A Jump Rope Workout That Burns Belly Fat

Doh! Jumping rope is a great exercise that burns lots of calories and has the potential to help in losing fat…but burning belly fat. Genetics determine which fat gets burned and from what part of your body. By all means, get to jumping rope, but I wouldn't expect to get six pack abs any sooner than if you did some other form of high intensity aerobic exercise.

http://thefitclub.blogspot.com

Scott,

Yeah, I realize that you can't target where you burn the fat…it is just more of a catchy title…I get tired of using "lose fat" "burn fat", etc. Nice site by the way.

Rusty

Love the site. Yeah I am a trainer to and I have a few of my clients using the jumprope for their cardio…Keep up the great postings….
Work Hard,
Ahmad Baari, C.P.T.
Miami Personal Trainer

Ahmad,

Thanks buddy…I'll do my best to keep the info fresh daily or at least every other day.

Cheers,

Rusty

First of all, I think this site is great! I have been trying out your recommendations and I am getting tighter and leaner!

Question: I really don't like lifting weights =( If I stick to interval cardio training (jumping rope, sprints, etc.) and watch what I eat, can I achieve a really "toned" look? I find when I lift weights I tend to gain muscle, but don't lose much fat, which doesn't look too attractive!

Keep up the great advise! And by the way, it may seem "strange", but I actually like the whole "James Bond" tightly short thing you have going on in the picture!!

Jennifer,

Yeah…girls seem to give me a thumbs up on my tiny "James Bond" swimsuit…but guys thing I'm a freakshow if I wear that to the beach in the U.S…LOL!

I bought it at the Diesel store in Playa Del Carmen…right near Cancun, Mexico. I wear it sometimes when I go to the coast to go "skimboarding" (if you don't know what skimboarding is, I will write a post about it)…I live in Seattle and for the most part people up here wear those Abercrombie style knee length board shorts.

For women especially…I think sticking to intervals, cardio, jumping rope is the way to go! The more I workout, the more I realize that great tone is really just a result of low body fat.

Yeah…try to focus 90% of your workout on just building up a sweat with intense interval training alternated with steady cardio…you will get toned all over. I haven't done a single leg lift in 4 years and my thighs are extremely toned now! I guarantee that you will get a better butt from this strategy…lunges are just going to build muscle under the fat and your jeans are going to get tighter!

Hope that helps…and thanks for the compliment!

Rusty

Hey there
Great site
Just a question for you. I am in pretty good shape around most of my body, however there is a certain band of fat that is difficult to loose. This is my hips and lower abs. Im pretty sure this is genetic. I watch what i eat, and have just started jumping rope. I am doing around 20mins per day of pretty vigerous jumping. Will this help me burn that pesky fat around my lower abs and hips? I do a little bit of fat on other parts of my body, but hardley any at all.
I was just wondering whether jumping rope will be the answer that i have been looking for to get that killer body for summer
Hope to hear from you!
cheers
Dan Bakers

Dan,

Yep…everybody has that spot on their body where the fat is the last to go. Jumping rope is awesome for sure…but it wouldn't hurt to maybe throw in the low intensity stuff right after.

I like to get my heart rate pumping and work up a sweat with the high intensity interval cardio like I posted above, but then I'll hit a treadmill for 10-20 minutes to keep the heart rate up with minimal effort. You don't have to walk fast at all, to keep the heart rate high…so you are basically getting a bit of extra fat burning without that much more effort.

I would recommend to just keep jumping rope and increasing your proficiency there…until you reach a fat burning sticking point…then at that time throw in the low intensity stuff to kill off that last little bit of fat.

Rusty

PS: I am about to post an article about fat burning sticking points…so it was ironic that you asked me this question right at this time.

fantastic article. I love reading your posts, pelase come up with more

Adrianne,

Thanks a bunch. I try to post 4-5 times per week…I enjoy comments as well.

Thanks,

Rusty

Hey Rusty! i think i have a crush on you! just by your personable responses and your seemingly intelligent advice.. i love it! and this site

Okay just alittle humor. Ive continued to do your HIIT cardio routine for about 2.5 weeks now and have actually noticed results! Strangely enough Ive cut down on my cardio to an avg of 3x/week but have gotten better doing this than my reg. cardio routine 8 days a week and staying on for what seems like forever. Q: How long will it take for my body to adjust and for the HIIT to become less effective? What is the next step after that?

Secondly, I jumped rope for the first time for fitness yesterday… it was tough! and i was sweating and all out of breath by 10min.. and today my calves are on fire! and my abs are sore too but that could be due to the 6m Ab Ripper I did too..
Q: I have some "hot" calves already -) I'm a girl and Im not looking for anything that will make my calves appear any more muscular/toned/ bigger. In fact, I wouldn't mind a more "dainter" slender leg. I like the idea of jumping rope to get my heart rate up and burn belly fat but do I continue to do so?

Ok, and lastly I am DYING to get a firmer/shaplier/perkier bottom. This is actually my new #1 fitness goal. You mentioned in an earlier response that for females a interval/steady cardio should do it? For some reason, i just don't think so! well not in my case.. i find that excessive cardio for me actually makes me lose shape back there than helps it! Lunges and squats? I have enough leg and thigh muscles and don't want that tighter jean look.. so what else are my options?

Thanks so much for this great site!

Tam,

You still think I'm okay, even after doing the jump rope routine? Jumping rope is rough! I'm proud of you for making it 10 minutes. It felt like 30 minutes, didn't it?

So let's try to answer some questions…

It will take your body a while to adapt to the HIIT routine you are doing. Once that happens, then just increase or decrease the length of the interval or rest time. I did 30 seconds of sprinting follwed by 60 seconds of rest for a while, then 30 and 30, then 60 and 60, then 60 and 30…you get the picture.

So let's talk about your butt! There is a bit of a catch 22 here, because some of the exercises that firm up the butt…won't keep your legs slender and "dainty" (never used that word on my blog before). That is why I tell women to focus on intense cardio, because that will have a great overall slimming effect for the lower body.

If you do want a perkier butt, then lunges do help. Here are some tips to insure that you are targetting the butt when you do lunges:

1) If possible, try to find one of those step aerobic platforms…you know the platforms that are 8-10 inches off the ground.

2) With a dumbell in each hand or light barbell across the shoulders, step un onto the platform.

3) Make sure you are stepping forward far enough. The short lunges don't work your glute and hams well, they work your quads.

4) Push off the platform with your heel and back to standing position.

Note: The two most important steps in making this a butt exercise is to lunge prettty far forward and push back into standing position with your heel. The lunges where people take a small lunge forward are more for your quads.

Hope that helps Tam!

Rusty

Hi,

Im just wondering if jumping rope with tone up your pecs and arms. I've been weightlifting for a while now, but as big as im getting (my chest for example), it doesnt seem defined. I want a toned body now so just started jumping rope (along with my regular workouts). How much will this help??

Hi,
i want to jump rope to be healthier (and of course lose some fat)…
the only thing i absolutely dont want is to have bulky legs because of jumping rope. do you suggest that i should continue jumping rope or what other excercise should i do? Thanks!!

Dana,

Yeah…continue to jump rope, that is fine. What you want to do is avoid exercises that cause a "burn" in your legs…exercise bikes are the main type of cardio that causes this. A burn will pump you legs up a bit which causes muscle growth in your legs.

Jumping rope and running outside or on a treadmill are all great choices.

Rusty

Thanks for your help. today i tried jumping rope and now my legs are killing me (especially my calf muscles). does that mean that they will grow?? sorry to keep bugging you!

Dana,

Jumping rope won't build your legs. No need to worry at all. I have never heard of anyone adding mass from jumping rope. You will be sore the first few times due to the explosiveness of the movement. Jumping rope is great for toning your legs without adding mass and it is one of the best exercises for people in sports that require verticle leap like volleyball and basketball.

You aren't bugging me at all…I enjoy answering questions!

Rusty

Hey Rusty,
First of all i THANK u for that article. but there's something i didn't get.
my problem zone is my stomach.
does the rope jumping help there or not?
thanks again!

Lauren,

Actually jumping rope will burn fat like other intense cardio. The benefit you get with jumping is that it does tighten up the muscles of the core quite a bit. This is due to the fact that you are transferring force from your legs to your upper body. You core has to stabilize the body to a certain extent so this is a nice side benefit. Your abdominal region will be nice and tight once you do finally burn the fat.

You can't spot reduce and only focus on burning stomach fat. Focus on overall fat loss and you will eventually lose it from your stomach as well. It may be the last to go, so you may just have to lose more weight.

Rusty

Hi,
i was talking to my friend telling her how im going to start jumping rope and all. she told me not to because it will stunt my growth…im sixteen is that true?? it doesnt really make sense to me but i m desperate for even an extra inch in my height. Thanks!
Dana

I'm going to start trying this now, thanks Rusty ;D

ill try to keep you informed on how its going just to let you know

if it works

Dana,

You will not stunt your growth at all by jumping rope. Not a concern at all.

Edgar,

You will like this workout. It is tough. In fact the first time I jumped rope for 10 minutes it felt like 45. It works really well.

Rusty

Holy cow, 15 minutes 30 seconds fast ; 30 seconds rest

WOW IM IN PAIN LOL

Sweating up a storm

Thanks again ;D

Edgar,

You will be sweating 2 hours from now!

It works well!

Rusty

Bought a rope 2 days ago, I'm going to give that a shot. If I'm doing the rope thing is it too much cardio to do the HIIT on the treadmill on the same day?

Jace,

I wouldn't recommend doing it on the same day for a long period of time. My theory is this…your body can handle an excessive amount of stress for 3-4 weeks without too many negative effects. If you want to really kick start your weight loss, then do both on the same day for 21 days max…at that point, you will want to back off and do on alternate days.

Hope that helps,

Rusty

This makes me consider boxing.

Hi Rusty,
Thanks for the great article! I have started jumping rope, it's pretty intense. I usually just jump with socks in the basement. Now, i realize that i should wear shoes because i have had shin splints for the past 5 days. What kind of shoes do you recommend b/c i am in the basement which i think is built on concrete. Are Nike Shox ok?? I got a fitness pad to put on the carpet so i have a little more cushion as well. Also, should i continue jumping with my shin splints…and what is the best way for them to heal and prevent future recurrences? Thanks so much!
Stephanie

Stephanie,

Nike Shox should be fine…also, it will take you a while to get in shape to jump rope. Do it and then wait until you feel better before you jumping again. It may take you 3-4 days in between, but eventually you will be able to jump every day if that is what you want.

For shin splints…they are hard to avoid, but riding on a stationary bike can make them feel better. Over time once you adapt to jumping rope, you won't experience this feeling.

Rusty

Hello,

I heard of many benefits about rope skipping, however there is this one question that i would like to know..Does rope skipping caused your skin to "sag"? Reason for asking this is because i saw this forum , with people saying that rope skipping may not be people with fats over their body as one skips, the skin is vibrating or something like that.. because u are jumping up & down, eventually, the skin will "sag" and the fats beneath it will "sink".. Hmm, just trying to clear up this point as i really wish to achieve the "toned" look that everyone is yearning for.. Haha… im quite tall too.. standing @ 167cm.. I used to run, so now my calves toned and round.. don't seem to like it…haha.. however, im really interested in rope skipping, therefore, hope i can get some advices from you . Thanks a lot! ^-^

hey im wondering if jumping rope will give me 6 pack abs????? i wana get fit for my cricket team and tone up so i can look good and feel good about my self so im not scared when a girl asks me to take of my shirt lol im 17 years old i got 14percent body fat i can c my upper abs bt i want those v lines if you know wat i mean and how long will it take? thanks

Elliot,

Jumping rope will help you burn body fat, which in turn will reveal that V muscle and six pack abs. Make sure you also run and do various other types of cardio. This will make your body look great! If you are at 14% body fat, you could realistically lose 1% body fat per week. So it would take 6-8 weeks of hard cardio and clean diet to get nice abs.

Rusty

Thanks ill be auiming to lose 1percenteach week im going to do 45min jump rope on mon tues cricket training weds cricket training thurs cricket training but in those mornings ill be doing some sprints for 30mins (100yards)and on friday ill be doing 45min jump rope because yesterday i did an hour of jump roping and it was jhard lol! but i could feel the burn around my v lines

and how much is 1% body fat in pounds or kilograms? please

Elliot,

Just divide your weight by 100. If you are 150 pounds, that would be 1.5 pounds per week of fat (you may lose more weight overall, but this is the amount of fat you would typically lose). Your workout looks great, you should get the desired effect for sure. Note, you could lose fat at a qhuicker rate at first and then slower once you get close to your target rate.

Rusty

That guy in the jump rope video should have selected something from VisionQuest … I mean c'mon is there a better jump roping/wrestling movie out there … Long Live the Bablers!

Alan,

Thousands of people will read this comment over the life of my blog, yet I will be the only person who understands what this means. That is hilarious.

How in the world do you jump rope to this…LOL?

Rusty

Will jump roping help my arms be less flabby? because that is one of my main focuses.

Karen,

The biggest thing to tighten your arms is to drop body fat. Jumping rope will certainly help you do that. I know it sounds crazy, but focus on diet and cardio and your overall body will become much less flabby, including your arms. Do some resistance training as well, like dumbbell presses and pulldowns, etc. If you workout at home, some chair dips, pushups, dumbbell curls, and overhead presses will help a bit. Just remember that the flab is body fat…you just need to lose that.

Rusty

Rusty,

I just had a baby in Nov 2007, and I would like to loose the fatty flab on my stomach and gain flat abs; My chest has gotten a little bit out of hand, therefore I would like to turn that fat into muscle and achieve a firm lift. I've gained a roundnesss to the buttocks area which I would LOVE to keep and my thighs just needs toning. I would LOVE to have bigger legs… I know jumping rope will help me, but explain the benefits of it and what should I do to achieve my goals in each area that I've mentioned.

Thank you!

Seven,

A good way to burn fat and build your legs a bit at the same time is to do cardio on an exercise bike. Aim for a bit of a burn in your legs it will do the trick for sure. Jumping rope will do a lot of great things for your body. It isn't as good for building up the legs, but it is incredible for toning your calf muscles.

An alternative is to do jumping rope for one minute followed by medium to high rep lunges…then another minute of jumping rope. Do this for 15-20 minutes total and fat will fall off your body. Seriously…this will be tough and you will get a great metabolic response…you will burn calories long after the workout is done.

Hope this helps!

Rusty

and one more thing if i do 45min for 4 times na week and two days lifting weights should i get abs in no time???

and will that help of getting flat chest/

Elliot,

Your chest will pop out a bit when you are at a lower body fat percentage. Honestly, you don't need much mass at all to have an impressive chest with a line down the middle (the Abercrombie look). Drop that fat and the abs will do the same thing. You just gave me a great idea for a post.

Cheers,

Rusty

allgd so roughly how long will it take to see results?? and when i sit down all the fat comes lol and looks like im overweight ??? and if i do those exercises what i said above would i have a great bodi before i go to london at the end of this year ??? and do you have any other exercises i can do??

Elliot,

Make sure you don't go near any form of calorie at all 4 hours before working out…and even make that meal 4 hours before working out low calorie…seriously, this is the key to insuring that your body will burn body fat like crazy when you workout.

You hit this hard and you will look amazing for your London trip. You are smart in giving yourself so much time. I love it when people don't procrastinate. You have to get below 8% body fat to look good sitting down. I know exactly what you mean by looking fat when sitting down with your shirt off.

Kick butt!

Rusty

lol thanx ill give u a notice ina couple months time to tell u how im going

Will jump roping help to reduce cheek and facial fat? for some reason I tend to have a propensity to store fat on my face, meanwhile having a fairly slim body. I would like to get rid of the extra puffiness in my cheeks. Also, how long until I should see results in the reduction of facial fat with myself on a 20 minute a day jump-rope schedule? Thanks!

Ryan,

An HGH increase should do the trick to help you burn off stubborn body fat. Jumping rope increases HGH so it is possible that this could help. Are you a younger guy, because sometimes the face leans out when you get into your mid 20's.

Rusty

Thanks for the quick reply! I am 19 BTW.

Ryan,

I guarantee that if you keep your body fat low, your face will "lean out" over the next 5-10 years. It is one of the nice things about growing older as a man. George Clooney is a prime example of this…he had rounded facial features and his jaw looks more square and his face is more angular now that he is older.

Something to look forward to,

Rusty

ow do i tone up my lower abs? im starting to see my 4 pack coming out just need to take a few more weeks and it might be better.but how do i get thsoe v lines i want to buld muscle round my v line areaa cause thats what im aiming for.and hwo long will that take? and Thanks

and im 17 by the way.

Elliot,

You need to get below 10% body fat to see a full 6 pack instead of a 4 pack. The "v" happens at around this same bodyweight, but may not show up until you have at least 1-2 years of solid training under your belt.

Rusty

One day last week I jumped rope for about 30 minutes straight and my shins and calves since then have been hurting–only when I jump though. I've limited myself to 20 minutes now and even took a day off here and there, but my shins and calves continue beginning to hurt almost immediately after starting a jump rope session. What should I do, I hate to take time off? Is it normal for the shins to hurt in addition to the calves? Before I did the 30 minute session I've been jumping rope for a few weeks, so I thought my muscles in my legs would already be able to withstand that intensity, but it seems like my muscles haven't really hardened yet.

Ryan,

I'm glad you brought that up. I was limping for a week after my first jump rope session. I then experienced the same pain that you are describing while jumping, but that went away after 3 weeks. Once the pain went away, I immediately felt more athletic. Seriously…after a month of doing this, every physical activity felt easier. Jumping rope exposes any weak points in your body. Now I know why boxers do this. Stick with it and you will really enjoy the results.

Rusty

hey I'm starting to see some results my lower stomach is getting skinnier so now how do i get my lower abs to get stronger ? should i keep jump roping and will that show my lower abdominals

Elliot,

Have you been doing planks? Do those after you jump rope…keep your diet clean…you will have great abs soon.

