What Kind of Jump Rope Exercises Are Best for Dropping Pounds?

Calories burned jumping rope ranks with other rigorous physical activities, such as running, swimming, cycling, basketball and calisthenics. If you jump rope for 10 minutes, it’s the equivalent of running an eight-minute mile. In addition, it’s a convenient exercise that can be done in just about any space where you can stand up. While you can perform a fat-burning workout with a standard two-legged jump, adding different types of jumps or mixing rope jumping with resistance exercises can boost the intensity as well as hold your interest.

  1. Jump Start Rope Jumping

    • If you’re out of shape, feel uncoordinated using the rope or just beginning a jumping regimen, stick with two-legged skipping to shed the pounds. Also, shadow jumping in which you swing the rope to the side is an effective way to get used to the rhythm of the rope and boost fitness. For example, begin by shadow jumping and then build up to continuous skipping for 30 seconds. In addition, count jumps to improve endurance. Jump for 30 reps, rest for 30 seconds and then do 30 reps swinging the rope backward to complete one set. Aim to complete four to eight sets. When you grow more fit and deft with the rope, perform eight to 10 minutes of two-legged jumps twice daily, which can burn up to 200 calories per session.

    Firm Flab with Harder Moves

    • By cycling through different moves -- single-leg skipping, jogging, jumping jacks and double swings -- in a workout, you can increase the intensity of the exercise, burn more calories, improve coordination and maintain interest in your workouts. For example, a one-legged skipping exercise involves jumping on one leg for two to three reps and the switching to the other leg for two to three reps. Continue skipping on one leg and then the other for eight to 10 minutes. Tack on one minute of two-legged skipping and 30 seconds of jogging in place to complete the set.

    Boost Intensity with a Circuit

    • Combine a jump rope workout with calisthenics to burn calories and simultaneously strengthen your body. You can arrange the exercises in a circuit, performing the workout three to five times a week. For example, begin with five minutes of traditional skipping at a steady pace. Next, get down into a plank and hold it for 45 seconds. The third exercise can be one-legged jumps, alternating legs every 30 seconds for two minutes. Then perform two-legged jumps as fast as possible for two minutes. Finish the circuit with the bird dog exercise in which you get down on all fours and lift and extend one arm in front of you and the opposite leg behind you. You trunk and working arm and leg should form a straight line. Perform the circuit twice.

    Hone Form

    • When jumping rope, keep your elbows bent and close to your body. Instead of moving your arms in large circles, flick your wrists in small circles. Jump only high enough to clear the rope, landing softly on the balls of your feet. When you were a kid, you may have added a little skip between jumps. Avoid that extra movement, which puts unnecessary stress on your ankle and knee joints. Swing the rope faster, executing one hop per turn. While rope-jumping is not as hard on your joints as jogging, perform your workout on a cushioned surface, such as grass, a basketball court or a non-shag carpeted floor.