Is skipping rope effective for weight loss?

Keeping control of your calories is the key to weight loss. Burn more than you consume, and you should lose weight. It’s that simple.

According to the World Health Organisation, the UK ranks among the top countries with high obesity rates in Europe, with nearly 28% of adults being classified as obese in 2021 [1].

Much of this is due to poor diet and insufficient physical activity. In England, only 28% of adults eat the recommended 5 portions of fruit and vegetables per day, and only 63% of adults meet the recommended physical activity guidelines.

So, how can we turn the tide? Exercise is a great place to start and skipping rope is often seen as one of the most effective cardio activities.

Is skipping good for weight loss?

Any form of physical activity is excellent for weight loss because the body is using more energy to sustain itself in the form of calories. Without those calories available, your body doesn’t have the energy for athletic performance.

Skipping rope is a type of cardiovascular exercise, which is defined as any physical activity that uses aerobic metabolism.

Essentially, aerobic metabolism is the chemical process by which the body uses carbohydrates, fats, and proteins for energy.

How many calories does skipping rope burn?

Jump rope training burns a considerable number of calories, but there’s no linear number. Your calories burned by skipping rope depend on your body weight, how quickly you jump, and the intensity you’re jumping at.

For example, according to Harvard Medical School, a person weighing 155 pounds (70 kg) burns approximately 372 calories in 30 minutes of moderate skipping [4]. At higher intensity levels, this can increase significantly.

As you can see, jumping rope can make a big difference, but is this the right form of exercise for you? Let’s look at how it stacks up to some of the most common cardio exercises.

Running

Running is often compared to skipping rope because they have similar benefits on the cardiovascular system and use the same leg muscles.

Generally, skipping will burn more calories. According to one study, skipping for 10 minutes a day has the same impact on your cardiovascular health as a 30-minute jog [5].

Swimming

Swimming may look like you’re using more of your body when doing freestyle or butterfly, but you actually engage more muscles when skipping rope.

According to a National Institutes of Health study, vigorous swimming burns around 500 calories an hour, whereas skipping rope burns a similar amount but has zero impact on your body, which is better if you’re carrying a chronic injury [6].

Cycling

Cycling activates your legs, hips, and glutes, but there’s little going on above the waist. In contrast, jumping rope activates your arms, core, and legs.

Harvard University found that someone weighing 70 kilos will burn around 298 calories in 30 minutes cycling at a leisurely pace, putting it in a similar category as jumping rope [7].

Other health benefits of skipping rope

Jumping rope has benefits far beyond weight loss and burning calories. Exercise is a proven way of keeping you happier and healthier for longer.

So, what health benefits can you expect from skipping rope?

• Increase your heart rate – Elevating your heart rate is a great way of strengthening your heart health and improving cardio fitness. Jumping faster will engage more of your anaerobic systems, giving you an even bigger boost.
• Improve coordination and balance – Studies have shown that skipping rope improves both balance and coordination, which is especially important as you get older, and both of these naturally decline [8].
• Build bone density – Bone density is something else we lose as we age. Research shows that jumping rope keeps bones healthy and strong [9]. This benefit arises from the fact it also counts as a load-bearing activity.
• Better mental health – Exercise has long been associated with better mental health and skipping rope can make a bigger difference than you think [10].
• Strengthen muscles – Skipping rope is a full-body workout, unlike most other forms of cardio. It engages various muscles, including shoulders, arms, core, calves, thighs, and glutes. Over time, you’re guaranteed to get stronger as you move for longer and increase your explosive power.

Moreover, it’s worth mentioning that skipping rope is fun. It might sound quite monotonous, but there are countless jumps to master, and you can go at the pace you feel.

As with any new routine, you've got to find what you enjoy doing, or it'll become just another chore.

How often should you jump rope?

Skipping rope is a low-impact exercise, meaning it doesn’t put the same strain on your body as, say, running.

Even as a beginner, you can jump rope 3-5 times a week without hurting yourself. Once you get fitter, there’s no reason why you can’t even jump rope every day.

Most people tend to jump for anywhere from 30 minutes to an hour, but what matters is that you listen to your body. Start slow and ease yourself into it. If you begin feeling like there’s something wrong, there’s no reason you can’t ease off.

And if you've got a chronic health problem, speak to your doctor before adding any new exercise to your day. It's always better to be safe than sorry.

How to get started with skipping rope

Anyone who’s made it past the age of 10 has probably skipped at some point in their lives. The chances are you already know how to skip rope. If so, it’s like riding a bike in that you never truly forget.

Regardless of your experience, proper form and pacing is the recipe for success. The last thing you want is to get injured, so it’s essential to start right. Follow these steps to skip rope for the first time.

Start small

Don’t underestimate how intense skipping rope can be. If you’re not used to this type of aerobic exercise — or any aerobic exercise — begin with some short practice sessions, focusing on a moderate pace. 5-10 minutes is where many people start.

Gradually increase the duration and pace of your workout every week as your fitness level improves.

Choose the right rope

A rope isn’t just a rope. Jump rope instructors advise using a rope no more than 91 centimetres more than your height or 3 feet.

Too many people trip themselves up or don’t get the full benefits because they don’t have the right skipping ropes.

Find your style 

Finding what’s fun is crucial because you won’t skip rope regularly if you're bored.

Some people prefer simple solo jump practice at home, whereas others like to join classes. On the other hand, some gyms even have classes incorporating other parts of fitness, like stretching and free weights.

Practice your form

Form is as much an issue in skipping rope as it is in any other form of cardio. With proper jump fundamentals, you’ll avoid injury and get the most from your workout. Follow these tips:

• Jump about 2.5 centimetres, or 1 inch, off the ground.
• Keep your elbows tucked into your sides.
• Stay on the balls of your feet when jumping.
• Use your wrists to swing the rope.

Upgrade your health

Jumping rope alone isn’t going to cause a miracle in weight loss.

We recommend combining your jump rope workouts with other exercises to provide a more well-rounded experience, as well as adopting a balanced diet to give your body the fuel it needs.

But what makes a balanced, healthy diet? Focus on your macros for general health. According to the British Nutrition Foundation, a balanced diet should include [11]:

• Carbohydrates: 45-65% of daily intake (focus on whole grains).
• Fats: 20-35% (limit saturated fats).
• Protein: 15-25% (opt for lean sources like chicken, fish, and legumes)

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How to increase the intensity of your workouts

Getting the most from your jump rope routine means pushing yourself as much as possible. It will also improve your calorie burn and make you stronger.

Think you’re ready to move up? Here are some ideas for increasing the intensity:

• Use a weighted rope to add strength training.
• Increase your speed as much as possible.
• Consider interval training to supercharge your workout.
• Increase the duration. 

Skipping rope is a great full-body workout and often surprises people who think it’s a relatively leisurely activity. The key is to build your base slowly and not overdo it initially, or you could risk an injury.

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