Rusty

yea i do heaps of planks lol.and i do like 200 push ups like elevated push ups etc at night time i do jump rope in the morning to get my heart rate going fo the day and do a jog for about 45min .

so if i do that 5 times a week plus running two times a week.how long will it take? 2 to 3 months?

and how can i get abs like this? lol http://www.youtube.com/watch?v=_dzby0pu5zI

Elliot,

Once you see "4 pack abs" you are about 2-3 months away from really good six pack abs. It will be no problem to get abs like that guy in the video. Just get that body fat down and hit planks hard over the next 2-3 months.

You will get there!

Rusty

im down to 77kg or as 171pounds now and i was 81kg a few months ago do i need to get around 160pounds to start seeing my lower abs?

im 6'1" 18 years old and 174-180 lbs…i say this about my body weight cus depending on which scale im on, it tells me diff things. i dont have my own scale at home so i use my friends and the one in my gym. i believe that im 174, cus when i weighed myself at school for this health test thing the school made all the students do, i was 174. im guessing my friend's scale is like 5-6 pounds off?

any ways, i was originally 196 lbs and drastically lost it all to 174 lbs in 2.5 weeks. i ate small 6 meals and drank lots of water (propel most of the time) and do not eat anything after 5 pm.

my workouts consist of stretching and doing side crunches in the beginning of all my workout routines.
i do weights on odd days and run 2.5 miles or 20 mins after weights.
and on even days, i concentrate on my belly and run 2.5 or 20 mins.

after a while, my body just stopped losing weight and im still 174, still doing the same thing everyday. im not gonna lie, i dont kno if its the motivation or whatever, but since im not seeing anymore results, i tend to skip workout and stuff (not often but sometimes, i think its also because i have a part time job now…).

my friend who is a body builder told me about HIIT and i decided to look it up online and came to this site. i've been doing it for a while now (like 3 weeks), but i still see no results so im starting to skip out on the workouts again.

i got exactly 1 month to lose about 15 lbs. i just want my belly fat to go away. my chest is nicely defined and so are my arms. im currently 34 inches around the fattest part in my waist (stomach; i lost 2 inches off my waist).
PLEASE HELP!!!

p.s. you might say that the 22lbs i lost in 2.5 weeks may be water weight, but it was pure fat. my friends who see me on daily basis told me that i had significantly lost weight and were really concerned for me.

Jimmy,

I have one tip that should make all the difference in the world for you. Don't eat a single calorie 4 hours before working out. If you need to double up on your meal after working out that is fine…just go into your workouts in a fasted state. This is going to increase your body's natural release of HGH and will burn off all that stubborn body fat.

Also…eat low carb that last meal before that 4 hour fasting period before your workout. I know it sounds like a simple fix, but it should make a big difference for you.

Have a great one!

Rusty

Rusty:

Seconded (thirded?)– VisionQuest is the finest jump roping movie of all time… perhaps a more representative skipping song:

http://youtube.com/watch?v=xp9852hq0W0 Oh. Yeah.

Been skipping for many a year. No finer gym-less workout to be found IMO.

Thanks for the great site — and yummy pics.

Angus,

Brings back "Early MTV" memories. Many of these readers are too young to have been there when MTV launched. I remember when all it played was videos! We would actually watch videos for hours.

Good link!

Rusty

Can I jump rump with ankle weights on?

Is it okay to jump rope on carpet as opposed to hardwood floors?

I have a question. When jumping rope, does your body fat continue to shrink after working out periodically for a few months or does it just plateau eventually? In other words, would it be anymore noticeable in terms of fat loss when working out the same amount of times at 1 year from the starting day as opposed to just like 3 months from? thanks!

Ty,

You can jump with ankle weights on for sure. As far as carpet goes…as long as you can maintain a high speed, I don't see why not!

Ryan,

You can do the same workout and still make progress, but you have to push the intensity a bit. Read this post and this is explained better:

"Performance Based" Cardio to Blast Through Fat Loss Sticking Points

Have a great one,

Rusty

Thanks for all your hope. I am just wondering why all of my jump ropes break on me after a month or so of use. I am even using the sturdy speed rope ones from Valeo, and they too break on me at the point of the ball bearing. I don't get why, is it because I'm jumping too fast or something. I hate having to keep buying ropes because they break on me…even the high quality ones. Am I doing something wrong here? thanks!

i have a question. Ive always been athletic during highscool, afterwards i stopped becuse I worked and went to school for 5yrs after highschool i was always 120lbs. I started working at a sit down job for a year now and ive gained 10lbs, mostly it looks like i gain a beer belly and love handles. is there specific workouts that can help reduce that hanging belly or the love handles? thnx

Ryan,

I haven't heard of that before. Try the nike brand ones. I have one that I used for years and it still hasn't snapped.

Adriana,

Here is my prescription. Cardio on an empty sotmach. Don't eat any type of calorie 4 hours before working out. You can have a cup of black coffee 30 minutes before working out or Green Tea. Do 10-15 minutes of really tough cardio, followed by 20-30 minutes of steady moderate cardio. This has been the winning combo that will target stubborn body fat.

Rusty

Im 68 kg and i rollerblade everyday for an hr,may be more.and bike for 15 min as well.i want to start jumping the rope because i need to tone my muscles especially my arms,legs and abs.how often do you think i should jump the rope?can i do the three of them in one day?rollerblading,biking and rope?isn't it to much?thanks alot and great site.I love it.

Mariana,

If you are doing that much activity, you may just want to jump rope 3 times per week. You can do them in the same day. What you are going to notice is that your calves will be really sore the first few times you jump rope. In the long run it will probably make it easier for you to rollerblade, but it will be tough at first.

Rusty

hey im 160 pounds now.i seee a 4 pack foring but how do i tone my lower abs were the 6 and 8 is iv lost 8 kiilograms now im 73kg how much of more weight should i lose/ koz i heard if you jump up and down if you still see fat you have to lose mroe is that true even if you got a little bit of fat? just curious i am stil a bit fat but not as fat as 3 months ago. soo yea wat else kan i do iv also joined a gym

ohhh and is stationary bike good for my lower abs?

Hey, I was just wondering which work-out plan is better for overall fat reduction. I recently heard from somewhere that the first 30 minutes of a work out is essentially a warm-up and that everything after that is fat loss…so this prompted me to ask you this: which work-out plan is better; 6 days a week, 30 minutes of jump roping OR 3-4 days a week but 60 minutes of jump roping (maybe with other HIIT thrown in that time as well)? I've been doing the 6 days a week at 30 minutes each and have noticed that during the first couple of months I've shed some fat, but now I'm noticing a plateau so… I'm wondering if by working out for longer durations in less days if that would yield better results? Again, thanks a bunch! Your awfully helpful and I really appreciate your advice.

One other thing, I heard that eating slow-digesting protein right before bed, like peanuts or cottage cheese would keep your metabolism firing during the night and burn more calories/fat…is this true?

thanks!

Elliot,

If you still only see a 4-pack then you probably have a about 10 pounds to lose to get really defined. The stationary bike is a great way to burn fat…some will come from your lower abs…I still think the treadmill is better.

Ryan,

I think it is best to not eat much right before bed. I don't like to eat anything if possible, but if I'm hungry I will have a tiny bit of protein like you described.

As far as cardio goes. The best approach is to do intense cardio for 10-15 minutes, followed by moderate steady cardio for 20-30 more minutes. This is a really good way to burn off stubborn body fat. The more intense the first part is, the better effect the steady cardio will have. Do this 5 days a week and you will get results again.

Have a great one,

Rusty

Hey,
I just got to know this site and bought myself a jumping rope. I actually wanna tone my sides (hips) and lose fat in the front stomach. I decided to do 15 min of rope for the first week, 30 the other, then 45 and finally an hour. I am giving myself a month….is it sufficient? If not, can you tell me how long will it take? I really want the toned look. Thanks.

Hey, i received a email from you and by mistake i deleted it in a way that i dont even have it in my deleted messages…i dont know what it contained…is it the answer to my question? please reply back thanks.

and once i lose at least another ten pounds what should i do to make them mostly visible for a six and a 8 pack ? my mate got it hes about 140 pounds is that what i should get to as well??? and then start to do crunches and all of that etcc???? now i am 158 pounds

Hey there, read your entire article and all the comments and am planning on getting a jump rope and looking forward to trying this workout! I am 19 years old, 220lbs and around 6' tall. My question is that most of my body fat is in my upper torso (love handles, belly, upper chest) I was wondering if jump roping would affect my upper chest as well as my belly? I have some 'man-boobs' persay I would like to get rid of at the same time. Do you have any recommendations as far as that goes? Thanks.

Elliot,

It is hard to say what weight you will need to reach. Once you see that 6-8 pack, drink a lot of water and do cardio that really makes you sweat the night before going to the beach. Continue to eat water after doing the cardio as well. You are trying to flush out a lot of sodium that is trapped under your skin…read this post:

Water Retention, the Enemy of Muscle Tone

Carey,

Jumping rope is exactly what you need. Your body will adapt by tightening everything up, including the man boobs. Obviously a lot of that has to do with your body fat level, but jumping rope makes your body adapt a bit by tightening up more than other forms of cardio. Warning…your calves might get smoked the first few times! Another warning…5 minutes will feel like 1/2 an hour when you are first getting used to this.

Rusty

Rusty,

Thanks a lot for the reply! Took a small shot at the jump rope today, didn't last long. You were right, my calves did burn whilst jumping and I am glad you clarified that it might happen, otherwise I would have thought I was doin something wrong. I figure it will only get easier over time, thanks again for the tips, Ill be sure to be back if I have more questions.

Hey there again, I apologize for the double post but had a question after I submitted, I live in a small town, about a couple hours from any major city, but after searching all over the town I found a place that had a speed jump rope, the only problem was it was the last one on the shelf, and it wasn't adjustable. According to your recommendations it supposed to be 6 inches from your collar bone…well this one is about half an inch from it. How important is the length of the rope, and why? If it is really important then Ill try to make a trip into the city sometime this week to see if I can find an adjustable one. Thanks again for your time and help! Cheers.

Why aren't you answering my question? :s

Carey,

An adjustable one is the way to go. If it is too, it will hit the ground too much and this slows the rope down. Hold out for an adjustable one if possible.

Tia,

Sorry I missed your questions. Some days I have 50-60 and I occasionally miss one. I don't think you should build up to jumping rope for an hour. That is a LONG time. Aim for 30 minutes and then 30 minutes of jogging or an exercise bike or something. If you don't have much weight to lose you will look great in a month.

The e-mail that you received was an automatic e-mail that my blog sends out for first time commenters. It tells people that their comments won't showup immediately and to "subscribe" for free to my site by entering their name and e-mail in the upper right hand corner of the site.

Have a great one!

Rusty

Hey,
Oh ok..sorry. I didnt mean it in a wrong way. I totally understand! Will jumping the rope for 30 minutes help me lose inches in what we call "love handles" in a month? Thanks

hey im about 70 kilograms now should i start doing sit ups and all that now? to start building my abs? and still do rope jump as well?? and just tell me anything that i need to do to get abs in about 3 or 4 months Thanks

Just want to say man, I love this HIIT stuff. No longer am I bored with jump roping or even dreading a work out. Time flies when going extremely intense for the 60 seconds or so and then resting for the next 30. Seriously, It feels like I'm only working out for 10 minutes now when it is really 30! Awesome. Only thing I worry about now is snapping my jump rope going this intense, I just hope this new one I bought lasts a while. Thanks, I also think you should re-post this blog post on the front page again of your site, more people need to see this gold!

elliot,

Here are some six pack ab posts from my blog. You will find valuable information on these pages. I don't recommend sit-ups or crunches by the way:

http://fitnessblackbook.com/?s=six+pack+abs

Ryan,

You are an animal! Yeah…snapping the rope is a pain. Maybe go online and see if there is a high end rope that won't break. HIIT does make the time fly. The rest time feel like 5 seconds!

Rusty

you missed out my question…heheh..

Helloo,

I've been rope jumping for a while now, but without routine whatsoever. My question is, should I get a regular routine and would it hurt to train every single day?

My goal is a serious flat belly (which I'm not far from having) and lose the fat on my iner thighs… How long do you think it would take me with a bodyfat percentage of 19.57?

Thanks in advance and your site is really helpful:-)

LC

LC,

It is tough because there are a lot of variables here. Make sure you go over to categories and click "Dieting for Fat Loss". Getting your diet right and doing this jump rope routine 4 times per week will insure that you reach your goal.

Rusty

This is the best fitness site I've seen yet. I make it known to everyone I meet and hope you keep up the good work. The information you provide is tops. I'll share this with all the local high school coaches.

charles,

Thanks a bunch! Word-of-mouth recommendations are always appreciated. I think it would be a blast to coach high school athletics. I probably learned just as much about life through sports than I did in the classes. Coaches have a HUGE impact on kids!

Rusty

hey iv gained a 1 kilogram in the past 2 weeks but iv ben doing weight lifting i dont feel fater but iv got more muscle i was wondeirng if thats a kilogram of muscle that iv put on>??? and willl that help me burn more calories??? im currently doing 45 min stationary bike and 15minutes weights and 25minute run latere in the afternoon andmy body is use to it now will i be abel to get abs in the next three months now?? i am now 72.5 kilograms.

I want to tone without losing weight. Is that possible?
thanks,
Michelle

elliot,

You should be able to reach your goal if you work hard. Some pointers.

1) Do your lifting first
2) For stationary bike do 10-15 minutes of intervals
3) Rest 5 minutes (your body will release fatty acids into the blood stream as long as your intervals were tough enough)
4) Do a medium to low intensity on the treadmill for another 30 minutes (low intensity cardio will use these fatty acids for fuel…so they won't go back to being stored as body fat).

Note: Don't eat a single calorie 4 hours before doing this routine. Also…i'm not sure you will want to run in the afternoon every day after doing this…maybe just do that 2-3 times per week max. Also…you may want to lift for 30 mintues instead of 15.

Michelle,

To tone without losing weight, get stronger without losing or gaining weight.

Rusty

Hi im 14 and i was wondering if jumping rope could help me get six-pack abs? Iv tarted to jog about 4 times a week for half hour to an hour but i do rest when i jog and walk for some cause in the middle i run at top speed,and if it would help do you know how long it would take to get a six-pack doing both of these and i know you dont have to but could you PLEASE post a good diet(i just cant do one,i am slim though i just eat unhealthy) and a good workout routine please hope you thanks man! Oh and my email address might not workso could you post it here sorry man

oh and i weigh 70kg or 72

aiight im 70.6kilograms now lol im halfwae through i fink im just wondering if i can i see a 5 pack coming through in the mirror how can i start building the six pack so everyone can see.. im currently lifting weights for half hour and 40minutes on the bike then i walk home for a cool down.what do i have to do now to start poping the abs out or however they say it so i kan shhoww that othher people can see my six pack like the guys of stomp the yard. thanks

Luke,

Getting your body fat low enough is what is going to allow you to see your abs. Jumping rope can help a lot, but diet plays a huge role. There are too many variables to outline an exact diet, but you can create the ideal diet plan following the principles on these posts.

http://fitnessblackbook.com/category/dieting_for_fat_loss/

Elliot,

Read these posts and it will be more than enough info to get you going. The main thing to remember is that you will see incredible six pack abs when you get really lean…this is key. Also…read about an exercise called "planks". Most of the articles here speak about both:

http://fitnessblackbook.com/category/six-pack-abs/

Have a great one!

Rusty

Thanks for the advic man! iv read the one on letting yourself be hungry sometimes and thats cool but do you know what exercises are the best for getting six-pack abs fast? Also i live in ireland so i cant use the machines in the gym im too young and my mother moved to the countryside a few years ago and we live in a spot where no kids are and my friends live a good bit away so i cant see them so im kinda stuck in the house all day any advice man? I am slim thoughand have a trampoline outside do you think if i went on that for a good while it would burn a lot of calories and how many calories? sorry for writing and asking all of this but i appreciate the advice alot! Thanks!

i play basketball n i wanna increas my calf strength to increas my vertical jump will this help? and wud it help if i wore ankle weights?

Timi,

I actually think wearing a weighted vest while jumping rope will help more. Rudy Gay has a 40" vertical leap and here is his workout:

Now talking about a 40+ vertical, how can you increase your vertical jump?

"Everybody knows about calf raises, lunges and the jump rope.

But how about simple squat jumps?

It's actually one of most effective exercises to improve your vertical jump! But you have to do them right:

1) Normal squat position.

2) Go down so that your thighs are parallel to the ground.

3) Explode into the air as high as possible.

4) When you land, go down quickly into the parallel squat position. Hold this position for one second and repeat for the required number of repetitions.

You can also vary this exercise: try to jump back in the air as soon as you land (8 reps.)"

Hope that helps!

Rusty

Yo u didnt answer my question!!!!!!

Luke,

Sorry buddy I must have missed it. The trampoline will burn a little bit of calories. I would recommend running and pushups and pullups and things like that. It is hard to estimate how many calories jumping on the trampoline would burn.

Rusty

Ok man and its cool thanks for the info!

thanks a lot ill try those

I've made a decision to lose 10 lbs and tighten up my abs, thighs, butt, breasts, and hips to get my hourglass shape back over the next 60-90 days. My plan is to continue eating a healthy diet and use the following to lose the weight and firm up: Turbo Jam; jump roping; Jazzercise; and hula hooping. Am I headed in the right direction?

Also, how many times per week should I jump rope to get to my goal?

Finally, it's hard for me to not eat for 4 hours when I'm trying to do it. What types of no-calorie foods can I eat to help take the edge off until I get to a place where I can workout on a totally empty stomach?

hi,

is it ok to jump rope barefooted?

thanks!

I have noticed a GREAT change in my body since I have started jump roping. I have developed great calves and my forearms are toned! I am up to jumping for 4min (great for me) I am working on going longer. My favorite is crossing my legs in between jumps I get a great burn in the calves! Keep up the great work Everyone out there!

i want too know whether skipping ropes have negative effects on your body like does it damage your body? and how many times should i do the 15 minute jump rope routine.im sixteen btw. how many times a week should i do the routine.

Your site is great!
I m new to skipping ropes. I have 2 young kids that cant leave them from home to go park exercise.. Think that skipping is a great exercise for me while staying at home to burn off the fat!

