Home workouts have become very popular lately. Does jumping rope burn fat? so whether you’re looking to work out without leaving home during the winter or enjoy some sunshine in the park in summer, jump ropes are an affordable and convenient option. But does jumping rope burn fat?
The simple answer is yes. Anything you do, including jumping rope, can burn calories and help you lose fat, as well as provide a great cardio workout for your heart health.
But how much fat can you burn jumping rope? Is it as effective as burpees or going for a run? With limited time for working out, you want to ensure that you’re doing the most effective workout to reach your goals.
If your goal is to burn fat and get optimal results from your workout, then keep reading so we can provide all the information you need to decide if jumping rope is the best option for your weight loss goals.
Why Jumping is the Best Weight Loss Workout
Fat loss is one of the primary benefits of jumping rope. For a minimal cost to buy a jump rope and the ability to jump almost anywhere, a jump rope is one of the best options for burning fat.
When you start, you may be slow and a little awkward, but as you progress, you can increase your intensity to increase the amount of fat you are burning. So jumping rope can be for beginners but can also continue to be used as you progress through your fitness journey.
You can take your jump rope anywhere; it’s small and light and requires almost no experience to get started. You probably jumped rope at school, so you understand the basics, and in no time, you’ll be back to jumping. You can do it on your lunch break, do it in your living room while you watch TV, and you can even take it with you when you travel.
What Is The Best Jump Rope Method For Burning Fat?
All studies on styles of workouts show that HIIT workouts burn the most fat in the shortest amount of time. But, what exactly is a HIIT workout?
HIIT Workouts For Burning Fat
Without boring you with complex details, a HIIT workout or “High-Intensity Interval Training” is a method where you switch between periods of high intensity and low-intensity cardio.
For example, you would jump rope as fast as you can for 30 seconds and then slow to a regular pace of jumping rope for 30 seconds. You repeat this five times and can then take a short break and repeat. The amount of time can be dependent, and as you progress, you can even increase the times.
Steady-State Workouts For Burning Fat
The other method you would naturally do is steady-state cardio, which is just jumping rope for however long you can at a steady pace.
This could mean jumping rope at a moderate intensity for 30 minutes. You may need to stop for a minute if you lose your breath or trip on the rope. But in general, you just keep jumping for 30 minutes.
This method does burn fat, but it takes longer and isn’t quite as effective as HIIT training.
Choose The Right Method For You
So as stated, HIIT training will burn the most fat in a shorter amount of time than steady-state cardio. However, the intensity of HIIT training is going to be a lot higher.
What you need to decide is what method you can consistently stick with. If HIIT is too taxing for you to start with, just do steady-state cardio until you can work up to HIIT training.
You can even try a combination of the two, so you start with HIIT and when you become too tired to reach a high-intensity level, just drop back to steady-state to finish your workout.
The least effective method for burning fat is when you give up because you took your training too extreme for your ability and tried to lose fat too quickly.
HIIT Training Is The Most Effective
While we suggest you pick the best method to get yourself started, the ultimate goal should be to move into HIIT training using a jump rope. There are three main reasons for this, which we’ll highlight below.
HIIT Provides More Fat Loss Than Steady-State Cardio
Every recent study shows that high-intensity training for short periods provides more fat loss than low-intensity training.
When you compare HIIT and steady-state cardio next to each other, the results show you can burn more calories doing steady-state training, but the actual fat you lose is higher when you’re performing HIIT training. It’s often up to 9 times more fat loss with HIIT.
So your goal is never to burn calories because you’ll need to replace them so that your body can function efficiently. If you’re burning too many calories and not replacing them, you’ll become exhausted, mentally foggy, and overall less able to work out.
With HIIT, you burn fewer calories and lose more fat, which is really the perfect situation.
High Intensity Training Is The Most Efficient Method For Fat Loss
We touched on it above that HIIT training burns fatter than steady-state cardio. But how does HIIT training by jumping rope compare to going for a run?
It boils down to how you run. Are you comparing HIIT runs with HIIT jump rope, or are you comparing a long steady-state run to HIIT jump rope?
HIIT runs against HIIT jump rope are comparable in fat loss. Jumping rope using HIIT methods will be a better fat loss option than steady-state runs. However, this will depend on how long your workouts are and how efficient you are at each training method.
Picking a good HIIT training program for a jump rope could see your daily workouts be as short as 4 minutes, though you may want to go a little longer if you can to really see fat loss.
High-Intensity Workout Can Be Done Anywhere At Any Time
Consider the main options for working out and doing cardio. For example, you can go for a run, swim, ride a bike somewhere, or you can jump rope.
Most of these are relatively cheap, aside from owning a bike, but require you to go somewhere else or buy expensive equipment for your home. With a jump rope, you could be paying $10 for a basic version that you can pull out and start jumping in your living room. You don’t need to go anywhere or spend a lot of time. Just grab your jump rope and jump for 4-20 minutes, and then you’re done.
So no matter where you are or when you have a free 20 minutes, you can jump rope and get your workout in for the day. So it’s a highly effective and fast option for you to choose.
Why Is Jumping Rope The Best Option For Fat Loss?
We know that HIIT training is going to be the best method to lose fat quickly. We’ve also hinted that jumping rope is the best option for HIIT training, but let’s delve into jumping rope a little deeper.
For an effective HIIT training session, you need to switch between high-intensity and low-intensity quickly. If you’ve got 30 seconds to perform each action, then you don’t want to be wasting time or readjusting anything.
With a jump rope, your intensity is set by how quickly you’re spinning the jump rope, and it’s as simple as slowing down how fast you’re turning, which should be instant. So transitions are instant, and you’re spending your time and energy on the workout and not playing around or readjusting anything.
The other great thing about jumping rope is the variety of ways you can jump. You may think that you just stand there, jump, and spin the rope. But you’ll find a huge variety of different jumping methods and styles that you can incorporate into your workouts so that you’re not getting bored or your body doesn’t get used to what you’re doing.
If you’re doing hill sprints or swimming back and forth in a pool, there’s only so much you can do before you get bored and want to move on to something else.
If you’re ready to get started, then go to your local sports store or jump on Amazon and order a jump rope that could arrive today or at the latest tomorrow. You don’t need anything special to start with, just a basic jump rope that’s cheap and does the job.
So what’s a good beginner HIIT jump rope program for you? First off, download an interval timer on your phone so that you can make it beep at you every 30 seconds.
You’ll want to run through this series of jumps five times and increase your intensity with each round that you do.
Standard jump for 30 seconds
Jump on your right foot for 30 seconds
Jump on your left foot for 30 seconds
Rest for 30 seconds.
This workout is a simple and effective way to get started. However, you can mix it up to see what works best for you. Check online for new and interesting HIIT workouts you can try.