Jump rope workout – Top 10 Jumping Techniques





Hi everyone, today we’re going to be talking about the benefits of Jump rope and how it can help you lose weight and tone up your body. Jumping rope is a form of cardio exercise and is one of the best cardio exercises you can try. From boxers to football pros or any other sporting code believe Jumping rope exercises to be an integral part of cardiovascular training. Sporting professionals say that Jumping rope helps:

  • Tone your calves
  • Tighten your core
  • Improve your lung capacity
  • Build Stamina

Jumping rope is a great exercise work out and can benefit you in many ways. It can burn calories and lots of them depending on the intensity of your workout. There are also many different exercise styles you can do with a Jump rope to help your exercises fun and invigorating.

Jump rope for weight loss

Weight loss results from jumping rope vary depending on your:

  • Diet
  • Weight loss goals
  • Activity level
  • Level of commitment to the workout

You’ll also need to consider other factors, like your age and your metabolism, which could impact how quickly you see results. There are other factors to consider when you’re jumping rope for weight loss. For example, doing the same workout over and over will eventually yield diminishing results.

Cross-training through other aerobic exercise, such as weight training, running, or cardio kick boxing will boost the calories you burn and keep you from hitting the dreaded “weight loss plateau” where your routine stops working.

Before you start on any calorie restriction plan, it’s a good idea to speak with a doctor about your goals and your health history. Diets like keto, alkaline or paleo are gaining in popularity, but factors like high cholesterol and heart disease might mean they aren’t a good choice for you.

A good place to start is to evaluate what you’re reaching for first in you pantry and fridge. Nutrient-dense, high fiber forms of protein can cut down on hunger, while cutting back on sugar and refined carbohydrates will shave hundreds of calories from your daily consumption. Always remember to concentrate on your calorie intake and how many calories you’re burning, if you burn more calories than you consume then you will shed the pounds.

Combining a healthy diet low in calories and increasing your exercise levels will help you lose weight a lot quicker. Jumping rope is one of the best cardiovascular exercises you can do to help you reach your weight loss goals.

Calories Burned Jumping Rope

Calories burned jumping rope calculator

Weight 80kg

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Jumping rope time 1 hour

Type of activity

Rope jumping slow pace, < 100 skips/min, 2 foot skip rhythm bounce – calories burned 739

Rope jumping, moderate pace, 100-120 skips/min, general, 2 foot skip plain bounce – calories burned 991

Rope skipping, general – calories burned – 1033

Rope jumping, fast pace, 120-160 skips/min – calories burned 1033

How are calories burned calculated?

The total number of calories burned for any task is calculated by first finding the calorie burn per minute – this is done by multiplying the MET value of the task by the person’s body weight in kg and 3.5, then dividing that number by 200.

Calorie burn per minute is then multiplied by the amount of time that the task is performed to find the total calories burned from the activity.

What is Metabolic Equivalent of task (MET)                                                                                                        


A metabolic equivalent (MET) value is a measurement of the energy cost of a specific physical activity for a specific period of time. A MET of 1 would be roughly equivalent to a person’s energy expenditure from sitting still in a temperature neutral (room temperature) room and not actively digesting food.

An activity with a Met 2 would have a person using about twice the amount of energy that they would be using in a task with a MET of 1 over the same amount of time, while an activity with a MET of 10 would have a person using about 10 times the amount of energy that they would be using with a MET of 1 over the same amount of time.




Benefits of Jumping rope

If talks of skipping has got you reminiscing your childhood, you should perhaps get back to it and include it as part of your daily routine. All you need to do is get hold of a skipping rope and spare about 15 minutes of your time every day. If you need some more convincing, here are some of the incredible benefits of skipping.

  1. Improves Heart Rate: One of the best benefits of skipping rope is that it is one of the best form of cardio exercises, which contributes to a healthy heart. Your cardiovascular framework includes your heart, along with the arteries and veins that help circulate blood and oxygen between the heart and the other organs of the body. By enhancing the capacity of this framework, your heart will perform more efficiently. You will also find yourself suffering less from shortness of breath and various activities, as it will help build your stamina.

  2. Tone Muscles In Lower and Upper Body: Another benefit of skipping rope is that it is a great approach to tone the muscle in your legs and lower body. After the first day, you may encounter some soreness in your legs. This is because those muscles have been inactive for a long time. Give them a couple of days to recuperate, and it will soon result in stronger and more conditioned muscles, as you continue your regime.