May I know how long do i need to see result if I skip about 10 min for 5 days in the morning?
Thanks

Hi Rusty,

I like the feedback you're giving to us readers/commenters. I read one of you response in regards to lunges not really slimming your thighs. Do you recommend just not doing any real type of lunges or squats to slim your thighs? This is my only problem area. I actually started jump roping again over the weekend and worked up a good sweat. I do 5 minute intervals sometimes 6 minutes.

Appreciate any feedback.

Thanks!

hey, i was wondering what exactly are "planks" and what do they do? i think you mentioned them earlier- thanx

okay i have a lot of fat on my stomach and i exercise everyday but i still havent gotten rid of it.. if i jumprope for 30 minutes every day or almost everyday will this burn off the fat while doing other exercises to target my whole body?

or is their something else that i can do to eliminate this fat?

Hey Rusty,

I came across this page and absolutely loved the info from it.

I want to consider jump roping, but i'm afraid i have very low endurance.

I can't even jump straight for 2 minutes.

I don't even know if i should jump for 20 or 15 minutes. I heard that you have to jump so and so long depending on your age, weight and height.

well i'm 5 feet, 21 years old and already 135-140 lbs.

I really want to burn off the fat around my stomach and especially my thighs, each thigh of mine is bigger than my stomach!

So is jump roping good for me at all?

Please and thank!

My old dad was an old school boxer and taught boxing and physical training in the army. He taught me from an early age never to skip on concrete (with a graphic description of his youthful experiences of it…). A sprung wooden floor is best (a boxing ring is ideal) or at least some dense rubber padding.The only thing worse than a concrete floor, is a concrete floor AND bare/stockinged feet (wince).But skipping is great.And you can be creative with it…

i had a baby last july and i still have my "pooch" and my upper thighs are still problems for me. i am 5'6 and i weigh less than 120 and it seems as if i have no muscle tone at all. i bought a jump rope a cpl days ago, havnt yet used it, but i need an routine that i can achieve the results i need in a short amount of time a day…..its hard with to workout with a one year old running around……haha. anyways, all i want is a nice butt, nice legs, and that "pooch" gone. oh yah and i noticed that my knees are FAT!! HELP!!! thanks

Rusty,

Just found this article today. Quick background. I am a former pre-elite rower looking to get back into it. I trained 10-12 per week and consume a lot of calories because I was training so much. I stopped rowing and continued to consume all those calories and developed a very very very sweet tooth and now i'm absolutely huge. I hate myself for becoming this way. Clothes don't fit anymore…I usually wear the same 4 t-shirts over and over because that's all that fits. I want to get back into rowing mid-november or start of december. I weighed in at an atrocious 287 pounds! Ultimately I need to get back into the 220's but obviously that won't happen by the winter. What I do want is be in the 240's by then and still dropping!

My current workout routine currently consists of:
Indoor Rowing on the Concept2 machine about three times a week. Not only is it a great workout but it will keep my body familiar with rowing.
I am weight training four times a week. It's a 6 week fast rep program I read about in the most recent Muscle & Fitness magazine. I was attracted to it because it said that fast reps (working fast twitch muscles) will not only help build up explosive strength but also burn a lot more calories compared to a normal lift session.
Lastly I just started to use the jump rope yesterday. My father always said to use it but I never did, consistently at least. I'm no stranger to the jump rope. What I usually do is several sets of 100 jumps. Yesterday I did 16 sets of 100 while drinking lots of water in between. I just read about HIIT in this article and I think i'll do that today and stick with it.
I'm not sure about your "no eating 4 hours before" theory. Doesn't the body need fuel to tackle the task at hand? How can one eat 4-6 small meals a day if I can't eat 4 hours before my workout? And what if I do 2 workouts daily? I can't NOT eat.

My diet sucks. I eat too much crap. I've cut down considerably but I'm still having trouble defeating those demons. It's getting better though.

287 is HEAVY! My body hurts from carrying all of this weight and I hate it. The bulk of my weight is in my upper body. My stomach got huge, I have back fat, and there are stretch marks on my underarms. As gross as all of this sounds I hide my weight pretty well. I don't look round. I am tall (almost 6-4) so that helps i'm sure.

Is it realistic to think I can get in the 240's by the winter if I stick with this program? It's only 12 weeks or so away.

Will jumping rope make my breast sag? Will it cause any problems with any part of my body?

hey rusty! i've been jumping rope for about a week now after reading your posts about the benefits of jump rope. and i've got one question, when you say "high intensity", how would you know what's considered high, wouldnt it be relative?
plus no one (almost) would be able to do high intensity training when they first pick up jump rope because it takes some time to get used to, tripping over the rope and all.
so what is considered high intensity?
the routine i do now is..
200 jumps within 90 seconds.
rest for 30 seconds.

and i continue that for 15-20 sets.
that's around 3000-4000 jumps within 30-40mins.

how many jumps per minute is considered "high intensity"?

Hi Rusty!

I love the site. I totally look forward to slimming down now, knowing that I don't need to splurge on a super-expensive gym membership or fancy shmancy sporting equipment!

I'm nearly 17 years old[month away], female. I'm overweight [192lbs]. The reason I got so fat was because most of my day is spent sitting in my chair, studying. And over time, I've gotten so lazy, that my current lifestyle just doesn't support weightloss or fitness in any way.

So I'm thinking of jumping the rope for 15 minutes [30 seconds on; 30 seconds off] about 3 times a day MWF, and two times a day on the remaining days. I feel like this'll give me enough spurts of energy to be less lazy throughout the day, and keep me fresh.

Like I said, I currently weigh around 190lbs [a LOT for a teenage girl of only 5'6]. And I was hoping to reach the 140s over the next six months. I know 50 pounds is a lot, but a good deal of it is also water weight. I wear size 15/16 jeans and L/XL T-shirts. I'm hoping to get down to a size 6 in jeans and S/M in T-shirts. I know it sounds like a lot, and it IS a lot to lose. But I'm willing to stick to this plan and reduce the fatty foods and complex carbs in my diet as well increase my daily water intake to 6-8 glasses.

Do you think my goal is attainable? If not, how can I tweak my plan to increase my chances of succeeding?

Thanks,
Fatty91

Hi Rusty,

I just came across your site and think it's great! I'm looking to loose about 10 pounds and define my upper body. I've been doing cardio on the treadmill for a while now the only problem is I only seem to be noticing a difference on my already stick thin legs, it's doing absolutely nothing for my upper body where I have problems (stomach, arms and upper back). I have an extremely low metabolism (I have hypothyroid) so things go very slow for me anyway.

I'm a 23 year old female, 5"5 and 125 pounds, do you have any recommendations to battle my slow metabolism and problem I'm having with treadmill cardio?

Thanks!

Hi Rusty,

Great site! Just a quick question that you've answered here before (but for girls). I'm a man and like bodyweight exercises like push-ups and chin-ups and planks…but I bulk up very easily (even the above bodyweight exercises bulk me easily. I am using interval rope jumping, fast for 1 min and easy for 2 – and get this: I sometimes do rope jumping intervals on a rebounder: a mini trampoline. I jump like hell for 1 minute and bounce easy for 2 and continue for 30 mins. My main question, however, is can I get a natural sleek toned look by cutting out the bodyweights altogether? Or is it necessary for us men to do at least SOME strength training? I HATE getting too muscular looking!!!

John,

Click the link at the bottom of my site that says "low body fat percentage"…this is a really short mini-course I made on burning body fat. There is a link on page two to an Intermittent Fasting book I recommend. You would learn a lot from this book, but if money is an issue then go to his site and request the free report. I would suggest that you only eat 3 times per day max and on some days you could get away with less than that. Go to the link at the bottom…this will make more sense.

Patricia,

Not if you invest in a good sport's bra…don't go "commando"!

Josh,

First of all, you don't need to worry…since you are a jump-rope mad man! That is a tough routine! I measure intensity as "percieved effort"…how hard are you breathing after a minute of high intensity jumping? An out of shape person can reach high intensity while jumping at a much slower speed than a conditioned person. Basically…just push yourself and increase output as you get in better shape.

Fatty91,

You will get good results from this, but it does sound tough. If you can do it, all the power to you. To be honest, Diet will go a long way to drop a lot of the weight. In fact Diet is about 80% of what is going to help you reach 140 pounds. So watch your diet and give this routine a shot…you will get great results. We are going to need to change your name to Slim91 soon!

Jay,

Go into your cardio without any sort of food calorie in your system…you maywant to avoid ingesting any type of calorie 5 hours before your cardio (sounds drastic, but works very well).

Kieran,

Brad Pilon author of Eat Stop Eat recommends just 2 days of strength training with his diet plan to maintain muscle while losing body fat. He has the studies to prove his methods…one of my favorite eBooks by the way! So diet strategically and hit cardio and interval hard and maybe only strength train twice a week (resistance training with bodyweight or weights).

Hey, I'm the guy from the jumprope video you posted here. Just wanted to thankyou for liking my video enough to post it on your site. Also in case you haven't seen, I've recently posted a new Jumprope video on youtube, if you want to check it out or replace it with this outdated one.
http://www.youtube.com/watch?v=8aYDjrgYs5g
Thanks, Greg.

Hey, I weigh about 250 pounds and I haven't gained any weight for a while but I havn't lost any either, do you think If I would start to jump rope and be active that I wouldnt have to change my eating habit to lose weight? Another thing is that I seem to have kind of weak knees I don't know if it's because i'm about 30-40 pounds over weight and if thats the reason would jump roping be ok?

Woo, never mind about the weak knees thing, went to the doctor turns out i needed orthotics (might of spelled wrong) shoe inserts. so my knees are fine.

I just had a baby, so im looking not only to loose weight but to tighten around the belly area and thighs im deff going to give this a try and hope-fully this will work cause nothing else has.. Thanks ill keep ya updated and see how it goes,

Ashley

Hi!
I've been researching this jump rope regimine and it seems that it may be just the thing for me! I'm a 22 year old female, 5'2", 166lbs. I was wondering if I should do some weight training also. I'm what people seem to call thick, but I would like to lose a couple of dress sizes… Will this help?

Hi

I have just stared jump rope and I am struggling a little. This may seem like a silly question but I will ask anyway. When i am jumping do I remain on the balls of my foot or do I need to go down right down onto my heel? I can't seem to keep going for a long time, not because I am tired but cause I keep catching my feet, I am currently staying on the balls of my foot but my calves hurt like crazy, will this get better or am I doing all this totally wrong?

Thanks

Vicky,

It will get easier. But, yeah, jump on the balls of your feet.

Yavor

Are there any good videos out there for beginning jump rope workouts? I know jumping rope is supposed to be easy, but I feel so awkward doing it I want be sure I'm using good technique. Reading written descriptions doesn't help much with this.

Hey,

I'm a 255-260 lbs 20 year old. I need to lose like 70 lbs… how fast can I do this by jumping rope every day and eating right?

hey
first, loveee the site, i love what you're doing! keep it up. that said, is there really a way to enlarge a butt by doing certain exercises? i have a really flat butt, is there anyway to add muscle to it without bulking up the legs too? i would really appreciate some advise! thanks.

Hey Rusty, I just have a quick question, but first I need to give you some background info, so bear with me. lol.

I am in pretty good shape and this last summer I got back into college soccer and I hadn't played competetively for about three years. I did alot of jump roping up until the beginning of the season.

During the second game of the season I pulled a hamstring and I sat out for the rest of the season. For the most part it is fully healed but I can still feel slight tension in it sometimes.

I was just wondering what you thought about the idea that maybe the jump roping was strengthening my quads and weakening or putting strain on my hamstrings and maybe that's why I pulled it, or is it just the fact that it's been three years since I have played competetive soccer.

Lastly, Do you know of any good stretches and excersizes that I could do to strengthen my hamstrings so that I can be fully healed for the upcoming season?

Sorry that was so long. Anyway, Your site has been very benificial and helpful for me. Thanks!

I have a question, and would appreciate feedback. I do like the hit method. 60sec jump/rest 30 sec. But was wondering…how that affects heart health. Is it ok to get your heart pumping that fast and then to just stop for 30 seconds continually? And I do try to warm up before I start this method on a tramp. Warm up and cool down. Is that the best method? Thanks.

I have jumped rope before. I heard it burns calories similar to running and with free range dogs I didn't want them to learn to go near the road. The routine I used was jump non stop except for misses for 1000 jumps. normally got 300ish miss, 200ish miss, 100 single (right), 100 single (left), finish with 300 more slower pace for the last 100. the told time was about 10 minutes. Is the start and stop more benefitual than continious cardio if you can maintain the pace?
I am doing this to lose body fat, but mainly to get in shape and I don't like running.

Terri,
if you have no heart condition then your heart can handle anything you throw at it.
HIIT actually will strengthen your heart.
There's no such thing as"the method" or the best method.you have to see what works for you best.if you cant handle jumping for 60 seconds then start with 30sec of jumping and 30sec of walking or so.
If you wanna get a toned body the best way is heavy weight training(yes you heard me!) along with some HIIT and of course a clean diet.
dont worry about hitting heavy weights,you wont get bulky.

hi
i have just started to jump robe. i m an indian and my mom thinks that jump robe can damage your uterus..uterus can easily proplapse and it is also bad for your vagina. she never lets me to jump robe.
i also wana know that wat we should not eat during this exercise programme..wat should we avoid, carbs or fat etc.
is this gona help me to lose my hips.i have peared shaped body. waist is fine,but wider hips and big thighs

Im leaving for army basic training in 7 days. My current weight is 135.6 lbs. Im suppose to be at 130 lbs. I have been jump roping for 10 minutes with 5 minutes fast jump roping and the other 5, moderate jump roping, for each hour. I do that 8-10 times a day, then at the end of each 10 minute session, I do my situp reps and push up repitions. I also jog every other day.

Is this the right routine in order to drop those last few pounds? Is there anything else I need to be doing?

Hi,
I think this is a great website and it's helped me a lot. I was wondering though, when I went into a sporting goods store, they were selling weighted jump rope like one to five pounds on the handles. I was wondering if using the weighted jump rope would help build muscles in the arms while also burning fat doing the jump rope. Is there a preference?

I am a 36 year old woman, 5'4 and 106 pounds. My problem is I am NOT trying to lose weight, I just want that really lean look. Slightly cut arms, etc. I am getting all different kinds of advice!! I am told use low weight with high repetitions, and a little cardio, then I read this and it says more cardio than anything! Please set the record straight for me! I trust you and love this website. I eat very well by the way… I keep my calories around 2000 a day. What the heck do I need to do??? Thanks!

Tiffany,

I would recommend doing one minute of hard followed by one minute of rest. Do this for 10-15 minutes…it is just a better form of HIIT than what you are currently doing. Click the link at the bottom of my site "Low Body Fat Percentage" and you will see a way to even make this more effective.

Shin,

I'm not a big fan of the weighted jump ropes. It wouldn't do much for your arms…there is a good chance that it will overwork your shoulder and rotator cuff a bit. Probably just best to stick with the non-weighted ropes.

Susan,

Get sronger without adding size, by performing low reps and a low volume of lifts. Too much volume of lifting creates the conditions necessary to add muscle. You want to tone, so you are after strength without the corresponding size gain. This is one of the reasons I recommend lower reps.

After you get done with your brief strength training session, you are going to want to do a strategic form of cardio I outline in my little mini-course…click "Low Body Fat Percentage" at the bottom of my site. Thanks for trusting me…this stuff works.

Rusty

Is it Okay if i do 15 secs skipping and 30 secs rest?

Hi Rusty,
I am 170 cm and 68 kg, 32 yo. Do you think I would be able to lose 8 kg just jumping the ropes every day? For how long shall I jump the ropes and should it be every day? (Also I plan on doing some hoola hoop exercises to tighten my belly).

I know it might be hard to tell ,but if I stick to jumping ropes every day how long do you think it would be before I achieve my goal?
Thanks a lot for your advice.

Hi Rusty,
I have just started to exercise on a daily basis. I do 30 min. on a treadmill fast walking and I own a total gym which I follow the beginners program with it. I have a lot of weight to lose and I started having problems with my left hip. I started to hurt while walking and I wanted to know if there were any exercises that could work that pain out or strengthen that area to prevent hip pain? Also, at what weight would you suggest I start jumping rope. I am 5 feet 9 inches tall and weigh 265. I have good muscle under the fat so I am pretty strong…I also just quit smoking on valentines day, so the breathing is getting better…Love all the posts and your responces are great!!!

Hi,
i am a 5'5" female and 205 pounds. I have been jump roping for about 2 months now, and at first i was jumping for 5 mins daily, and now i gradually worked my way up to 10 mins a day, its been about at week since ive been going for 10 mins. I feel like im maybe getting a littleee bit more toned, but im not seeing a lot of changes, and the numbers on the scale arent going down either, Im starting to feel like giving up. how much longer do you think i will have to wait in order to see more results?

Rusty,

Ive read that you suggest drinking caffeine before HIIT. Im not supposed to have caffeine bc it causes heart palpitations. Is it ok to drink the caffeine if Im going to do the HIIT right afterwards? I can drink decaf coffee (it still has some caffeine, but doesnt cause palpitations).

BTW, I'm getting a jope rope soon!

BTW, Im just started doing HIIT on the elliptical. I know its not your primary choice of machine, but I seem to get what I need out of it. Im doing 30 sec fast then 60 sec slow, with 3 min warm up and 3 min cool down. Then 30 min treadmill at 3mph. Im 47 years old. Should I be concerned about my max heart rate? My cardiologist has told me I can exercise all I want. Thanks.

hm hi was just wondering how i can lose my body fat weight and make my thighs, buns and waist smaller. hmm cause i want to look good wen i go to semi, which is a month away , do you think if i do skipping for a whole month it will work?

Ok I actually found my old rope in the attic! I used it for 15 minutes and although I didnt run out of breath, I tripped on the rope alot. I have to get my rhythm back on it. I was surprised I could still do the double rotation with a single jump and criss cross!Jumping rope was one of my favorite activities as a child and young adult. And here I am again with it! But now with a purpose! Hey, I think Im doing pretty good for a 47 year old!

