How to Lose Weight with Jump Rope

It’s hard to make new habits stick. Whether you’re trying to lose weight, eat right, or read more books, most people fail to reach their goals (up to 92%).

Now, the start of a new season or month is a common time for people to tackle a goal, and there’s nothing wrong with that.

The changing of the weather and flipping the calendar over signals the chance to begin a new chapter. A fresh start.

A fitness goal that is consistently at the top of everyone’s list is to lose weight.

Every single year. Without fail. People want to lose weight.

Why? Because they know if they had a leaner body they’d be healthier and happier. And live longer to do both. But they are bad at losing weight and keeping it off.

The good news is you don’t have to be.

Whether you’re trying to lose weight for the first time or the hundredth time, Jump Rope Dudes is here to help you reach and keep your goal of leaving body fat behind (but not on your behind).

Why can’t I lose weight?

Before we dig into how to lose weight, it’s important to understand why so many people are bad at it.

Goals are easier to reach when they are S.M.A.R.T. goals. If you’re not familiar with this idea, here’s what that means:

  • Specific – what will you do?

  • Measurable – what’s the number?

  • Achievable – be realistic

  • Relevant – does it make sense for you?

  • Time-bound – when is the deadline?

If you want to lose weight, your S.M.A.R.T. goal could look something like these:

  • I will jump rope 3x a week for 20 minutes

  • I will drink water instead of soda for 30 days

  • I will track my calories and macronutrients everyday to monitor my diet

The goal of “I want to lose weight” is fine, but “I want to lose 25 lbs by July 1” is better as long as you explain how you’re going to get there.

But how do you reach this goal? What’s stopping you?

Even with your SMART-er goal, the finish line of losing weight isn’t really the problem.

The secret behind achieving your goal is developing new habits.

You want to lose weight because you (or your doctors) think you are overweight. Or at least over the weight you want to be.

And the reason you are at the weight you are is because of your existing habits.

Maybe you don’t exercise at all.
Maybe you don’t exercise enough.
Maybe you don’t eat healthy foods.
Maybe you eat healthy foods, but you eat too many calories.
Maybe you don’t get enough sleep.
Maybe you get too much sleep.
Maybe you sit all day at a desk.
Maybe you keep a box of cookies in your desk drawer.

Whatever your habits, they aren’t working. But you can develop new habits that make losing weight a simple game.

Lose weight with healthy habits

Starting new habits sounds sexy, but it’s not easy.

As you pursue the goal to lose weight, ask yourself “Why do I want to lose weight?”

Do you want to look amazing in a bathing suit?
Do you want to live longer?
Do you want to naturally feel more energized?
Do you want to fit into slimmer clothes?
Do you want to be able to play with your kids or grandkids?
Do you want your doctor to stop nagging you?

Find your reason why and write it out or put it on a t-shirt. Tape it to your computer screen or make it the background image on your phone.

You need a strong WHY to keep you strong on the hard days.

There will be times when you get sick or it’s late and you’re tempted to eat a huge bowl of ice cream. Your reason WHY will get you through the tough days and help you celebrate the good days.

Obstacles to losing weight

If losing weight was easy, everyone would be slim. The process is simple enough, but that doesn’t mean it’s easy.

The key to getting results is consistency. Showing up every day, every week, every month over time and building that chain will lead to the results you’re looking for.

Show up more days than you skip out and the weight will start falling off.

But there are plenty of enemies and excuses to keep you from losing weight with a new fitness habit:

  • It’s too expensive. Traditional gyms charge over $50 a month on average (without a personal trainer) and CrossFit(R) memberships top $150 a month. If you tried to equip a home gym, you’re looking at spending $1,200 or more.

  • It takes too much time. You’ve got to pack your workout clothes, drive to the gym, do your exercise routine, shower, change, and drive to work/home. If you’re late waking up or getting off of work, it’s easier to just skip your workout.

  • It’s boring. Doing the same thing over and over isn’t fun. We can suck it up and be tough for awhile, but after a few days or weeks we are done.

  • It’s too hard. They don’t call it working out for no good reason, but exercise shouldn’t get you injured. If a workout is too challenging and we can’t finish in time or do the movements, we get discouraged and quit.

  • It doesn’t work. Everyone has been there before. You walk into a gym and don’t know what to do so you step onto the treadmill for 15-30 minutes or try a few machines and hope you don’t look awkward. You stumble along for awhile until you give up because you don’t see any results.

But how do you breakdown these barriers? How do you push through the excuses and lose weight?

Two words: jump rope

Jump rope is easy, affordable, fun AND effective. It’s the whole package.

Lose weight with jump rope

Now, we are the Jump Rope Dudes so we know you might think we are biased.

Confession: We are biased.

We love jump rope because we’ve done it for years and achieved our lean bodies with it.

Despite the evidence, we get this question all the time:

Is jump rope really a good way to lose weight?

Yes. But you have to do it the right way.

