Weight Loss with Jump Rope: Easy Workout for Girls

When it comes to losing weight, you need to create a caloric deficit where you are burning more calories than you are taking in. This can be done by reducing your intake of food and added more cardiovascular exercise into your daily regime. A jump rope is a handy and convenient tool that can be used to get the cardiovascular exercise you need. This can in turn burn calories and make your body leaner. The jump rope can be used in more ways than meets the eye. Other than weight loss, you can also reap other benefits, such as improved coordination, agility, quickness, aerobic capacity and leaping ability.

The Benefits

Jumping rope is one of the best forms of cardiovascular exercise you can burn off the calories from a candy bar in one 15-minute workout. It is wonderful not only for its phenomenal fat- and calorie-burning abilities, but also for toning and strengthening the upper and lower muscles of the body. You would have to run a mile in eight minutes to burn more calories than you would in one session of jumping rope.

Jump Rope for Weight Loss

  • When you first start using this workout, you should start jumping 30 seconds to a minute at a time (a one-minute “round”). Beginners can also try double-jumping to start: swing the rope slowly do two bounces for every turn of the rope. If you are semi fit, use two minute rounds. Rest one minute between rounds. Try performing 2-4 rounds.
  • Make sure you are jumping the correct way. While you’re jumping rope, you want to jump close to the ground. Jumping too high is bad for your joints. Just stay relaxed and build up a nice rhythm.
  • Mixing up your workout can make it more enjoyable. You can mix up the workout by shuffling your feet while jumping. Place one foot a little farther forward and one back as you land, then switch feet at the next jump. Be patient, as this takes a lot of coordination to do.
  • See your results. If you can stick with the above guidelines, you will see that your waist line shrinks. You will gain confidence, along with improved coordination. This is a really easy workout. Along with the low cost of the jump rope, it takes little space to perform.


  • To pick a jump rope, stand on its center and stretch the handles up towards your armpits. With the handles bent over, the rope should reach a few inches below your armpits.
  • Variations for a better workout include jumping on one foot, alternating feet as though you are running over the rope, and passing the rope under twice (double-under) on one jump.