So Im doing the HIIT twice a week, started jump roping, continuing my treadmill almost daily, and other fun cardio and hard Boot Camp stuff! Ive tried Yoga for stretching and relaxing, but I cant seem to get into it. I hope all this will allow me to reach the ripe old age of 100 in the best condition!

Oh I wanted to share with anyone who might be interested. These noodles I found are very low glycemic, low carb, low calorie, all around great stuff. Its a product thats not actually made from flour, but a yam product turned into a noodle shape. If you love that carb fill, then you should give this a try! Follow their directions about rinsing the noodles well, bc there is a unique smell to them, but will wash right off. the texture of the noodles are a bit more rubbery than a pasta noodle. But at 40 calories per bag, its worth it! And the other great thing about them is that they are mostly soluble fiber, which is great for you! Anyway, check out their websites:

http://www.house-foods.com/Tofu/tofu_shirataki.aspx

I found them in Whole Foods for $1.49 each bag. Anyone tried these? I highly recommend them.

Muneer,

Yeah, that will work well…that is close to what people call "The Tabata Protocol".

Jennie,

I wouldn't do it every day. Maybe 3-4 times per week. You can lose as much weight as you desire…just make sure your diet is in order as well.

Dione,

Your hip will feel better when you drop some weight. Begin jumping rope once you are quite a bit lighter. I would say around 215-200 range.

Sarah,

It has to be your diet if you aren't losing weight. Make sure you do the jump rope in a fasted state and do your best to work up to 15 minutes if possible.
mickieb,
You don't need to have caffeine for this to work. Just avoid it altogether if it gives you bad side effects. Also…it sounds like your cardio workout is solid. Stick with it and you should get great results. Also…thanks for the link to the low GI noodles. As far as getting used to the jump rope tempo and getting the timing down. It took me about 2 weeks, which is about average.

Amy,

If you need to lose weight quickly…it is 80% about your diet. Read up on my diet articles and this will help a lot. Jumping rope will certainly speed up the process.

Rusty

Rusty,

Thanks for responding to my posts. I actually had to stop jumping rope, bc my feet hurt like crazy at the medial arches. I have fallen arches and I guess they got worked too hard! But I will get right back to it as soon as it stops hurting so much. Muscles get out of tune when theyre not used!

And thanks for the input on the caffeine. Yeah, Im fine without it and wont know the difference, so I wont miss it!

Right now, Im doing 2 days of HIIT on the elliptical, and feel like doing it one more day. Do you think this is ok? or should I stick to 2 days along with the other cardio stuff? Its just that after a HIIT session, I really feel like I did something awesome for my body!

I have been jumping for two weeks now. Three times a week after a leg workout or a cardio workout I hit the rope. I am having a hard time finding my rhythm. I have practiced and worked at it. I can jump with two legs for about 100-150 rotations, but can not get the single leg or the run into my workout. I feel that this is a crucial step for the HITT workout. Any suggestions.

Peter: I had the same problem since I got back to jumping. Try experimenting with where and how high you lift the leg when doing one leg jumps. I found that I was constantly tripping bc my up leg was too far back. Maybe try going a little slower to get that rhythm first. Hope this helps!

mickieb,

You should listen to your body. If you feel energized after doing HIIT, then feel free to add in one more day. As far as jumping rope goes…drop it if it hurts and if it continues to aggravate your feet, ten drop it altogether. It is a very effective form of exercise, but there are many others ways to get lean.

Peter,

You will figure it out with time. A few mistakes I see are people moving their arms too much when jumping. The arm barely moves…it comes from tight wrist rotations. Also…people jump too high most of the time.

Hope that helps!

Rusty

hmm if i dont follow the diet plan that much can i still be able to loss weight only by doing skipping? or no?

Hi again!
Ok my feet are back to good! So I have been back to the jump rope along with my other routines. I'm trying out new routines for Spring and will eventually work it all out. And I'll add one more HIIT/week when I get that "need"!! Having this site for support and info is wonderful!

Thanks alot Rusty!

Hey, got a question. I've just started jumping rope this week to aid in weight loss. Been dieting for about a month now and have seen some results. I have chronic bronchitis and after the jumping for about 20 minutes I feel fine. However, once I've cooled down, and even an hour after the workout I hear a whistling and crackling, if you will, when I exhale. It isn't painful but there's a little bit of a stinging sensation in my lungs when I'm finished. Am I over doing it?
I'm 4'11", 23 years old and 140lbs. Much overweight I know… The only other time I've experienced this 'whistling' was in high school after running our weekly mile. It worries me because I haven't had pneumonia in about 4 years now. Does it mean I should take it a little easier or scar damage? =( worried.

Okay, I see all these peeps saying they just started and flew through 10, 20, 30 minutes no problem. Seriously? I'm hard pressed to do 1 minute of jump roping with out hitting my feet, and 3 minutes is awesome. So, am I just a jump rope klutz or is everyone else just not fessing up? A couple of caveats, I do single jumps between rope swings, I can't do the alternating feet … or a double bounce.

Also, I've found that the beaded jump rope is 100 times easier to use for a novice. I had a leather jump rope and one of the speed jump ropes, but for me the beaded jump rope keeps it shape better and makes it less likely to hit my feet. Am I missing something?

Wow im happy that i found this website. You are a great trainer and you give people great advice. My question for you is what you did to become a personal trainer ? Im starting Health And Fitness Promotion program at college with a hope of becoming a personal trainer and helping other. So i am wondering what you achivements to date were. Thank you! You are awesome and keep up the great work

Can you tell me how to fi nd out my % of fat? Is it the same as my BMI? Thank you.

Nevermind…I found a site for it….now I am embarrassed by the number, but will see what happens.

Hi there. I just started jumping roping and have been practicing since this Monday. I feel in love and I have been doing it everyday for 10-15 minutes straight …along with my normal routine of running and high resistance elliptical work. Sadly, I am experiencing some arch pain. Is that common with starting jump roping?
Thanks.

well i trying to loose weight and i though of using a atenstion cord and jumping rope and i am sore and i wanted to know do it work the hip as well as the stomach and when will i see the results and will i burn all body fat for the summer and will i loose my shape i don't want that to happend

mickieb,

Glad to hear your feet are good! I look forward to hearing about your results.

Shauna,

Take it easier on the workout and tighten up your diet instead. You may want to go to a doctor as well. I'm not an expert on bronchitis at all.

Nick,

It takes a week or two to get the timing. What is funny is that you will do bad for a while and then all of the sudden it will just "click" for you.

BMW,

You need a caliper to measure a few points on your body and then you look at a weight and height table. Go on Youtube for a good video tutorial. You can get cheap body fat calipers for around $20 online.

Jilian,

Jumping rope exposes weak points more than any other form of cardio. Over time it will strengthen these weak points. This is why it is so good at preparing the body for sports.

Ambirr,

This routine will work very well "if" your diet is good. Without a good diet then you won't see great results. Think diet first and exercise second.

Rusty

I have a quick question. I am 16 and considering a 30 minute jump rope routine 4-5 times a week. I'm a dancer, with 3 45 minute classes a week, and that's my only current exercise until I potentially hit the gym this summer. I'm already thin, too thin in my opinion, except I have some belly fat. Will jumping rope address my 2 biggest concerns; a slimmer stomach and shaplier legs, especially shaplier calves? Or will it only make my legs appear even slimmer?

im thinking about starting to jump rope moree now& i wanna know if it will makee my tummy smaller. i wanna get a tight tummyy before summer. willl jump ropee help & will it take a long time?

Rusty!

Wow, your site simply amazes me, I probably spent several hours lookin around at your articles. I cant believe you do all these, for FREE! and you always carefully answer everyone's questions! Kudos for you

I have a question…if I eat right (not on a strict diet, but just no junk food) and only do your jump rope 15 routines up to 60 mins a day (30 mins morning, 30 mins evening, 5 times per week)

Would that help me get more fit? I have an avg body type, 5'3 with 110 lbs. I mainly want to tone my arms and hips and thighs, theyre not big, theyre just not as skinny as I'd want them to be)

I like something that i could just do in my own home, w/o gettin ready to go outside or to the gym, so i was using the wii fit, but I dont think it'd be count as real exercise (after reading all of your exercise routine i can imagine you're probably laughin right now) I was gonna ask you if you think it'd help at all if i combine this with the jump rope thing, but it probabbbbly wont. haha

Becc,

You will lose fat in the order it was put on…it sounds like that belly fat will be the last to go. If your legs are too skinny and you want to burn fat, consider riding a bike. Something like a spin class would be ideal for you. Running stairs would also be a good choice. You can't really target where you will lose fat from.

rachael,

You have to drop body fat in order to get a flatter stomach. Jumping rope is a great exercise to increase your metabolism and burn calories, but it is important that you stick to a clean diet. As you begin to lose fat over your entire body, some of it will be stomach fat. Keep at it over time and you will get a flat stomach.

Anne,

I have a fun time helping out…it doesn't feel like work at all

You will get in tremendous shape by jumping rope that often (you probably don't need to do it that often, but see if you don't feel drained).

As far as WII Fit goes, it could be something to do after an intense jump-rope session to take advantage of a fat burning window of opportunity. Go to the bottom of my site and click the link that says "Low Body Fat Percentage"…the WII will replace the other "steady state cardio" I recommend.

Cheers,

Rusty

Hi, this is the first time tha t I visit this website amd I love it.
Question Rusty… I'm going to Florida in July and I will like to loose by then at least 30 to 60 pounds. do you think that can be possible? and if not what you will recomendem me.

Also has been 1 week that i been trying out Hydroxicut MAX and I will like to know what do you think about this product?

thank you, Great website.
Mama-L, Massachusetts

I just found this post. I love your advise! I have been jumping rope for about a month. I have been trying to jump 1500 times a session for time. I jump 3 times per week. It was taking 25 minutes. I am now down to between 18 to 20 minutes. I jump between 70 to 100 times then take a brief (about 10 to 15 second) rest and then start again. Does this seem like a good workout? Or should I do it differently? I am a mid 40's male. Thanks much.

I love this site! I've just started jump roping, for about two weeks and I'm hoping to see results soon. I'm 5'3 and about 124 lbs. I have never been able to lose weight, but when I started teaching I suddenly dropped 10 lbs but I still want to drop 10 lb more so I can have the beach body look. I'm just trying to get rid of my love handles and my thighs, for some reason I've never been able to get rid of them. Would 20 minutes of jump roping 5 times a week help me accomplish this goal? I've changed my diet as well and I just really want to see results! Thanks!

I have been jump roping for about three weeks and I've noticed my ankle is really starting to hurt. It does not hurt while I'm jumping but throughout the day I feel pain, its not intense by any means but it does have me worrying. I am jumping on the balls of my feet, but I always jump barefooted, is that the problem?

I stumbled upon this last year and it did get me going.. However, school is such a pain in the a** that frequently interrupts my routine.. So yeah, I've been having problems with my calves.. They hurt like hell and all I did was 10 minutes.. They only hurt when I jump though..

hey rusty,

i just started back up on jummping rope i did about 15 mins and i walked in and i was covered in sweat i couldnt belive it i have never sweat that much before and it felt like i was out side there for and hour.

i play hockey and i usually have it almost every other day, i was wondering should i jump rope everyday even on days that i have hockey or should i jump rope on the days that i dont have hockey everyother? thanks for the help!

I started jumping rope last week.
I'm 178cm (5'10") tall and weigh (210lb) 95Kg. Jumping rope hurts like hell when you're fat and unfit!

But I just started slow with 30 seconds of jumps and 2 minute recovery for 10 minutes first day and worked my way up.

Today I did an hour of 1 minute jumping with 1 minute recovery. I feel pretty good. I'm surprised how much fitter I've become in only one week.

Hi rusty! Thats something your really not is rusty haha, super fit i'd say. I've been reading your website for a while very informative, love how you respond back to people giving them more information on jump rope or any exercise your promoting, i google jump rope hoping to find more information on it but don't find anything as good, keep up the great work!

I have been jumping rope for 15 minutes in the morning and then 15 minutes at night so all in i have been skipping for 30 minutes per day, during the 15 min session i feel i could push myself and do more, but should i? x

Hi again Rusty could you point me in the right direction if you read my post if you would be so kind *flutters eye lashs* haha, anyway..

I done a body fat percentage thing online and i measured myself and it came out that ive got 22.2% body fat. I Read when woman have below 15% body fat there abs generally begin to appear, so ive been skipping for nearly two weeks now, i notice im getting more toned if i kept this up would i get down to 15% body fat with some abs?

I dont want to look like a arny schwarzenegger girl, no. no. noooo! I still want to look soft and gentle looking, but have a nice flat stomach maybe with some little sexy abs but still look soft is it possible?

Also how many pounds are in 1% of body fat?
PS, i feel real good after i jump rople, makes me feel great, amazing! hehe x

Ohh myyy Rusty, *smiles* i hope im not a pain in the back side, you'll wish i never set eyes your jump rope blog hahaha, only jokin anyway what i wanted to know was, im sure i wont be able to jump rope everyday of the week all my life like i have been doing the past two weeks, how often should i be jumping rope to stay slim, toned =) thanks x

Hi,
Really like your advice. It's pretty motivating. Hey, I was just wondering if you know if jump roping is bad for your knees in the long run? It seems that such impact while jumping would put a lot of stress on the knees. Thanks.

Mama-L,

I would steer away from Hydroxycut MAX. Really, those fat burners are mainly caffeine now. Click my e-book in the right hand column of my site, "Supplement Conspiracy". It talks about those types of supplements…and it is free.

zeens,

Sounds like a great interval style workout and should work well. Thanks for the compliment.

ailz,

Yeah…but the real results will happen when combined with a good diet. Dieting is most of the battle when it comes to dropping body fat.

Allie,

You may want to jump in shoes just to see if that is what is causing the problem.

Areej,

Your calves will become conditioned over time to jumping rope.

Sean,

I would jump rope on the days that you don't play hockey. I think that will work better for you.

Ian,

I don't know if I could jump rope for an hour! You probably don't need to do it for that long…20-30 minutes seems optimal in my opinion.

Nicole,

If you feel you can push yourself more, then go for it. The time to push really hard would be the morning. If you push hard too close to bed time it might keep you awake. As far as getting a lower body fat percentage it will help a lot, but diet is even more crucial. Jumping rope 3-4 times per week is fine. You can do more for shot periods of time.

Tiffany,

I don't have a definite answer for the knee question. My guess is that the ideal situation would be to jump on a wood floor.

Rusty

Is the resting time included in the 15-20 minutes? Or is it just 15-20 minutes of jumping rope?

I am now beginning to notice a line going down my stomach from the line imbetween my chest, im very excited ive never in my whole life had this wooohoooo! Go me =D

Thanks for your reply Rusty , what do you mean by the diet getting more crucial? I have to eat healthy in the first place as im a type 1 diabetic or would i need to go even more extreme with my dieting? Hmmm, i've already lost a good bit of weight now, not sure how much yet but its a wow factor how much this actually burns fat, i hope this motivates people who are reading this as im not a fitness person what so ever, just a normal girl who wanted to tone up, Thanks again x

hey
ive been doing shed loads of ab exercises and i can really FEEL my abs actually being there its just the stubborn tummy fat underneath my belly button if you know wat i mean ive tried swimming running bike riding and it just will not budge will jump rope help me lose it!? i gets me down coz i know my abs are there its just this last hurdle i need to beat to get the body i want
so.. what are your recomendations on how much and for how long should i jump rope-well if itll help anyway, please please get back to me i have prom in like 5-6 weeks and i want it gone!

Hey!
I love this site!!! I wish i knew it earlier!
I have a wedding to attend in a month and im not expecting to lose a huge amount of weight. But i was wondering if starting the jumping rope for 15-20 min everyday will help me ee a small difference atleast…? And how am i supposed to jump? Like do i do 2 min fast and 1 min slow and keep this routine for 20 min? Thanks

This is my 3rd week of jump rope is nearly over, I've lost 2 and a half inch from my waistline Ive also lost an inch from my hips YAY! I cant seem to shift anymore inchs in my thighs though

My boyfriend keeps saying how great my body looks since ive been jumping rope

I seem to be toning up more then anything though, i would like more weight loss but i'll keep at it and see

Jolene,

It is a total of 15-20 minutes. So you are done after 15-20 minutes…so you are including the rest time as part of the 15-20 minutes.

Nicole,

It is great to hear that you are getting such wonderful results. It sounds like you have the dieting thing down, so just keep doing what you are doing.

jenn,

Jumping rope will be a big step in the right direction, provided that your diet is good. What I would recommend is to diet hard for two weeks and then see where you are at. You can quickly drop 2-3 pounds per week if you follow a rough diet schedule. This isn't ideal, but a way to crash diet for an event. What you do is two weeks on and one week off of a strict diet. When I mean strict, I'm talking 800-1,000 calories per day strict. You only do this for the short term…no more than 2 weeks at a time. Lyle McDonald has a book called The Rapid Fat Loss Handbook, which outlines in detail this diet. It is instantly downloadable.

Nicey,

The time of the intervals will vary for each individual. Someone who is really skilled at jumping rope can get a lot out of fast and short intervals, because they have high enough skill to go fast. They might do well with 30 seconds fast and 20 seconds rest. A jump rope rookie might do better off of one minute fast and one minute rest. Experiment and see what makes you breath hard

Nicole,

You will lose body fat in the reverse order that your body stored it for the most part. So if you tend to put on fat in your thighs first and then put fat on your abs, you will have to lose that fat from your abs before you will see fat loss in the legs. Does that make sense. This isn't completely true 100% of the time, but is the trend that you will see.

Rusty

Hello… I'm starting to do Calisthenics but can't find much time for running. However, i have a jump rope. Adding jump rope to the Pull Ups, Push Ups, Crunches, Squats etc.. will that help me get in shape?
i have strong great legs… but flabby upper body.
I have no clue on how to tighten up, honestly. lol
some advice would be GREATLY appreciated.