Step 1: Use a slightly weighted jump rope

While a regular jump rope is great for you to get started with, we recommend weighted jump ropes for one simple reason:

The additional weight creates more resistance which causes you to burn more calories, which leads to greater weight loss results.

What jump ropes do we recommend?

First off, we never endorse any product we haven’t tried ourselves. If it doesn’t work for us, we’re not going to recommend it to you.

Secondly, the best jump ropes we’ve found (and the same ones you’ll see featured in all of our jump rope workout videos) are made by Crossrope.

They come in a variety of lengths and weights to fit your needs and they are industrial strength so they last a lot longer than regular jump ropes.

Learn more about Crossrope here and use the code “DOTHETHING” to get 10% off your order.

Step 2: Do high intensity interval training (HIIT)

High intensity interval training sounds intimidating, but it’s incredibly awesome and simple.

HIIT workouts are super effective and efficient because it uses concentrated effort for maximum results and it’s simple to follow.

You don’t need to waste time you don’t have to get lackluster results, right?

All the workouts we create use the HIIT method in some form because it works and people really like it.

Here’s a free 20-minute routine for you to try.

Step 3: Do exercises you feel comfortable with

Let’s be honest, ok?

If you don’t like a workout, you’re not going to keep doing it.

If a workout isn’t fun, you’re going to get bored or demotivated and stop.

If it’s too complicated, you’ll end up tripping or making mistakes and get so frustrated that you quit.

Jump rope is a great exercise for losing weight because it’s easy to pick up.

You might feel a little awkward at first, but you’ll master the regular bounce pretty quickly and that’s all you need to start seeing results.

BONUS TIP: Incorporate some basic tricks like boxer skip to change it up if you get bored.

We have a 4 week workout plan to help you kickstart your jump rope transformation. Click here to learn more.

Step 4: All out effort

Does jump rope always work?



Hang on. We sometimes get complaints that people aren’t getting results and losing weight with jump rope.

After digging a little deeper we almost always find out their jump rope workouts are missing a key ingredient:


Intensity is critical to maximizing results.

If you’re not working hard enough your workout will be efficient, but not effective.

REMEMBER: Good form is the foundation of being able to crank up the intensity. Checkout our ultimate guide to jump rope for your workout bible.

Step 5: Eat the right amount of food for your body

The truth is you can’t out-train a bad diet.

If you workout like The Rock and eat like a sumo wrestler you’re not going to lose weight.

If you don’t eat the right calories and macros, it really doesn’t matter how you train, you won’t reach your goals.

“What gets measured, gets managed.” —Peter Drucker

Tracking your diet to make sure you’re eating in a calorie deficit and consuming the right amount of macronutrients is a simple way to accelerate your weight loss.

If you’re looking for more guidance when it comes to food click here to check out our JRD Nutrition System

How often should you jump rope to lose weight?

Consistent, daily physical activity leads to long lasting weight loss.

It’s a simple physics principle (actually, the Law of Inertia):

An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force.

Or put another way:

A body on the couch stays on the couch and a body that’s active stays active with the same intensity unless challenged with an overwhelming force.

You need to move your body every day.

If you’re stuck on the couch, you need a good reason why to get your butt in gear.

If you’re active, you need the tools and motivation to stay consistent.

We suggest jumping rope 3-5 times a week.

When you’re just starting with jump rope, it can feel a little awkward at first and you might get a little sore (especially if you’re new to working out in general).

Listen to your body, but keep doing the thing on a regular basis.

REMEMBER: Fitness isn’t a finish line, but a lifestyle

Jump rope fits into your life because it’s effective and efficient. It doesn’t take a lot of time and it works.

Is jumping rope bad for you?

Jump rope is one of the safest physical activities you can do.

The risk avoidance perks include:

  • Low impact on joints (not like running)

  • Nothing to fall on you (not like weights or machines)

  • No one to run into (football, soccer, ultimate frisbee)

Jump rope is only dangerous to calories and fat. It burns them like fire. 🙂

What are the benefits of jump rope workouts?

We could brag about jump rope for a long time (we do have over 600 videos on YouTube), but we’ll try to keep it short.

Jump rope is great for heart health. It’s highly recommended for aerobic conditioning and much more fan than trudging along on a treadmill.

Jump rope is great for burning fat. Especially with HIIT style workouts, you can burn up to 1,300 calories in an hour. And 10 minutes of jump rope is equivalent to running an 8-minute mile. Without the risk of knee or ankle injury.

Jump rope is great for building lean muscle. When you use weighted jump ropes, the added resistance not only burns fat, but it also serves to build lean muscle. Combined with bodyweight exercises, you can get shredded or swole with jump rope.

Start losing weight with jump rope

Jump rope is a great way to lose weight and keep it off while having fun and learning new skills/tricks.

Instead of slaving away at the gym or spending a small fortune to buy equipment for your garage, jump rope is effective and efficient for weight loss.

Jump rope is a complete fitness regime all by itself, and the perfect supplement for any workout routine or fitness goal.

You don’t have to suffer to lose weight. Check out our workouts to have fun and enjoy the process.