains how to hold a jump rope and shows how to perform jumps perfectly so that the time spent on such training is spent with maximum efficiency:

In the next video, the trainer will tell you how to build a competent workout and how much to jump to lose weight:

Jump rope exercises should be systematic with a constant increase in the number of jumps and training time. Jumping on this sports equipment, like any exercise, is especially indicated for weight loss if done in the morning.

How much does a beginner need to jump to lose weight?

Don't expect weight loss as the result of your first workout! The process of losing weight from jumping rope is long and fruitful. During your first workouts, you can do 5-10 minutes a day.

Low section of young woman jumping rope

Every day the lesson time increases by 5 minutes. This increases the time to 40 minutes.