Hello Rusty,

I am 5.8" and I weight 181 pounds. (82 kilos) My ideal weight should be around 149 pounds.(68 kilos) I used to be 149 pounds but had a hernia surgery two years back after which I started putting on weight (body fat). I am a reporter by profession so my work hours and eating habits are also not great. Of late I am trying to work on my diet and have started jumping rope and doing some body weight exercises
I am not in a position to join a gym or set up a home gym. I am trying to follow your prescribed workout given above and add couple of mountain climbers and mountain jumpers to the schedule.

so do you think this will be enough to lose weight in a few months ? Should I add weight training to my workout? I can buy dumbbells and a stability ball if need be. I want a well toned body (which i used to have prior to my surgery). how much weight would be healthy to lose per month ? Some guidance will be greatly appreciated.Thanks.

Hi Rusty! wow, ive just watched the video u posted, can you skip like that…. i was amazed! ive been skipping for two days now, as for the last 3 months i have been working out for an hour a day but my legs really dont seem to be toning up anymore, and so i wanted to try something new and this site is by far the best site i love how you have helped so many people, myself included just from reading the posts.
Im sorry if you have already answered this question and i have missed it but can skipping help reduce cellulite?
hope to hear from you soon

Joanne

Hey Rusty, thats something i'd like to know also as joanne asked, does skipping help reduce cellulite? I'd like to get rid of mine for good!

The weight is falling of me like you said, where i last put it on, only thing is, ive started to skip for one hour in sessions of 15 minutes, and i feel so hungry im eating around 2000 calories after my hours skip, i was eating around 1200 and maybe up to 1500 calories with 30 mins of skipping and i lost alot of weight and toned up well i thought, is this normal to feel this hungry and to eat so many calories per day with a one hour skip?

Im actually wondering where all the calories go on my body, i couldnt eat that normally im really working up an appetite, will i still lose weight? im a bit disappointed with myself this week as ive eating so much with been so hungry.

Any advise?
Thanks
Nicole

can i also just say to Nicole that your posts really inspire me too, just from updating facts about the line your noticing and how your boyfriend is saying how good you look, thats nice!
did you notice results quick? my calves are absolutely killing today, how long will they be like this for? im still doing my treadmilly sessions as well as skipping now so hoping this is the secret ive been looking for
Joanne

Hey Joanne, Awww thats really nice *smiles* thank you im so glad my posts are inspiring you. I really recommend jump rope and i think its so enjoyable too so thats a plus. I did notice my results quick i would say, around 2/3 weeks. Everyone noticed my arms getting more toned within the first 2 weeks and my stomach had a line going down it. I tell ya, i was in sore all over, my arms, back, calves …need i go on? hehe

Try and build up your jump rope sessions so your not so sore next time, i had sore calves for about 5 days, i hope yours arnt sore that long its so annoying, you want to jump rope but your so sore and cant

My advise would be maybe do 15 mins jump rope a day and do your treadmill and then build it up to 30 mins jump rope with your treadmill i think its alot to do both by the sounds of it your doing amazing. I still get sore after 6 weeks jump rope as ive tried to do an hour jump rope in sessions of 15 minutes, i guess its a good thing as your pushing yourself?

I'm toned allover and i feel like ive cheated! People go to the gym for hours to get toned and a line down there stomach and ive got it with 30 mins of jump rope a day, its amazing results Joanne keep at it you'll definitely be pleased i guarantee it.

My bum has changed shape, it looks better and also my chest, my thighs are more toned along with my stomach, arms, back, everywhere!

I've lost an inch from my arms, 1.6inch from my calves,
1.7inch from my thighs at last woohoo!, one inch from my hips, two and a half from my waist, my shoulders are even shrinking by 2.1 inch, and ive lost two inches from my chest that i didnt want haha, and thats with 6 weeks jump rope nearly everyday. Good luck, and write back cant wait to hear your results, no doubt you'll get better results as your using your treadmill.

Oh yeah i still have some stubborn cellulite on my thigh that wont shift, but i read somewhere the more toned you get it becomes less noticeable hope that helps
hope to hear back from you soon

Nicole xx

How bad is it to jump rope on a concrete surface ? I am jumping on one.
I went to my doc who has asked me to stop doing any exercise at all EXCEPT for brisk walking for 45 minutes every day. He says that I should be losing only 1 KG of weight every month which at my current weight means I will need 15 months to lose my desired 15 kilos of weight. He says this is the natural way to do it and no jumping rope cause I am already overweight so my knees cant take the additional weight of my body. I will be suffering from knee disorders and arthritis by the age of 40 if i carry on with my routine he said. I am 25 and male and have no previous history of joint problems. Is it common to experience in the knees in the initial weeks of jumping rope ?

I currently have just started and was trying to build up my stamina by jumping rope for 5 mins continuously. I can jump for 3 mins ow.

Please let me know your thoughts about it. What do I do ? I am so confused

Hey there! I got interested n jump roping after we did it a couple of times for tennis training! I'm in highschool and im trying to loose maybe 10 pounds for next season and I also want to ger rid of a tiny piece of belly fat that is very noticable (which is weird)? But I was just wondering if by just jumping rope I can make it look smaller or get rid of it all together! Because I really hate doing any other forms of exercise..but I do like to do sit ups occasionally.
Thanks

Hi Rusty Just wondering im 30 and preagnet and im looking up some excercises to after i have my baby im 5"3 and i am a little over weigth. What would be a good routing for me. I use to be very athletic but after having kids and working I dont find the time. I really want to get back into shape. Hope to hear form you soon. Thanks.

first of all, great site.

well I'm 17, about 5'1 and i weigh 200
i know VERY unhealthy. i am very active but honestly i can't work out as much as I'd like because i don't sweat. its because of this disease i was born with called ecodermaldysplasia. [don't know if that's spelt right] and basically if i get to hot i could have a heat stroke & die .. but anyway my question is:: what are some good work out plans for people that don't sweat?

thanks a lot;; hope to hear from you soon!

hey,
i love this page! ive been overweight for most on my teenage life., but i started jump roping and i use to be around 180 pounds and im kinda short so that dosent help, but after jumping everyday for 30 mins for a year,ive lost over 50 pounds and im still jumping and i feel better then ever!

Wow Kasey thats really amazing :O well done!, you must be so proud of yourself, did you go on any calorie diets or anything aswell?

I'm not overweight but i just want to drop one size dress and tone myself up, i wanted to tone my stomach up as this annoyed me the most. its doing the job wehey!

Plus its good to know if i ever gain weight or have a baby skipping will help me lose it again i love this workout =) Well done, thats really amazing amount of weight to lose, no wonder you feel better then you ever have woohooo go kasey! x

Oops i had your name on paste, sorry for using your name, mistake hehe x

I have started brisk walking for 45 minutes and 3 minutes non stop jumping rope without a break in between the two for starters. Lets see how I fare. I am feeling good though. I plan to add some body weight exercises as I go on. I am regulating my diet also.

awww thanks for sharing Nicole you have done so well! yay!
my calves were sore for around 3-4 days, they r fine now tho and i absolutely love jump rope now, work up such a sweat! it must be working too…. people have started to notice my arms! been doing 30mins but guna increase that now cos one week tmro i go on holiday to egypt with my boyfriend… thinking of taking my rope with me. ha!
its good that you have done measurements before and after, its really encouraging so im going to take measurements tmro and keep a record, it will really spur me on if i loose inches like u did

i just think its so good to find something thats not that difficult, cheap, fun and actually works…. well ive yet to see further results but from everyone elses posts it deffo sounds like it works well done everyone!

ill defo keep u updated on my results, likewise with your results, your posts are so helpful. thanks again and hope to hear from you soon
Joanne xxx

Hi Rusty! I stumbled across your site a few weeks ago and have been inspired and addicted ever since! So much great information. It's nice to be informed and it's very obvious you love what you do!

I loved this post on jump roping! I was on a competitive jump rope team in my formative years. I didn't realize what great exercise I was getting back then because I was having so much fun! I've recently returned back to it and am having fun getting fit again. My jump rope coach (who is still coaching), makes and sells the ropes for the team. I'd be happy to inquire about placing an order if anyone is interested!

This web site is amazing! I went out and bought a new jump rope a few days ago, but the weather has been awful. I have heard that jumping on asphalt is bad, but what if I put down a thin carpet–would that be better? I have no wooden surface to jump on, and the only other option is the concrete in my garage. What do you suggest?

About how much weight do you think i can loose if i do this for about a month??

Does skipping rope cause facial sagging?

How does jumping rope effect skin sagging. Or does it depend
how high you jump?

Hi! I just found this website and am really excited! I am a 23 year old female, 5'9 and about 165-168lbs. I used to be very athletic and in shape, but over the last 2 or 3 years, I have developed a slew of unfortunate health problems including anemia, hypoglycemia and chronic migraines, all which have contributed to my downward spiral into an unhealthy lifestyle that has resulted in me being overweight, unmotivated and exhausted all the time!
I recently heard that jumping rope can be a great way to lose body fat, and I am just looking for a little advice and inspiration to get started. I am looking to lose about 20 to 25 lbs and tone up a little bit. Also, I have a huge problem with dieting, because of my hypoglycemia and anemia. It seems like the only foods that I can eat so that I don't feel like I'm on the verge of passing out all the time are carbs! Please Help!!!

Thanks,
Samantha

Hey, I just discovered this site and Since you seem to be the go to guy here I was wondering What sort of things should I eat To Gain Muscle Mass at a steady pace and Loose Belly fat at the same time..Im guessing Probably alot of Protein and Vegetables But how should the meals be Prepared and How often should I Eat… Jumping Rope is definatley a part of my workout But I Havent gotten Built up to it yet…Should I up the intensity of my workouts because The more intense dont you actually burn Muscle? I usually Dont time them I Usually like Curl 30lb Dumbells One in each arm like 4 sets of 10 to 15 reps in each set then I emmidiatley follow that with 3 sets of Pushups 15 reps in the first set,10 in the second then 10 in the third. I would Do crunches But Im not going to until I get results from The Jump rope first..what use would abs be if I couldnt see them or show off..lol…I only Focus on the upper part of my Body for the most part…. Id like to have nice abs…when I tighten them Up I can see them and My stomache flattens out…One more thing..I used to bench press 5 days a week I did this for like 6 months and I went up to like benching 160 but it got to the point that I Didnt seem any Stronger..Like after several weeks of 160 I tried to up it to 170 and I could Bench it I just couldnt bench it enough times to complete a set, Or atleast a set for me wich consists of atleast 10 reps… thats the main reason I gave it up..Why do you think that I peaked out at that weight and wasnt getting any stronger, could it have been that I wasnt resting my arms enough or could what I was eating have played a role…I pigged out then…But Mostly consumed Protein alot of carbs and Drunk Alot of Creatine..I weighed about 180 then and stood at 6'0 tall Im still 6'0 tall but dont even weigh 180 now..

Oh yeah, Im going to start benching again here probably tommorow. I felt great and energetic when I was working out….The one thing that never left was my Pex..Its still about the same as it was then and my arms never got fat or flabby they just shrunk a little bit on me..The great thing about Muscle is It alone Burns Fat up to a small Extent…Would 4 sets of 15 reps in weights be a good way to extend the High intensity work out ..I mean like right after jumping rope for 30 minutes I go straight and pump some iron?

Hello Rusty. I am new to jump roping for cardio but by no means new to working out. I've been training with free weights and other forms of cardio since I was 16. I am currently 37. I at one point was ripped all year long until I hit 35 and then my once seemingly invincible metabolism crashed. I started seeing love handles and ever since have been doing some form of cardio or another. But the cardio I have been doing up until now has not worked to rid the fat. Granted, I don't have the cleanest diet, but I don't really eat junk either. My cardio up until now has been 60 minutes on a treadmill at 15 incline and at a 3.9 mph pace 3-4x per week. I decided I need to change up because I am certain my body is just use to the routine. So, I bought a jump rope and started about 2 weeks ago. I am just about past the sore stage and can do about 1 minute-2 minutes straight without skipping a beat before stopping for 30 sec – 1 min for a break. Then I repeat for nearly 1 hour. The least I go is 30 minutes on any given day and I do it 3-4x per week. My question, after providing you all this background, is should I see results at this frequency on jump rope or do I need to do more? Meaning, do I need to do longer than 30 minutes each time or do I need to do more than 3-4x per day to see fat come off? Anything else you'd recommend? I do alternate feet when jumping as well as jump with both feet together. Learning the different jump styles didn't take long for me to pick up. Any advice is greatly appreciated.

Jason

i wear 140 pounds and i'm and the 5grade and i brought a jump rope yesterday i jump rope 100 times each day ihave made a great progress.

Hi,

I was wondering if the HIIT technique would be more effective if I jumped rope instead of sprinting.

Help please?

Thanks Rusty.

Hey Rusty.

You may have answered this already, but I was wondering what burns more calories per hour: running at about 7-8 minutes per mile pace or jump roping.

Thanks,
John

Heeey everyone.

I was just wondering how much weight I could lose if i did half an hours skipping a day? My thighs are the main problems, I hate them, they are hugeeeee, and i know that my legs are slim underneath all the flobba (:
Im 14 (15 in september wooohoo ) and I want to go back to school in September noticeably slimmer (:
I have also invested in Pilates dvd so will this help too?
I also plan to cut out chocolate and crisps.
Thankssss
X

***I will try and answer as many of these recent comments as possible in one hour***

Frank,

Jumping rope does great at firming up the entire body…it works just as well as running in my opinion.

pom,

At the top of my site you will see a link called "Body Weight Training". This is a quick little 30 minute routine that works wonders.

Joanne,

I can't skip anywhere near that well. As far as reducing cellulite goes, skipping rope will help burn fat like any other fat burning exercise, but it won't necessarily target cellulite. If you go to the bottom of my site, you will see a link "Low Body Fat Percentage"…I made a 3 page free mini-course on how to burn stubborn body fat. This will work well. Glad you like the site!

Nicole,

Have you tried intervals instead of steady 15 minute sessions. Research has found that prolonged steady cardio can increase cravings for food. I have a post on the subject as well. Type in…"cardio compensation"…into the search bar on my site and then click the first post that comes up.

*****Shoot! I was just invited to go sailing. Will come back and catchup on these comments within the next day or two****

Rusty

Ari,

Try to do it in an interval fashion on an empty stomach…then don't eat until 1-2 hours after your workout. This will increase the amount of HGH released and will help you burn off that last little bit of body fat.

cynthia,

I would start with an exercise bike, work your way to a treadmill after you have lost a little weight. Start with low impact and once you feel in decent shape, you can slowly introduce jumping rope.

Megan,

I don't know enough about this condition to give you workout advice, but you can lose a lot of fat with diet alone. In fact diet is 80% of the battle.

Sarah,

Look up "jump rope pads" on Google. I have seen thin pads that will help…not sure who sells them.

Tiffany,

It really depends upon diet. I think 2-4 pounds per week is doable if you have a lot of weight to lose. If you just have a little weight to lose then 1 pounds per week.

Angelina,

I have never heard of jump rope ever causing sagging.

Samantha,

Your number one goal should be to eat less total calories to create a calorie deficit. You should check with your doctor what are the best foods for your condition and simply eat less of these. Once you get that under control you are going to really receive the benefits of exercise. The trick is to get the diet thing figured out first.

Jamie,

To lose fat and gain muscle at the same time, you simply eat under a calorie deficit, while increasing the volume of lifting. Type in "nutrition muscle" into the search bar in the upper right hand corner of my site to get more info on eating for gaining muscle. The post that comes up is called "Nutrition Plays A Small Role in Building Muscle Mass – Controversial Video". I would train with weights first, then jump rope.

Jason,

No need to do this more than 30 minutes at a time and 3-4 times per week is perfect. To get maximum results, do your workout on an empty stomach (no calories of any sort for 3-4 hours before)…and then don't eat anything for 1-2 hours after. This will give you the most bang for your buck when doing this type of workout.

Ann,

I like them both. If one becomes too easy switch to the other. You could go back and forth like this and get great results.

John,

It would depend upon the intensity of jumping rope, but it kicks my butt more than running at a decent pace.

Rusty

Thanks for the feed back. One last question. How many calories would you say 30 minutes each jump rope session burn? I actually jump 1 minute and then step on 12" step blocks for 2 minutes than stop for 30 – 45 seconds and repeat for 30 minutes. I end on 30 minutes of treadmill at 3.5 mph at a 15 incline. I have stopped eating anything before and after as you suggested. Will let you know in a month how it goes. I hope this all works out!

I've ben biking, great resluts in the lower part of my body. Now I'm looking for something that will help my intire body, I was wondering if Jump roping would help in the breast area at all.
They are definetly hard to get rid of.
: /.

how long do i have to do thus jumprope workout to get nice abs? can it be done in a month?

im sorry i think i mispelled a couple of things in my request.
what i meaqnt ot s ay was " how long do i have to do this jumpropw workout?" and :can it be done in a month?"

Hi, rusty i love ur jump rope methord, but most muscles deplete all their stored energy in 20secs, i usually find myself struggle to jump after 40 secs mark, so do you think it works if i jump 45 secs then give it a 30 secs rest and still consider it a HIIT, if i jump with high intenstiy during those 45 secs.
Thanks man.

i wonna ask..when i jump for the 15 minutes shall i do it fast or slowly or it doesnt matter and it gives the same results either ways ?..and what will happen if i stoped to have some water? coz am kinda person that cant excercise wid out drinkin water every few minutes ..and there is no nomber for hw many times i should jump per aday and gives the same results as if i jupmed for 15 minutes …coz it doesnt make sence for me to jump for 15 minutes coz i could be slow ,i could do lesser than i sould do …..hope u understand my point

Dear Rusty, and whoever else reads this thread….I want to share my experience with the rope!

So, I am 37 years old, and I've never been one to exercise. When I was 18, I suffered a very bad leg break…pretty much wrecked my lower leg, ankle, foot. I still have poor feeling, always hurts, limited range of motion. Basically, a mess!

When I first met my wife, about 15 years ago…I was about 250 pounds, at 5'11" . Well, she got me eating right, and I dropped down to around 200, yahoo! Then we move to Japan for a year, and I got down to like 165, yikes! I felt good, I looked good….lots of walking and vegetables in Japan

Anyway, we moved back to the US about 7 years ago, and I got back up to about 200. So…this summer (I'm an elementary school teacher) I decided to get fit.

