According to fitness instructors, skipping rope can burn up to twice as many calories as running or cycling, depending on the effort you put in. Plus, it's a time-saving exercise that's ideal for those on a busy schedule and can even be done while traveling. So don't hesitate, get yourself a quality skipping rope and make the most of this exercise.
In this article we are going to teach you How long do you have to jump rope to lose weight? and we are going to recommend some of the best exercises for it.
How many calories can you burn jumping rope?
What are the benefits of jumping rope? Why is it considered the most valuable investment for those with limited training time? This full-body aerobic exercise is an excellent calorie burner. It improves endurance, optimizes aerobic capacity, engages upper and lower muscle groups, and enhances coordination, speed, and agility. Plus, It is considered to provide one of the best time-to-training ratios.
From the budget Domyos brand available at Decathlon for €3,99 to the more specialised steel options from PicSil or Velites, priced at €41,99 and €46,95 respectively, a skipping rope can easily be stored in any corner of the house or packed away in a suitcase for a holiday. Just five minutes of use is enough to work up a sweat.
Using a jump rope It allows you to burn approximately 10 to 13 calories per minute, which translates to 450 calories in a 30-minute session. Therefore, just 15 minutes of jumping rope can burn twice as many calories compared to running or cycling for an entire hour.
Tips for selecting an effective jump rope
Consider both the right material and the length of the rope. Place one foot in the middle and cut the rope at upper chest height. The weight of the rope is an important aspect to consider and will vary depending on your skill level and training goals. Some grips even come with weights to increase the challenge. It is vital that these grips are sturdy and provide a secure grip. Also, before your workout, Be sure to warm up your wrists, knees and ankles by mobilizing your joints to prevent injury.
Ten guidelines for jump rope training
We are going to show you 10 jump rope exercises that you can easily do at home. This workout routine consists of 3 rounds for each exercise, lasting 45 seconds, followed by 15 seconds of rest. To work your abdominal muscles, make sure to keep your core engaged.
- Basic jump with two feet: This exercise requires you to jump with both feet together, keeping your wrists close to your body and aiming for maximum height. This functional movement improves power by engaging your entire body.
- Alternating leg jumps: Remember that if you lose your balance and inadvertently land on the opposite foot, it doesn't count, as the goal is to maintain stability despite the challenge of switching feet with each jump.
- Jump with two alternating beats: This technique requires jumping on one leg for two beats to develop agility and skill. The goal is to perfect the method.
- Lateral bipedal jump: involves moving sideways while using the rope as an obstacle and landing softly with bent knees.
- double unders: To execute double unders correctly, maintain an upright stance with your feet together and perform two quick wrist movements, allowing the rope to pass under your feet in a single jump.
- Triple jump: Once you've mastered the double unders, try the triple wrist flip. Be prepared, as it can be quite tiring.
- Crossover jumps: Start by practicing the arm cross, then alternate jumping jacks. If you can't do it today, you probably will tomorrow.
- Ski jumping: This activity can be done with or without a jump rope. It involves jumping to one side with long steps while lifting the opposite foot. Incorporating a jump rope increases the challenge.
- Guard break: This is the boxing jump that prepares you for an opponent's attack, incorporating the jump rope as an external tool. Always keep one foot positioned forward while performing wrist movements.
- Jump while jogging: Instead of jumping rope with both feet together, try jumping rope while jogging and varying the speed.
What are the best techniques for jumping rope to help you lose weight?
Maintaining proper posture is necessary to prevent damage to the cervical or lumbar spine. When preparing to jump, it is recommended to keep your head aligned and your gaze forward, making sure that your torso remains upright with your knees slightly bent. Your elbows should remain close to your sides and it is your wrists that will be turning the rope, rather than your arms. Master the core exercise first, then experiment with different rhythms and speeds to increase the intensity.
The biggest advantage of skipping rope is the possibility of doing it easily at home or outdoors. All you need to do is choose sportswear and buy a skipping rope.
Tips to prevent injuries
To avoid injuries in the most affected areas, where our efforts will be concentrated, it is essential to strictly follow the recommendations we give you:
- Prepare your wrists, ankles and knees, since they are the joints that will endure the most stress.
- Bend your knees slightly when jumping to improve cushioning.
- Select high-quality materials suitable for training.
- To avoid cervical problems, maintain an upright posture and look forward.
- Rotate the rope with your wrists, keeping your arms close to your body.
I hope that with these tips you will be able to jump rope correctly, avoid injuries and take advantage of the calorie-burning benefits that this type of exercise provides. With this information you will be able to know how long you need to jump rope to lose weight.