Jump Rope Workout: Burn 1,074 Calories an Hour!

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Jump rope (*skipping rope if you live outside the US) is arguably the most efficient way to burn fat on the planet.

This past year the Mayo Clinic released a list of the 36 best forms of exercise for burning calories and guess what was #1 on that list?

Jump rope, with an astounding 1074 calories burned per hour.

We made a fun video showing you what that might look like.

If you’re thinking to yourself “Jump rope? Isn’t that for kids and professional boxers?”

The answer is “Yes.”

  • It’s great for kids because it’s extremely fun.

  • It’s great for pro boxers because it’s extremely effective for staying lean and building endurance. So yes, it is a great form of exercise for kids and boxers – but it’s also a great form of exercise for you or me because of those same reasons.

  • It’s fun. It helps you stay lean. It keeps you in great shape.

Long story short if you are looking to burn a ton of calories in the least amount of time – then jump rope should be your new favorite way to exercise. 

Here’s the highlight reel for what you should expect when jumping rope.

  1. No gym required

  2. 30 minutes or less for an effective workout

  3. Calories burned = 1074 calories/60 min, 537 calories/30 min, 268 calories/15 minutes

  4. Keeps you in great shape as you age

  5. Have a ton of fun.

Click here to get FREE instant access to 4 weeks of jump rope workouts. #dothething

Ready to get started jumping rope? Let’s go!

How to jump rope + your first jump rope workout:

The Only Piece of Equipment You Need to Burn Fat

One of the best things about jump rope workouts is that they don’t need any fancy gym equipment.

All you need is a single jump rope.

If you’re a complete beginner to jump rope, it may come as a surprise that there are many different types of jump ropes, and the jump rope you use can have a huge impact on your work out.

Like with anything, you get what you pay for. Meaning if you get a more durable rope (we recommend this one), it can last you up to a year or longer of regular use.

Plastic or beaded ropes ropes are cheaper, but they are also harder to spin (meaning they make your workout more difficult than it needs to be) and usually break within a month or so.We recommend grabbing a high quality jump rope like this one.

Jump Rope Length: What Size Jump Rope Should You Buy?



If you are going to purchase our recommended jump rope then sizing your rope is much easier.

Just follow the height guide below to get the correct size…

4’9”-5’3.5” (144-161cm) – Small Jump Rope

5’4”-5’8.5” (162-175cm) – Medium Jump Rope

5’9”-6’2” (176-190cm) – Large Jump Rope

6’2.5”-6’9” (191-208cm) – Extra Large Jump Rope

If you are using an adjustable jump rope make sure that when you stand on the middle of the rope and pull the handles up – the handles come up to your nipples (mid chest.)

See illustration below…

Next up we need to teach you how to jump rope unless you already know how. If you know how then scroll down to “Step 7: Your First HIIT Workout”

How to Jump Rope For Beginners

It’s not as simple as you might remember it as a kid. Here’s how to maximize the results of your jump rope workout so you can shred fat and gain muscle.

Step 1: Find Your Rhythm

Without a jump rope start with a slight bend in your knees and begin jumping between your toes and the balls of your feet – about 1 inch (2.5 cm) off the ground repeatedly.

Get in a rhythm where you are consecutively jumping and counting your jumps 1-2-3-4, 1-2-3-4, 1-2-3-4.

Stay relaxed and take a couple minutes to repeat this 1-2-3-4 rhythm until you feel comfortable to move onto step 2.

Step 2: Hand Placement + Arm Extension

Grip the jump rope handles in both hands with your palms facing up.

Wrap your four fingers around the rope and have your thumb free closer to the handle, so you can use it to better control the rope when you start spinning it. *Do NOT grab the bottom of the handle. This is a beginner mistake that makes it much harder to control the rope.

After gripping the handles correctly start to focus on where your arms are positioned.

Bring your elbows to your sides and keep them close to your body as you jump. Almost all of the movement of the rope will be propelled by your wrists. Keep your arms jutting out to either side and continue rotating the rope using your wrists along with the rope’s own momentum.

Step 3: Jumping Rope Fast

Now that you have your rhythm down and you are gripping the rope correctly let’s discuss how to jump rope faster.

The first thing you want to focus on is minimizing movement in your body. You should be bouncing between your toes and the balls of your feet.  Each bounce should only take you about an inch (2.5 cm) off the ground.

The shorter each bounce, the faster you can spin the rope. In addition to barely coming off the ground when you jump, you want to propel the rope faster using mostly your wrists and a little bit of forearm torque.

Limit overall body movement, take short jumps, spin the rope with your wrists and wit practice you are going to start jumping rope super fast!

Step 4: Correcting Your Posture For Jump Rope

Great posture is imperative for great jump rope form.

Try to think about creating alignment from the crown of your head down through your tailbone. This is very similar to the type of posture you might learn in a yoga class.

Keep your head up, pull your shoulder blades down and together, keep your core tight, slightly rotate your pelvis forward to stack your hips and begin jumping.

As long as you keep your entire body stacked liked this and you bounce between the balls of your feet and your toes – you will reduce your risk for injury and begin to master your jump rope form.

Step 5: Correcting Jump Rope Mistakes

First thing you want to do whenever you trip over the rope is learn to side swipe back into your normal jump rope rhythm instead of stepping over the rope (see below.)

This will ensure that you don’t break the intensity of your workout.

Step 6: How To Jump Rope Run In Place

Begin by getting the rhythm down for jump rope in place by running in place without the rope.

Try to spin your imaginary rope one time for every step you take as you alternate between your two feet.

Once you have the rhythm down grab your rope and begin to rotate the rope one time for every step. Coming just an inch or two off the ground alternate back and forth between feet as you spin the rope. Stay between the balls of your feet and the tips of your toes and find your rhythm skipping.

The key is to minimize movement throughout your body and of course the more you practice – the more smooth your form will become.


Step 7: Your First HIIT Jump Rope Workout

The final step to learning to jump rope is combining the jump rope regular bounce and the jump rope in place together into a jump rope high intensity interval training (HIIT) workout.

This style of workout is great for burning fat in just 15 minutes.

You’re now ready for your first jump rope workout!

Here is what today’s workout will look like…

30 seconds – jump rope regular bounce

10 seconds rest

30 seconds – jump rope run in place

10 seconds rest

30 seconds – jump rope regular bounce

10 seconds rest

30 seconds – jump rope run in place

10 seconds rest

30 seconds – jump rope regular bounce

10 seconds rest

30 seconds – jump rope run in placen

10 seconds rest

30 seconds – jump rope regular bounce

10 seconds rest

30 seconds – jump rope run in place

Rest 1 minute between circuits

Repeat circuit 2x (3 rounds total)

We hope you enjoyed this workout from Zen Dude Fitness!

Click here to get access to 4 FREE weeks of jump rope workouts.






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