I had a jump rope hanging in the garage, and I found this web page on a random search. I jumped every day from June 15th to August 29th (I missed 4 days in all).

I'm currently down to 170 pounds, my clothes are falling off of me, my body has totally changed….but the best part is that I'm getting some range of motion back in that bum foot/leg! YAHOOOOOOO!

Since school started, I'm doing about 4 days a week….35 minutes a day. I do 3 minutes as fast as I can, 30 seconds of rest…I keep that up for 35-40 minutes. That's the routine. I love it.

Thank you so much for the excellent advice. I'm a jumper for life
Andrew

Hiii Rusty,
First f all. thanx a lot 4 creating such a nic site….. ma question s tat whether jumping ropes can cause uterus sagging???

Hiii Rusty,
dis is realy a fab site thank a lot.c i wnt 2 los some breast fat wud rope jumping help or wl sagg da boobs plzzzzzzzzzzz help- thank

Hi Rusty,

I am 56 years old and need to exercise for bone density and would like to tone up. I am 5'3" and weigh 135 lbs. So I have a some fat around the middle, 33 1/2 " waist, 37 1/2 " belly and bulges around the bra areas. What are some good exercises to do to help with these areas? I would consider myself as a beginning exerciser.

thanks

Hello,

Im 26 yrs I gained weight after giving birth of my 1st baby .. most of the weight is in my thighs and waist, i've been thinking of the jump rope workouts and I happened to find ur article which is very interesting

Will 15 mins per day be helpful ? im on a diet as well

hi rusty,

i would like to say that you are a great sport, in more ways than one! i mean, to help strangers with such awesome information and in such an open friendly consistent way, that is great rusty You take the ideal of health to a new level …

i liked skipping as a kid, i rediscovered it coz of guys like u, i have this habit of counting the jumps. . . i guess i should count the minutes instead. do u think if u jump 500 times in 5 minutes it proves you are really fit? alternatively, i want to know how many minutes should i be abel to jump to confirm i am a really fit man? i am looking at a continuous rope jumping scenario here..

I have been skipping recenly do 1500 a day, the problem is i get a sore shins that get really painful usually the left side, any advice?

hey,

what is a good diet to go on for jump rop to tone ?

I do 3000 jumps every monday – friday mornings:) will I be able to loose weight and tone up in 2 months?

this is really great. found this site only on tues n started trying the 15mins regime. i gotta say i kept tripping over my ropes e past couple of days. today is my 5th day doing this (gave it a miss on fri), n i found my beat. i can really feel my stamina building n it's only been the 5th day. i havent been exercising prior to this for like at least 3years too.

i love this site!

oh yes, n ladies, i think rope jumping adds radiance to the complexion too!

Oh yes! My complexion glows since I started.

Rusty, I have arthritis and it acts up in the winter time (even though I'm only 23) will my rope jumping worsen this?

iam 17 years old and my height is 5"5 and i weight 160
thats over weight would jump rope make me skinny over all
becuase i have big upper body
and the rest is perfect if only i lost my belly and my arms and my back fat
iam tottaly skinny

Hey Rusty, I am 13 5"5 and weight about 135-140 havent measured in a few weeks anyways i started jumping rope on mon or tues and my legs are killing me i realize it will stop and was just wondering how long do you think it would take to lose like 15-20 while eating healthy and skipping. p.s. I am also working out so that i dont loook super skinny by summer or at least after winter oh and my workout is usually 60 mins of competetive B-Ball at school and between 20-0 mins of jumprope a day and i sweat alot during both that's good right?

ok i've read half of these posts and well there are so many so
im just gonna ask

i want to know the negative effects of jump rope joint damage ect?

actualy yes i did this when i was in highschool still only 21 so not to long ago lol.and i lost a great amount on my face.i posted pics on my myspace and people couldnt believe it and askin me wat the hell was i doing to get like that.all i was doin is 1hour jump rope a day 5x a week.and happened realy fast around 2 months if not less i lost alot on my face.and im now back again and i want to lose alooot im 175lb i wana drop to 130 if that is even posible i do have muscles and that muscle look even though i never lifted weights i hate that.but ya

Hello Rusty,
I recently suffered a knee injury which has brought my running career to an end. I'm desperately looking for something to replace the HIT as well as the low intensity. I believe I have found my replacement for the HIT portion of my workout regiment in rope jumping but I was hoping you could offer some advice as to what to do as a replacement for my low intensity. I can't run and a stationery bike will get my legs to bulky so I was hoping you could help me find an alternate exercise. Thanks in advance.

Hello rusty!

I like your blog and the idea of rope jumping… I'm a female and I am afraid that jumping rope will make my legs bulkier? Can that happen? If it can, then what cardio exercise can I do?? I'm afraid my schedule doesn't allow for running, jogging…swimming.. An exercise that I can do home that slim my calves???

Thank you so much!! I really love your blog…

Hi Rusty!

First of all I'd like to give you two thumbs up for such a great site! So, to my question. I've seen a few websites that recommend doing low intensity cardio after HIIT, and you suggested it yourself for us to be able to take advantage of the fast heart rate and to burn more body fat. I was just wondering how this works? How does the low intensity cardio differ from the HIIT done beforehand? Thanks!

Margarita

Hi Rusty. I'm just beginning to jump rope. My goal is to ultimately build muscle and NOT lose weight as I'm already quite thin (65kg, 6ft tall). Will jumping rope allow to build muscle on biceps/chest/stomach areas? What else should I do? And how long do you recommend I jump rope for each day?

i have heard jumping a rope is harmful for girls and womens .
as the female utereus come down, by jumping.is it true?and there will be complications in pregnency?my age is 25 and i m not married.
reply soon

Hey Rusty,

Great website, comments and advice. As a keen soccer player on winter break, I am looking to improve on speed, strength and general fitness with the following 4 days a week work out:
20reps*4sets crunches, 20*5 sit ups, 5*4 push ups, 3minutes of alternating supermans, 4 minutes doing the plank (1mn/30 sec rest), followed by 15 minutes of jump rope (5 minutes/2mn rest/1min/1 mn rest /1mn/1mn rest etc etc…)
Additionally I have soccer training twice a week (2hours).

As mentioned above My overall goal is to perform better and start the second half of the season (6weeks away) at full potential (increased speed strength, jump, stamina). Of course along the way I would love to build the full six pack (slight beer belly).

My question is how can i improve my home routine to reach my goals? I am 6'2 84 kg have no access to treadmill and have currently for the 2 months to come little opportunity to run outside.

I look forward to your comments and recommendations. Cheers

hi rusty! love your site.. i have a question. thus jump ropping will build my leg muscles? coz i dont want it to grow.. and is it a good alternative for running coz i dont have much time to go out for a run.. i just want to tone my abs.. and could u suggest a workout after i jump rope for my abs? thnks a lot…

Hi Rusty. Great site – good Jump Rope advice.

To those who have shin pain – be sure you are NOT landing on your heels when you jump rope! JR should be always on the toes. this lets your ankles act as springs and cushion the impact of the jump. If you heels hit the floor then you will shock your bones and possibly cause microfractures.

Also, your readers may want to google jump rope competitions – there are a lot more "tricks" that you can learn to keep the workout interesting.

BTW – I am male and turned 55 Sunday – and Jump Rope is one of my favorite exercises!

RUSTY,

This is an immense website. Although I have a question which I havent seen asked yet, I dont think, and am very unsure about.

I have an ectomorph body type, however decided last year to seriously try and gain and build muscle. I am extremely happy so far with gains I have made and have really increased my muscle size, however I still want to increase my chest slightly, however also lose body fat around my stomach.

I have read many articles and books, and now know that HIIT training is perfect, however I do not want to lose any muscle size, but lose the body fat avround my stomach, as this is what I gained from using weight gainers and high protein intake.

My routine is 5 times a week I do weights, and have begun doing 2 times a week HIIT jump rope (just started though) and 1 evening I play badminton.

I have read about your idea on not eating 4 hours before which I will now start doing before cardio, though am I doing enough cardio to get a 6-pack visible and lose this body fat!

Sorry for such a long post, its just something I am struggling to find the answer to.

Many thanks,

MH

I just got on your website and thanks for being there, hard to find the truth sometimes. Anyway I'm 52 have had a bowflex for awhile and need to rethink what to do for a good fat burning workout, started doing the weights with short cardio in between sets. Really felt the difference, didn't have the rope or the room to swing it so just jumped up and down like it was there LOL. Going to get one though. Trying to get rid of the belly and get back in shape. Any advice would be appreciated.

Hello! I am 125 pounds and 5"6' female.
I have some fat on my upper legs, stomach and upper arms I want to loose and I also want to tone my whole body and get tighter.
Does the jumping rope also help loosing weight? I started to do the jumping rope everyday for 20 minutes with breaks but I only started a couple days ago. Im afraid Im going to get muscle instead of loosing the fat and I dont want that to happen. I havent exercised for a very long time until these couple days. Do you have any recommendations for me?

Thank you!

Hi Rusty,

I am trying to lose 10-15 pounds (and some inches off my waist, thighs, and hips) and am hoping that jumping rope for 15 mins. and walking/jogging on a treadmill for 15 mins. 5x a week will help. Diets never work for me because they are hard to stick to. I am married to a guy who loves junk food, and so any diet I try is over before a few days have passed with all that temptation in the house. Is it possible to lose weight without a strict diet? I do love to eat fruits and vegetables, but I am also seemingly addicted to the bad carbs like bread, pasta, and cereal…as well as Twinkies!
Thanks for your help. You website is amazingly informative and I enjoy that you are so positive and motivating and not preachy. Keep up the great work.

Hi…

I have been jumping rope recently in 15-20 minute workouts, alternating between high/low intensity spurts. I don't seem to have the coordination to jump any other way than with both feet of the ground at the same time…I have tried over and over, but 2 feet at a time is the only way that works. Otherwise I'm tripping over myself. I can go for 2-3 minutes at a time in that form. Is that a problem? Should I be doing it differently?

Thanks…

Hey, I am 15 and male. I have always been podgy (a bit chubby but not really what people call "fat") this year I have started to go to the gym (I do weights and cardio (I go running, do swimming and rowing machine) and I also watch what I eat and don't eat junk food (at all, I never really have). I can see some big changes – I and more muscular, burning fat off and generally becoming fitter. I know that if I carry on like this i WILL achieve my goal figure…BUT….My thighs are huge, they wobble about when I run and walk, but when I tense the muscles they are rock solid! I want smaller thighs, will skipping get me smaller thighs? I already have a speed skipping rope and know how to skip ( I do skip abit when I can't go running because of homework to do and school stuff) I just need to know if skipping will give me smaller thighs.

Thanks, and great site by the way

I am really interested in gaining five more inches on my vertical leap. What would you recommend about jumping rope and is there anything else I can do?

Hi rusty,

I have been reading your blog and the comments people have left on it and it is truely inspirational, keep up the good work!
Basically, i want to start this jump rope workout that you have shown, and was wondering how many times a week and for how long do you recommend i skip for to ensure i burn fat and tone up. I tend to store fat in my thighs, and lower abs, and was wondering whether this workout would tone up these areas.

i look forward to your response thanks!

Hi, i was wondering if jumpping rope makes my leg bigger or bucker??cause i used to jump rope before evryday and i notice that my leg were getting bigger:(. Was it because of Jumpping rope or was it just my mucle in my legs. Because i really want to loose 5 more kg nd ihav been to the gym 4 to 5 times aweek and i have notice some changes in my body but its so slow for me to loose weight. I just want to loose weight and have a beautiful legs and abs, do you think jump rope will let me achieve my goals?? And will it makes my legs look more buckier?

This has got to be the longest running comment section ever! I read through about 30 comments and noticed I wasn't getting anywhere. I'm going to add a jump rope routine in for a month for a change of pace and see what happens. Thanks for the ideas Rusty.

Hello! I'm 18 (5,6 feet and 124 lbs) and I have lost 8 kg (15 lbs) over last year but I am afraid that it might come back because I have quite a big appetite. I eat healthy (almost no junk food) but I really love dried fruit and nuts but they contain a lot of calories so I am worried that I have to exercise more. I want to alter my exercise schedule but I'm afraid it won't be as effective as it has been. I am jumping rope 15-20 min a day every day and combining it with half an hour of pilattes or 45 min of some Tracy Anderson exercises for hands, legs and stomach. I want to start doing 15-20 min of strength exercises 3 times a week. If I just add these exercises to my schedule it would become too time consuming so I was wondering if I could replace jumping rope by these strength exercises 3 times a week. So I would be jumping rope 15-20 min a day 4 times a week, doing 15-20 min of strength exercises 3 times a week and doing some other light exercises like pilattes for 30 min every day. Will this be enough to stay in shape? I also have dancing lessons once a week for 2 h and 30 min and walk home from school (15 min). I know this is a rather complicated and specific problem but I would really appreciate your help because you seem to be very wise.

Jumping rope is not only good for burning belly fat but the exercise can cure a hangover too. http://www.spaweekblog.com/2010/02/22/medicine-balls-jump-ropes-the-6-all-time-best-hangover-exercises/

Hey,

I started jump roping last week.. and I just do it for 5 minutes 4 days a week and i run the other 3 days. I also lift. I am 5 9' 140 pounds.. i am a small frame guy.. alright i am getting off topic.. but i wanted ask.. my upper traps get really tired.. they start to burn.. i cant do it for 5 minutes straight because of that.. i have to stop every 20 secononds or so.. is that normal?

Hey Rusty!

I am at 120 pounds, petite at a height of 5.1" and have been working out on and off on the exercise bike. But I want to tone and sculpt my body with the jump rope. I have tried it earlier so I know it works but since summer is round the corner, would really like a beach ready body.

How long should I do the HIIT training with jump rope at 30 sec workout, 30 sec rest intervals? Should I target 30 mins each day for 5 days a week for best results? Should I also combine this HIIT workout with exercise bike training? I am pretty much in form otherwise and flexible. I have a bit of stubborn belly fat, a result of binging during holidays…lol. So wanna get tight abs, toned arms and great sculpted blegs! Pls advise..love your site and definitely waiting to try this awesome workout! Btb, i hate weights so would prefer to stick to cardio.

i'm not proud of it but i have really gained alot of weight in my back…i have what i refer to as back boobs….disgusting isn't it?!
anyway, can you please tell me a good exercise for this problem that i can do in my house…i haven't got any workout equipment.

thanx

hey i really want to lose my belly fat i am 146 an i want to go down to 115, will skipping help me lose the weight an for how long? thank you

Hey MAN!

Recently I decided to get back into shape to lauch a Eco Spirituality Retreat. I have been jumping rope for years, and it's great to find people who are learning the benifits of rope jumping.

When I go to the gym, I go pass those silly machines into the studio pop on my music and jump rope jam for over a hour. I get all kinds of stares from people. From the dudes sitting and waiting inbetween sets. I just want to yell out to them and tell them. GET A ROPE! COME JUMP WITH ME!

Keep up the good work man, LOVE THE SITE. CONGRATUILATIONS!

Amar

Hello Rusty,

Great blog you have going here. Its really nice the way you answer peoples' questions individually. it shows that you have passion for what your blog is about, and that's so rare these days. Two thumbs up!!

I'm in a bit of a quandry at the moment. Just moved to a new country, don't know my way around yet, but I need to get in shape. I have a bit of a belly (a combination of late meals, many years of no exercise and beer ), but i wanna get toned and have great muscle definition. I am 27 years old, i'm 6'1", I weigh 204 lbs and my body fat percentage is 14%.

I have been looking for info for my particular situation, and recently discovered burpees, bodyweight exercices, HIIT and jumping rope. I want to use these methods because I don't have any equipment, except my jump rope. I may buy a resistance band if you recommend it, but can't afford more equipment (poor student in a foreign country, Boo Hoo ). I also don't have much space to work out in (small dorm room on a crowded campus). Also, have a time constraint, have only between 15-20 mins to spend on exercise daily. (SO MANY CHALLENGES!!!)

Can you recommend a program that will let me drop body fat, and get a toned, defined body?

Thanks a mill.

Musa!

P.S:- I would also like some advice on what to eat. I tend to eat a lot of junk at the moment as I dont know my way around.

hi hi,
is jumping on d trampoline the same thing as jumping rope???

TY for d postings.
aloha

Hi.

I have big broad shoulders and big arms. As a woman, it looks really terrible. My upper body is bigger than my lower body. Would you recommend a jump rope to get as proportionate a body as I possibly can. I am under the impression that skipping will keep me fit but works more on my upper body than anything else. Please tell me I'm right!

Hey rusty,
my height is around 5' and i weigh 63 kg.. i have started doing rope skipping.. and the only thing that can keep me motivated is results. i am taking a good diet.. i have fruits and veges and no junk food.. i also drink a lot of water.

i jump 5 times a day and for around 15 mins.. i walk for around 30 mins too and i take stairs whenever possible. please reply to me… for the sake of keep me motivated..please…

I was just wondering what a good jump rope workout would be best to increase my verticle jumb in basketball….or any other workouts not with a jump rope? thanks.

would you recommend jumping rope and running as a workout at the same day???
PS. i have noticed in the past few days a strange pain in my upper back could this be cause from jumping rope?? thank you

Hi

I want to tone my whole body! At this point i have pretty thick thighs so i dont want all that to turn into muscle – will that happen if i continue to jump rope? I need to loose fat on my thighs and also belly fat to fit into my jeans that i did fit into 2 months ago??! makes me sad, but im ready to do anything to have a better fit!

thankkks!

Nice exercise blog and really like your information about jump rope exercise. Even i am also fitness loving person and member of abworkouts.me that keeps me fit and healthy,i got nice abs in less than 2 months. Exercise keeps us fit and also improves our mental health.

I took a break from jump roping because I developed plantar fasciitis. I was adding it on to my regular 5 day workouts (3 days cardio 2 days weights/interval training). But I didn't take a break, but did several minutes in a row. Your workout isn't bothering my foot at all, and I can stay on the ball of my feet when I do jump.