  3. Best Tool for Weight Loss: One of the main benefits of skipping is that it is a great tool to achieve weight loss. Bouncing rope for 30 minutes can burn roughly 300 calories, and hence, so as to lose one pound for each week, you should skip for 30 minutes consistently and cut 400 calories from your eating regimen. While this may appear to be difficult to start, it will set the motion for weight reduction in the most beneficial way


4. Helps Improve the Skin: For a beautiful skin, one of the secrets is to exercise. Not all of us may find the time to head to the gym a midst our busy schedule, but that definitely shouldn’t be the reason to not sweat it out and it’s easier to do it if gorgeous skin is one of the benefits of skipping rope. Skipping is the most convenient way to ensure that your workout, even it is for 15 minutes daily Exercise increases blood circulation in the body, providing nutrients to the skin and flushing out the toxins.

5. Improves Bone Density: Bone mass decreases after the age of 35, and bone loss occurs more rapidly in women after menopause. Jumping rope stimulates the bone the best in the femoral neck and helps strengthen it.

6. Helps Attain Balance, Coordination and agility: There are so many martial artists, athletes, boxers, and tennis players who incorporate rope jumping into their training. Even celebrities like Justin Bieber, Kevin Hart, Padma Lakshmi and Kate Hudson are all fans of skipping and include it in their daily routine. Skipping is best to improve functional movements like footwork, balance and agility.

7. Skipping is a Full Body Workout: Skipping is a full body workout as you are practically utilising all parts of your body. Your lower body is persistently bouncing, your arms and shoulders are constantly in motion, and your abdominal area is involved too. Skipping helps in maintaining your body posture, keeping a check on slumped shoulders.

10 Boxing Jump Rope Techniques

Support Your Dieting & Exercise Goals, Naturally

1. Two Feet Basic Jump

This is the most basic of jump rope techniques and if you’re a complete beginner, then you should start here. It just requires you to stand with both feet slightly apart and jump over the rope, landing in the same position that you started.

2. Switching Foot Jump

This is another basic jump rope technique and even more common than the previous. It requires alternate feet to leave the ground in a jogging/running fashion while timing your jumps. If you want to intensify your work out, then you can either speed up your pace or bring your knees-up.

3. Side To Side

Starting off in the two feet basic jump position, begin performing the same jump as normal. As you’re jumping, using both feet, start jumping from side to side. You can start doing short side jumps first then progress onto longer side jumps.

4. Front To Back                                                                                                                                                        


Starting off in the two feet basic jump position, begin performing the same jump as normal. You then jump forwards and backwards continuously and like the side to side jumps, start off short then progress onto longer jumps.

5. Single Foot Hops

This technique requires you to hop over the jump rope with either foot continuously, then switch to your other foot. Performing 2 or 3 hops with one foot before switching over is generally common among boxers.

6. Criss-Cross Hands

This is more advanced technique which requires timing and co-ordination between your hands and feet. Before each jump, you have to bring your left hand to your right side and your right hand to your left side so that your arms are crossed. After you’ve made the first jump, then you resume your normal hands positioning ready for the next jump.

7. Criss-Cross Feet Jumps                                                                                                                                  

This technique is the same concept as the Criss-Cross hands but using your feet instead. So before each jump, you must cross your legs and then resume your normal position for your next jump.

It massively helps to practice the Criss-Cross feet jumps without the ropes first because your footwork is the most important part for this.

8. Side Rope Swings                                                                                                                                                    

If your legs are getting slightly tired or you wish to switch up your jumps, then the Side Rope Swings will help you do that. It’s a basic Technique where swinging rope passes the side of your body without having to actually jump over it.

9. Scissors

The Scissors is very similar to the Criss-Cross feet jumps but instead of crossing your feet from side to side, you must cross them from front to back instead. After each jump, you should end up with one foot in front of the other with a bit of distance in between.

10. Double Under

Fast swings and higher jumps are the basis of the Double Under Jumps. You must assume the Two Feet Basic Jump positioning, and for each jump, swing the rope fast and hard to make sure that it goes under your feet twice.

It’s not necessary to jump high but as a beginner, it helps. When you master it, you’ll be able to perform the Double Under Jumps with little gap from your feet to the ground.

If you’re looking for a good quality jump rope for boxing or fitness, I highly recommend you to check out some of the best jump ropes available.


Whether you’re jumping rope for professional sports or just for fun and fitness at home, jumping rope can be really beneficial for your health, heart and weight loss. I skip whenever I get the chance because it’s such a good cardio workout which can be done anywhere anytime.

When I used to do boxing we always used a jumping rope for fitness and co-ordination. It was the staple in the boxing cardiovascular workout. I do recommend jumping rope as it provides you with tonned muscles including abs, weight loss, maintaining a healthy weight, great for your skin and heart health.

If you have not picked up a jumping rope yet, I do recommend you do and see the great weight loss results you will get when jumping rope. Always remember if you have been inactive for a long time please see your doctor before you commence training.

If you’re about to jump rope or have been jumping rope for a long period of time I would love to hear from your jump rope experiences and techniques. Thank you.

Shawn Founder Of Weight Loss Pro


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