How to Jump Rope to Lose Weight

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Zen Dude Nation!

Today we are talking about the proper approach to lose weight and have fun with a jump rope.

There are many people out there who are good at jumping rope, but they don’t have the toned body of a sprinter or that soccer player physique that we’re all about.

You can’t necessarily correlate jumping rope with having the body you want; You must jump rope a certain way to make sure that you’re burning body fat.

Today, you may not learn the coolest tricks, but we will share how to jump rope to lose weight and reveal that sexy zen dude or dudette physique.

Intermittent Fasting

When it comes to jumping rope, we recommend that you jump rope fasted.

What’s that? You want me to explain what fasting is?

You think fasting is just — not eating? Dude, NO. There’s more to it than that.

We’re talking about intermittent fasting, where you eat in a specific feeding window. Instead of waking up and having your cheerios each morning, you’re gonna skip them.

Now, before you get your panties up in a bunch, LISTEN.

We understand that this scares some people, but when you jump rope on a fasted stomach, you’re no longer using glucose to fuel your workout; instead you’re fueling yourself with your body fat, which means you are losing body fat while you’re exercising.

It’s the best thing ever.

If you want to give it a shot, learn more about it here, skip breakfast, skip some rope and then have that meal.

Weighted Jump Rope

Use a weighted handle jump rope.

If you use a regular speed rope maybe you can do cool tricks, but guess what? A weighted handle rope will provide more resistance and force your body to burn more calories… And that’s why we love the crossope.

High Intensity Interval Training

We want you bring the intensity to every workout.

That means you are going all out with the jump rope and then you’re taking 10 seconds to chill, gain your composure and BOOM! You’re going all out for 30 seconds again.

Rinse and Repeat.

Aim for eight times in one circuit, and then you can go ahead and repeat that circuit three to five times for one HIIT workout.

You don’t even need come up with some creative circuit; We have them on YouTube just waiting for you. Go ahead and give us a follow.

Know Your Ability

Do the exercises that you feel most comfortable with.

If you are trying to do a wild trick, you may mess up often and you’re not going to burn a ton of calories, so integrate your tricks into your warm-up. When you are ripping out HIIT circuits, stick with exercises that you can crush with precision.

For example, the regular bounce or the run in place; exercises that you can go super fast and hard on but you won’t  be messing up.


It’s so important that we’re going to talk about it again.

Make sure that you go maximum effort; 110% intensity.

If you’re jumping rope at a moderate pace, yeah, you might get some endorphins pumping…  You feel kind of good, but… We’re here to lose weight and melt fat so make sure you’re imagining that you are skipping away from a bear that’s trying to eat you.


It’s the most important aspect of fitness.

Don’t do one of these workouts and wonder why it didn’t work. You need to do 3-5 of these every single week forever.

Okay. Not forever, but you need to commit and you’ll start to see results.

Like anything else you’ve gotten good at, getting that lean sexy body with a six pack just takes time. Be patient and you’ll get the results!


Now if you’re ready to shed fat and get ripped without a gym membership, join our free 4-week challenge and get started today!


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