I also am trying a variation using a child's exercise toy. I used to have a "Lemon Twist" as a kid, and got a good workout when I used it. They make updated versions of this – http://www.escapadedirect.com/lemontwist.html — I found a different version at Target with a heavier ball at the end. I don't know if it makes it harder, because you have to rotate the leg with the toy on it and jump at the same time, but my husband says it's much more amusing

Thank you for this site, can you please tell me if jumping on the rope will reduce hips and thighs thnx

Hi.
I'm 18 and i just accidently happen to run into this website. im planning on getting a jumprope tomorow and start jumping rope. i weight roughly about 145 i think. and i have a lot of fat in my tummy for some reason i built it up after i got out of high school. I was chubby when i was younger and i want to know how long do i have to jump rope in order for it to help me lose all the fat on my belly. i dont want it fat, i just dont want it super flabby and ugly. and what do you recommend i eat before i jumprope because i'm a picky eater and i hate that but i tend not to eat healthy alot. and also is jumping rope all i need to do to lose the weight,because i dont know what cardio workouts are. so if you could please get back to me that would be great,Thank you.

rusty,

did jumping rope helps you to get cut muscles?!

tnx in advance.

Hey guys and gals,

I wanted to give my 2 cents. I have done jump roping basically all months but winter which I switch to different cardio.

But I only do jump rope and pushups pullups til muscle fatigue and it does pay off big time. I am a smaller guy (145 lbs) and it tones all your muscles and you will see the 4 pack then 6 pack in no time. Just DONT GIVE UP.

All together takes 20 minutes a day of workout which anyone can find to do. Good luck and happy exercise.

Hi Rusty, I've been running for about 2 months now, and working out as well, but I don't seem to lose my belly fat, I do Push ups, Bench press, chin ups, pull ups, crunches and much more but I don't know what im doing wrong, I was thinking about jump rope and I think im going to give it a try, oh and I also don't eat much either like I used to.
Thanks

Hi there,
great post and great blog! I love it.
I have a question on the lenght of the rope though; I have a nice speed rope, I always thought it was too long, because I'm unable to have it spinning fast, unless I use a lot lot of energy from my wrists. Now it turns out it's too short, in fact it's at my upper abs. What's wrong!?

I really enjoyed reading your post! What type, and brand of jump rope shud I buy…also where can I find it? Thank you.

Hi
Im wondering if jumping rope will help me get smaller thighs since i have big ones, mostly fat

Hi,
Im not necessarily overweight but I am looking for an exercise plan that will help me get more toned, and get rid of mmy love handles and "man boobs" for good. Been reading some of your posts, and they're awesome! Hope you can help me too!
Alex

i am doing jump rope skipping for the the past 2 months now and am noticing dat i have gotten a 4 pac not only dis my butt in a little tone and my hips i am exercising45 mins a day and is sweating alot does this mean i am loosing weight i am 5ft 4 inch the last time i check my weight b 4 i started jumping i was 132ibs when i look inthe mirror i notice dati have a little hips and my belly is going to hae a six pac preety soonand finally is my weight good 4 my age i am 23yrs old

helllo all i need 2 kno is wat jump rope does 4 u!!!!!!!!!!! so if u could iwl2kvs thx… o? and i love jb!!!!!!!!lol =]

o? ya 1 more thing is tht um jomp rope??????

hi rusty,

i just stumbled on your site, do you solely jump rope or do you weight train as well? i think you should also get people to submit pictures of their results from following your routine. i want to be leaner. i am at about 20% body fat and i want to get it down to about 10-12. if i were to just jump rope following what you have recommended, how long would it take?

I currently weigh 80kg approx and my height is 5-7.Now,I want to lose about 12-15 kg within the next 25 days(Sounds like a joke,i know that,BUT IT'S NOT!).Firstly,is it possible to lose that much of weight relying solely on a jump rope,or some more exercises would be preferable?Secondly,how many jumps do i need to make everyday(without or along with other exercises)?And thirdly,how do I go about pulling it off?I'm willing to go to any lengths to make it work,all i want's RESULTS!Would anyone please help me out with this challenging problem?Reply eagerly awaited!

Hii
i want loose 10kgs in month.is it possible with jumping rope?
in the mean while i am doing diet. is it fine if i do 30 min daily giving 1 min break.

I have always gone to the gym, I recently stop going and started jump roping. I jump rope for a few min. in between the jumping I use the rubber bands, then I go back to the jump rope and repeat… WOW, I have noticed a big difference. I have always worked out but this is the best by far…….I do have a question, How long will it take for me to get up to 15 – 25 minutes of jumping without taking a break? Love the blog..

hey i just want to know if skipping could help me lose my chubby facial cheeks

I just read the blog, let me tell you: it's great! I'm beginning to jump rope from tomorrow till the end of time! I have just one question. Is there any speed rope that you specially recommend?

Wow read alot on your site. I wanted to know if Jump roping will help me lose my breast fat… I'm a 36DD and I want them smaller ever since I had my dtr I've gained weight I'm 5'6 and 180… I want to drop down so I can lose my belly fat. So if I run a mile and jump rope will that help? or how long do i run and how many jumps do i do to acheive my goal…. Thank you

Hi Rusty……How many days a week can I jump rope without "overtraining"?….I do body weight exercises for upper boday on M/W/F……I do HIIT sprints on a track on T/Th/Sa….I want to go hardcore 4-6 weeks…..I have the most stubborn belly fat for a guy in good (not great shape)……Thanks

Hey. Im 16 almost 17. Im like 6 foot tall and weigh about 140, but im wanting to get more definition on my body especially my stomach. i have small layer of fat on my stomach. Will jumping rope or even just jumping and trying to touch a high point help me lose the last little bit of fat i have, so i can see my abs? Thanks

How many times a week should i do this jump rope routine?

hi rusty!!!
i'm so glad i found this site…had been looking for a jump rope site for a while…i've always loved it, but never seem to be able to keep a consistent routine.
i've been regular for just over a week now, and the results are fantastic! i look slimmer, and feel fitter…
the big though for me is, i want to do this everyday forever! (or at least almost!). how do i motivate myself? what are the tricks? thanks!

I always kinda lauged off the idea of an effective jump rope workout… I mean, really? That's what schoolchildren use!

Well, it's also what boxers do to help stay in fighting shape.

I started jumping rope a couple months ago and haven't looked back. Compared to a big cardio machine like a treadmill, it's far cheaper, more effective, more portable, and lower impact.

Love the HIIT workout, too!

I've been jumping rope for about a week now, have lost 1 pound and my stomache's gone in. The problem I'm facing now is that my ankles hurt so much that they hurt when I walk. What have I done and how can I undo it because I don't want to give up jumping rope.

hi thnx for ur website its rly helpful!
my ony question is, i just started jumping rope but when i try to increase my endurance, my calves start seizing up while im jumping and they get so tight i cant keep going. itfeels like the muscle is gng to explode out of my leg. is that because im landing wrong or am i just out of shape? plus, that tightness doesn't mean my calves are getting bigger right?
thnx!!

I just started jumping rope I've been jumping every night before bed for 20 mins how long will it take to see results?

Hi

Im trying to loose weight in 19days for a school ball. What would be the best and most efficient technique for skipping that will help me get into shape within this time frame?

I use jump rope to do my intervals when I don't feel like doing wind sprints. I actually started adding planks in my 30 sec cool down. Killer core workout.

Great post Rusty!

Thank you so much for this workout, I'm used to intense rowing and cycling training for 2 hours at a time and was worried that I would put on fat whilst not training over the holidays. This routine is getting my killer abs back in no time just wondering, this interval excersise will stop me losing as much muscle as low intensity cardio right? Thanks so much.

1. I am 64 and having CABG.I jump rope only for 15 seconds and rest for 15 seconds.This cycle continues for 30 minutes while watching TV and the wall clock and sipping water during intervals.
2. Recently I found new innovated product "JumpSnap" very useful just because there is no rope between handles.it mimics the snapping sound of normal jump rope in addition to a Calorie counter,jump counter and timer.
and 3. My problem with jumprope was snapping of the rope in middle due to constant friction with the floor and making it useless after few months.

hey, im a teenager, whos overweight. And I really want to "WOW" people when school starts again! ive always been the fat friend, and im sick of it. I don't like doing the long cardio workout videos. So do you think if I used my stationary bike and jump-rope 6 days a week and watch what I eat like i do now, I could lose weight, and get results before I go back to school in 24 days??

Hi there Rusty,

This is honestly a FABULOUS site….Thank you for taking the time to patiently answer all of our questions!!..

I have a hourglass figure and I have read on the Internet that weight training/resistance training is a definite no-no until all the fat has been shed off as our body types typically tend to gain muscle mass easily. I have found this to be very true in my case. Jump rope has been suggested as a very good technique for hourglass.

My question is:

1) Should we keep the routine for jump rope at 15 minutes (only varying the interval on/off times) and hit the treadmill with steady state cardio for 20-30 minutes OR should we build up the jump rope time to 30 minutes and do 20- 30 minutes steady state cardio as well?
2) I plan to do the jump rope routine of 15 minutes in the morning(in a fasted state) followed by cardio and do the treadmill intervals for 10-12 minutes in the evening. I plan to do this routine 5-6 times a week. What do you think of this? Or please suggest how I can include both jump rope intervals and treadmill interval in a 6 day workout routine a week to get the best of both?
3)Would jump rope alone give me shapely arms as I am not keen on using any weights?
4) What is the maximum time that you can do intervals do get the maximum fat burning advantage?

Thanks a bunch Rusty for your invaluable advice.

Have a great day!!:)

Warm regards,
Ann

plyometrics is ahell of a wrokout. thats whats so good with plyo. you toned up while losing weight. it kind of looks like you been lifting weights with this sort of exercise. like seriously!

you can also get a good workout with jumping jacks. 3, 5, 7, 10 mins would do the job.people really underestimate and overlook plyo training and its benefits. especially jumping jacks.

i am planning on starting a jump rope routine. i do ten sets of 100 jumps. is this a good routine to start with. i want t lose some body fat. please help……

Rope skipping exercises helped to get me back into shape after a long lay off. I don't particularly like to run or jog but wanted something that I could do in my garage during the winter. A jump rope was all I needed to buy but I did buy a boxing timer too. My goal was to reach 3-3 minute rope skipping rounds with 1 minute rest in between.
Yes I did make it but it took me a while to get there. I still jump rope but am trying to get more sprinting in also while weather permits.

dear Rusty

my question is – i have big deposit of fat on right side abs (means my right leg side).. hope u got it.

but on my left side abs (means my left leg side) is not much.

so to remove this "big deposit of fat" on right side abs WHAT TO DO PLESE REPLY ?

Hey there. (: My question about jump roping is that can it build muscles in your thighs? I am slim, and I want some big muscley thighs. I know there is work behind it, and I am willing to do it. (; I just hope jump roping is a great way too. I've done other things, which slowly did help me but they feel quite ineffective for me at times.

hi, thank you so much for answering questions:)
I wanted to ask, I am 5'1 and weigh 136 pounds, I had a baby 6 months ago and I can't seem to budge my weight. i was following Jennifer Nicole Lee's Fitness Model Program if you don't know about it you can check it out here
http://www.bodybuilding.com/fun/fitness_model_training.htm
The problem is that i have chunky calves and thick thighs and a big butt to begin with, and she recommends doing squats, lunges, calf raises with weights 8-12 reps and from what i've read in the comments, you say that it will make the muscle bigger…now i don't know what to do??
I really want to lose about 15 more pounds at least and tone up my body, especially my lower body…
I want to jump rope, but I also breastfeed my baby and I don't know if I could go 4 hours without eating before exercising…please do you have any helpful tips concerning my case…how long should i jump rope and how do i tone without bulkinng up, how much should i strength train?
Sorry for the ramble and many thanks!

sorry again, one more question…and anyone else who can help please answer as i have not noticed rusty answer any of the questions as of late!
i have only jump roped for one day starting this past week and i did it for 10 minutes HIT or between doing bicep and shoulder exercises…I also did that after I did my lower body workout (squats, lunges, calf raises) and now i have really bad knee pain when i jump…should i push through it and keep jumping or take a rest for a few days? also my ankles and heel hurts (i jump roped without shoes on carpet).

Please help anyone!

hi rusty, im 5'1" and 150 lbs… i wanna lose 40lbs.. im on a diet.. and just wanna know what u could recommend … about jumping rope routine 4 me… i wanna lose 40 lbs atleast b4 2011… hope to hear from u soon… thanks

Hi rusty
i was reading your article on jump rope and was wondering if it will actually help with my stomach? i have a very big stomach and it is bothering me in a big way. just want to tone it up a bit. do u have any specific excersises that will help me do that

i use to jump rope say three to four times a week, then i got this crazy job that takes a lot of my and by the time i get home am too tired to eat let alone jump rope. but after seeing your blog am motivated to start allover again. but how do you learn to that? keep up the good work.

@ Mariam – Please don't make the injuries worse by pushing yourself to hard. Injuries need time to heal. Try doing high intensity interval training on a stationary bike. This should put a lot less strain on your knee.

Jumping rope is a great weigh to burn calories and tone muscles, but it more important to rest an injury. As soon as you've recovered though, get back to that jump rope!

@Amanda – Jumping rope will help you, but not by itself. You need to really focus on your diet first, then exercise.

Good luck to you both!

I've just added jump roping to my workout routine and it's been working great!

Jumping Rope burns roughly as many calories in 5 min as running on a treadmill. Plus, it looks cool if you can master a few tricks such as double-unders and criss crosses. I like to do mine in front of the treadmills. If you're pretty lean, don't be surprised if people start asking if you're a boxer.

Hey, first of all, what a brilliant website! Feel like I'm learning so much from it. When it comes to using a jump rope, could you give a routine which is aimed more at toning rather than burning fat with the risk or losing muscle? I am pretty lean, I've been told at the gym not to do much cardio, maybe some sort of interval training? Thanks. Again great site and keep up the good work!

I remember reading somewhere on the Internet how a woman was losing weight by just jump-roping for 5 minutes straight 3-4 times a day every day and in a year or so she completely transformed herself having lost 30 or 40 pounds.

It's great especially one-leg jumping for men done in an interval mode alternated with two-leg jumping!

Hi… sorry, I didn't quite had time to pass through all the comment.. I have 2 questions about jumping rope and I hope u don't have to repeat urself with me… First, I want to mention that I am jumping 2-3-4 days per week 1000 times, but I'll try ur way… sounds better … I want to know: If I'm having pain after 3 consecutive days of jumping rope, shall I continue or take a break till the pain is going away.. I've tried b4 to jump with pain but it's hurting alot…and the second question: it's helping the breasts muschles?

Hey there!

I'm really liking this webpage, and your genuine responses! I fell in love with jumping when I heard that 15 min or so is equivalent to about a mile of running, and god knows that was a pain on my knees. Wondering, in the long run, how bad is jumping on the joints? I read that it increases bone density, but how about the knees?

My first few days were killer, but now my calves are getting used to it. I'm looking forward to getting more savvy and doing tricks, but for now, I'll stick to the workout. As for any advice you have for me, I'm 18, and an overall athletic girl, but I can't seem to get rid of belly fat. It may be genetics hates me (and my love for carbs), but I am determined to get rid of it. You had mentioned it may be the last to go, but I'm guessing I'll get lean eventually. Any advice for just sticking through it? It's quite difficult to work so hard and not see my six pack emerging. And I'm working on the diet, I know…haha.

Do you recommend monitoring my target heart rate? And as for time, do you recommend in the morning because than my metabolism will be revved up for the whole day? And lastly, time-wise. I'm in college; it gets a little difficult trying to time everything. What would you say is the least time-consuming workout I could strive for? 15min daily? Thanks so much. You should be a friggin' nobel laureate with how many lives you're improving.

Hi

Im in the same boat. doing 30 min jump roping and 5 laps running around a baseball field. I feel great mentally and I feel my skin getting toner. But I was wondering how long it took you to lose 50 lbs.

i can only jump rope for 15 seconds. what should i do?

im 6'0 250 and ive been hitting the gym for the past 5 months 6 days a week doing walking,bike, weight lifting, and some jogging and ive only lost 20 pounds. my question is if i start this jump roping excersise and hit the gym how fast will i lose 30 pounds? and my diets pretty healthy. i do cheat on my diet once a weekend.

Hello, this is really good information but i had one question so my "butt" is that spot on the body where fat burns last and i tried a lot of stuff at the gym but my "butt" doesnt really get smaller although its not really big but w/e my whole body looks really good except im not satisfied with butt so would jumping rope help me with that ?

Excellent jump rope workout routine. I like to include this in a wide variety of cardio exercises to help burn belly fat. Thanks!

hi!
im 16 n a half yrs old and im a girl…i used to be skinny till i ws 16 i never gined weight no matter what i ate and now suddenly i have belly fat n flabs on my waist!! will jumping a rope help me loose this fat asap!! in how much time will it help me??????

http://fatburn.com/free_tool_activity_burn.asp
One pound fat is equal to about 3,500 calories
When I first started skipping rope 15 minutes a day, I lost about 3 to 5 pounds a week. Good luck.

Is High Intensity training with a jump rope the Best Cardio if you're guy wanting to slim and tone your entire body? I'm not overweight, just out of shape. I want to lose my "Man boobs" Lol and tone my abs and legs as well as lose my love handles-muffin top! Thanks!

Thank goodness that Rusty stops answering the questions. I was reading the early posts and wondering how this guy could have the time to answer all those questions. He can't. Anyway, this is a great site and you can learn a lot from previous posts. I'm middle aged male, 5'5" 160 lbs. I used to do group ex classes for cardio, but due to tight space in the classes and time conflict, I had to give it give it up. Since I've signed up for an inline skate marathon for Sep 2011, my goal is to get in shape to do the best in the skating event. I've chosen rope jumping to be my cardio as I can train on my own and be indoor for the winter. I jump at the gym, in the group ex room late at night when they aren't using it. Ideally, I want to be able to jump for 2 hrs as that is the length of time it takes me to skate the 26 miles. But I can't do that yet as that is too much too soon. I have to start slow. So my goal for now is to jump for 1/2 hours including rests as needed. It's interesting to read that some people had trouble with jumping on one leg. I started doing it last night just for variety and I like it. But I can see why it would trip up some people. Anyway, that's my story.

Excellent article and tips on doing a jump rope workout. It is easy to dismiss this kind of workout because it is harder to imagine this burning fat and getting a person fit, but just look at boxers and many other athletes.
Using a jump rope can work as well as any interval training workout if you do intense periods along with a more relaxed phase as you outlined here.
-Sam

Hi rusty,

i wanted to know wat the ideal gap between cardio and my next meal would be. Does cardio also have to be followed by a post-workout meal like in weight training? If not why ? Cos i don wanna lose any muscle . Am on low carb diet. And i do my cardio on low carb days and weight training on the high/medium days. Thanks a lot!

I am a freshman in high school and I play a lot of soccer. I know I have great chances of going further. But I want to get a lot better. I was wondering if you had any works that would help me with my agility, cardio, and foot work. I have been trying a lot of things. But haven't quiet to find something I like. I just started taking my protein stuff again and pills, also finally just bought a jump rope. I have pretty big calf muscles for my age but after just about five minutes I walk into my room hurting. But I don't seem to really be breaking a sweet or feel that jump roping is targeting any thing else. What am I doing wrong and I hope you can help accustom me to a really great work out, that would really help with all the stuff I am asking about.

I was super fit until I hit 25 and a mixture of work and too much and a Bordeaux liking saw me stack on 25 pounds. I tried yoga and gym and squash etc but nothing worked for me like skipping (or jump rope) … I started with 10 mins three times a day, and now am up to 30 mins (with rest) three times a day …. have lost 18 pounds, feel fitter and more toned than in years. Yoga has also helped with breathing control, but overall this is just a brilliant low cost, do anywhere/anytime fitness winner

I have a question: after jumping the rope for 30 sec, can I rest for 1min just by doing nothing (only walking or so) or is it better to continue to jump with a lower intensity?

Hey Mark,
Great job on your success. If you don't mind me asking, how long did it take you to lose 18 lbs?
Sophie

Hey Rusty,
This is my first time ever one your site. I like the fact that you take time to answers questions i hope you get to mine.

Okay im in iraq right now and im trying to get in the best shape of my life all i have is time and a good gym. Im trying to surprise my wife with a new body. I've never had a six pack or been i really good shape since i have been with her. So thats my goal while im here. My workou is
Monday- Lift 1hr (A.M) Sprints 30min (P.M)
Tuesday-Jump rope
Wednesday- Lift 1hr (A.M)Sprints 30min (P.M)
Thursday- Jog for one hour
Friday- Lift (A.M) Sprints (P.M)
Saturday- Cross fit work out 1hr
sunday- off

on the days i lift i eat no more than 100g of crabs and non lift days 30g. just want to know what you think of this program.

Hey Rusty,

I'm 6'1 230lbs and I play football in high school. I'm really trying to just size up in muscle and lose fat, so I weight train Monday, Wednesday, Friday, and Sunday and I Sprint and Jump Rope for 30 minutes on the days in between. I was just wondering whether doing cardio will break down the muscle tissue as well as the fat its breaking down? Or will it only get rid of fat?
I really hope you can answer my question and look forward to your future articles.

Hey! I'm 17 and play volleyball. I'm naturally big boned so I have a big butt and big thighs. I have a lot of leg muscle and want to keep that for sports but I still want to get rid of some excess fat. What would be my best option for that? Thanks. Love reading your articles.

Rusty,
I Just started jumping rope a week ago to keep myself in shape since i can't play football anymore. I've chosen the boxing method (3 intense minutes with 1 minute of rest, 12 rounds) and I'm thinking i should do this every other day? Also, coupled with core training, how fast should i see abs develop? Love the site by the way

Rusty,

I've been on a strict 1200 calorie per day diet along with exercise for 2 months now. I've seen some results in body fat, but not enough. So I am about to begin this jump rope routine. I read where you said don't eat anything 4 hours before working out to decrease body fat. Is there a certain amount of time after working out you should wait to eat as well? Also any advice on the effect of a low calorie diet combined with workouts would help.

Okay, so I'm 19, 5'6" 130lbs at 27 percent body fat. I'm not sure if that's good or not. I don't really exercise, but since I am getting older I want to do something that will keep me in good shape. I'm not looking to be all muscular, just a bit toned up and keep it that way. I want to build up my endurance, and plus I kind of miss Jump roping. I want to Jump rope and Walk, what do you recommend? I have a naturally High Metabolism, I don't work out at all, and I've stayed within 130lbs for a while now.

I'm a girl by the way. :]

Hi I'm thinking of starting jump rope and I was wondering about how long it would take until I actually started seeing results, and I plan on doing it everyday.

Hi,

I started jumping for 30 min, with 30 sec breaks in between. I love it, and the workout is amazing. My problem is that after about 2 weeks of doing this almost every day, my ankles hurt so back that I could barely walk, and had to stop. I am using sports shoes, and I jump, not skip. Is there anything that I am doing wrong? I really love this workout, and it really helps in losing the extra wieght that I am dying to get rid off, but I'm scared to get back to it in case I will have the pain again.

Any advise would be extremely appreciated

I forgot to say that when I jump, I always land on the balls of my feet, and I can feel either a muscle or something all the way from my foot to my upper calves stretching and feeling like it's on fire, especially on the backside of my ankle.

Hey, I'm trying to lose around 2-3 inches around my waist with jumping rope only how long would it take to lose that.(I no I can't target so we can skip that part.)I try jump rope almost everyday for at least 30 minutes. Will that alone help me lose 3 or so inches in about a bit longer than a month. Thanks so much

So I started my guys jumping rope: 5 days a week, jump for 1 minute rest for 1 minute… We do this set 15 times for a 30 min workout. What's the next step in increasing our cardio/fat burning using the jump rope? Oh yeah, this is in addition to my running from 2 to 5 miles a day…genetics help me stay too heavy…

Nothing beats coupling diet and exercise for reliable weight loss.

Hey, I just started the jump rope workout and I love it. I have a goal of trying to lose 15 pounds in the next 7 to 12 weeks. I wanted to see how often should I be doing this interval workout? For the past week I have been interval jump roping every other day, as well as soccer practice 4 times a week. I am also trying to make healthier eating choices, eating around 1800 calories daily. I wanted to see if I should be jump roping everyday? and if my calorie count is good? basically any other advice you might have would be awesome! Thanks so much!

[...] a High Intensive Interval Training routine.  For those of you who don't know what that it is click here for the actual post on FBB and read the blurb before the workout section.  Here's the [...]

HI,
I MA 17 YEARS OLD AND HAVE A FEW AMOUNT OF FAT UNDERNEATH MY CHIN AND HAVE SMALL AMOUNT OF FAT ON MY BELLY THAT WHEN EVER I TIGHT UP MY BELT I SEE FAT LEANING OUT A BIT.SO I WANTED TO ASK YOU THAT IF I DO IT EVERY DAY ROPE SKIPPING WILL I REDUCE THAT FAT GET BACK MY SLIM BODY…..?PLEASE HELP ME????

im 15 years old ……and im skinny. I want to gain legs without getting fat in my stomach . when I see other people with legs I feel sad and disappointed on myself. I just want to gain legs without getting fat in my stomach . I would like like some advise from you. so can you please help me . I would be alive and happy again to here a advise that would help me.

hi im 24yrs old 168cm and my weight is 69kilograms i was slim few years back but due to sedentary lifestyle i have lot of belly fat which i want to reduce badly…..i started skipping since a week …but i dont have idea about wat to eat for reducing dat fat….can u plz suggest some diet plan for dat? thanks in advance

Hi I would like to know if jumping rop will help my breast fat I know I am sound silly.but hey I need an answer

Hi!

I'm trying to burn some fat from my stomach and thigh areas! I don't really like running, so will jumping rope for 20-30 minutes a day work just as well or should I just learn to like running?

thanks! great tips by the way!

I'm not too sure that it would "burn belly fat" though I know it works wonders. Really depends on the person's body type/genetics etc.

Biscayne Boxing & Fitness Club

Hiiii
iam 22 years and i want to start skkiping…with in 3 months i want to reduce my wiast as well as thighs..daily how much time i can do this to reduce my waist..and also what is the diet i want to maintain…pls help me…

JUMPROPE IS DEFINETELY BETTER THEN RUNNING!!!!

Nice jumping. I'm jumping over a rope only in phic. lessons. ab exercises for men

Hi, Ashwin here. Last year I managed to lose around 55lbs and haven't put on any weight , now I guess I want to get leaner and put on some serious lean muscle, so, could you give some ideas for a diet which goes with HIIT ?
This is a wonderful site btw

I had been doing abs workouts and I just got a jump rope and I want to know that after that im going to lose belly fat and have killer abs

Hey guys..

A bit of advice.. no matter what you do.. take your time and enjoy your workouts. Too many people decide to go at it too fast.. too hard and get burnt too fast. KISS Keep it simple stupid.. and you'll see results.. i promise.

Well please help me. I've been swimming for 2 weeks great results. I'm so happy but now I'm worried may be because I took milk. Whenever I drink milk it makes me fat & my belly react weridly like a balloon is been filled with air lol. Is something wrong with me or it's just my thinking that full cream milk makes me fat?
Also I thought Running is a lot better than swimming right?
Love your website.
Hope to hear soon from your side.
Umer!

I have to say that I always thought of jumping rope as either kiddie play or something boxers did to say in tip top shape. I mainly do running as my main form of cardio and I've added some HIIT sessions in recently. I've gotten some really impressive results in a very short time. My abs are definitley showing and that's after two babies! Anyway, this article has me thinking that maybe I should make the small investment and purchase a good, quality rope and do my HIIT cardio sessions with the jump rope in the winter months when I can no longer do my cardio outside due to the inclement weather. I was afraid that I would lose all the progress I've made once the weather turned cool because I don't have a treadmill but reading this has eased my mind. I guess jumping rope is the new cardio!

Hi,
I have just started trying to lose weight after having a baby. It has been a long time since I have exercised and I am trying to put together an exercise plan to help me trim my stomach and tone my arms. I am going to follow your jump rope work out and was wondering what you would team with it? If it is relevant I am still nursing my daughter (she is 7 months old).
Thanks

Hi,
I have about 4 months until my ball
i weigh about 69 now, and want to get to at least 60 or under.
whats the best way to tone by legs butt stomach and arms?
i have a jump rope and treadmill at home and stairs?
please help

Hi,
im trying to tone up but i dnt wanna loose my ass (excuse my language) or my boobs will jump rope gt rid of those?1 and wat orther exercise is good 4 toning… is badminton one?

Hi,
im 5'6" in height and 83kgs. by all means my BMI is obese. do jumping rope will really make my body more fit and especially with in 1 mo?

Hi Rusty

I am 173 lbs now and I wish to lose 40 lbs and get back to 143 lbs by the beginning of September. I have been doing jump rope everyday (at least 1,000 strokes) and I have also been walking 4 miles a day for a week now. I also have been "sauna-ing" a bit (5-10 minutes) after my jump rope workout. Someimes on sundays I go golfing. I also go rowing (gigs) weekly for 1 hr sessions. Is it possible?
Its the dog days here in NYC and I am drinking lots of water and skipping dinner.
This is because I have a slightly obese BMI (I know, really bad) and I am in my late teens. Can I lose 40 lbs in around 1.25 months like this?

Thanks!

I've been wondering if jumping rope makes your thighs smaller. >,<

I very much like to play the jumping rope ,and normal jogging but when i am doing this i realise that weight reduce in upper ties , and back . 3 month's back my weight is 78 kg i start jogging and rope jump and reduce as 73 kg in that my lower part belly is reducing very slowly onely , how to reduce reduce lower belly .
I will explain my the jogging and jumping workout pls refere me its correct or not
1, i will walk the 400 meters circle ground and make a small warm up
2, start jogging for 400 meters for five laps in between 10 to 12 minutes
3, and then i will make a walk and do the free exercises
4, then i will run 100 or 200 meters running ( 100 m in 13 to 14 sec , 200 m 40 to 45 sec) and i will make revere jogging for 100 meters and finish my jogging and running part
5 then light free exercised and start jumping rope for 4 sets 200 counting and finish the ground work outs
6 ,at last iwill do the pull up exercise for 40 numbers as a six sets each sets 6 to 7 numbers and double bar for chect part 20 numbers for 4 sets each sets 5 numbers
my exercise is in correct way or wrong way of exercise this way onely iam practice for 6 days in a week one day rest
pls reply me , if its wrong guid a proper instructions from u r side

heeey Rusty

I was just wondering, i recently started to jump rope because i wanna burn my body fat off.
But basically, are you supposed too eat after you workout or before and if before how long would you wait till excersising?
Also, I was told that excersising right in the morning before breakfast is the best time too excersise and burn the body fat…?

Thanks

Hey Rusty:

I just started jumping rope every day. I am throwing javelin for college this Spring and need to slim down by then. I want that tone look with the athletic feel. Is it a good idea to jump rope everyday before or after running? I run 2-3 miles a day and watch what I eat. My goal is 195lbs by August 31st and I'm at 206lbs. Do you have any suggestions to reach that goal? I started at 218lbs in June. Thanks for this site. I just stumbled upon it this evening. Look forward to hearing back from you.

Thanks,

Dan

hi
im going to start it today for 20 mins then 5 minute rest then another 20 minute
will that help me get a thigh gap?
how long till i get that if i do it everday?

um hey rusty u r an amazing at jum roping i do 800 jumps a day does that help i do 50 then rest for 2 mintues

I enjoy jumping without any Rope. I use JumpSnap device.While watching news over TV,I jump for 15 seconds and rest for 15 seconds.I do this for 20 minutes meaning I jump 1000 in 20 minutes.This keeps me fit enough to enjoy a busy working schedule.

hey,
i m new to this site.was reading all the comments.it's absolutely gr8!i have a 9 mnth old baby.and it's not possible to go out and exercise.just bought a skipping rope and was thinking of starting it home.i want to lose weight and also work out my abs,buns and thighs.will skipping a rope help me with all of these?please reply and help me.

hey rusty i recently bought a jump rope and wanted to know how well it would work. i have a lot of fat build up around the stomach area (i have a muffin top and the little hanging flab ) will jumping rope help me loose this and tone my legs and butt. also will it help with my triceps?

hey Rusty thanks for helping people to reach their goals.. I would like to ask you is by doing this i need a diet?, my problem right know is the love handles, hate them but i am burning them, they dont know yet it is a surprise..lol….anyway i am about to buy the rope tomorrow.

Hey there Rusty, I am a 22 year old stay at home mom of a 2 year old and an 11 month old. We live in Oklahoma in the country so the heat is so bad right now I'm unable to be outside much. I am wanting to mainly tone especially my belly from being pregnant, and my thighs some. Is there anything other than jumping rope I can do inside with the hustle and bustle of having 2 very young kids?

Hey Rusty,
I'm trying to lose my belly fat and get some muscle in my calves. What combination of work outs should i do in addition to jump roping?

Thanks

Hello Rusty,
I am 28 years old and at the moment in AIT (advanced individual training) in the military. I came across your site looking for different exercises to do to tone and tighten my abs.
I recently purchased a jump rope and have added that into my workout routine. I do PT in the morning and then after my schooling I hit the track for at least 2 miles a day and throw the jump rope in there for another 10 minutes. After, I do different crunches such as, the bicycle, the plank, leg raises, Regular crunches and also throw in sit ups. I do about 25-50 a piece in 3-4 sets nightly. I have been working really hard at this and eat a low calorie diet consisting of fruit and cereal in the AM, vegetables and a small salad in the afternoon, followed by a vegetables fruit and protein such as chicken or pork for dinner (if their serving it that is). Breakfast is my biggest meal and then I get smaller amounts for lunch and dinner. I am have that nasty little, what I like to call kangaroo pouch, around my lower stomach area and hips. I can't seem to get rid of it as hard and as much as I work out. Any suggestions on how I can tone that part of my body and accomplish getting those abs I want before my 9 weeks are up here? My height is about 5'9 and weight is sitting at 155. Other then that area my body fat is rather low.

Hope to hear from you soon
PFC Brennan

Hey, I love your page, glad I looked up on this.. I have a few questions lol. So if I do about 15-20 mins of jump rope a day 5 times a week would that have any affect on me? Like would I be loosing weight?, & if so, bout how long do u think till I see results? & also would it help me loos weight on legs, stomach & love handles? Im trying to loose like 10 15 pounds. Im not fat but im chubby lol. & thanks for the advice…. -kristina

Hey! I have acouple questions.. So I'm trying to get toned and muscular for basketball season coming up in about 2 months and will jumping rope 4 days a week and doing situps the other 3 give me quick results?? I've really been trying to get a 6 pack but I havnt found the right solution.. I am going to try the jump rope and see if I get results. Oh and also what diet do you suggest I maintain to get the 6 pack abs and how fast will I see results? Thanks

rusy im 23 yr old male i gained 3 yrs ago i was about 195 pounds i managed to jump to 260 within a year now im down to 230 ive been working at it for about 4 months and i cant seem to drop a pound. i recently bought a jump rope. got any tips that will help me get this wieght off? thanks
Cory Johnson

Rusty am 19yrz..wieghn 61kg..5'7..am dying 2 loose belly fat..my waist is 32 inches and i want to loose 6 inches…hw many times shuld i jump rope a week and 4 hw many minutes?..pls wat other exercise can i do along with it..i really want to loose it in 2 months.. And also jumping rope with my two legs up,is it okay for the HIT??..Tnx,i rilly luv this site

Pls does jump rope give tight butt?..nd a friend told me it gives sagging boobs..is it true?

Great post Rusty, people don't realise how difficult skipping is. Look at the shape boxers are in thanks to including skipping.

-Rick

Thanks for the instructions and the video. Getting started on this today. Its time to get back into shape. Will be taking some before during and after picks and will report back.

Hi Rusty,
I am at the 2 year mark post colon cancer surgery in which I ate my way through chemo and radiation treatments and multiple surgeries, as the medications make you so sick with nausea. I went from 200 lbs 6'2" to my more huge 260 lbs. I started my circuit training slowly 6 months ago and my strength, posture and energy levels are hugely improved, but the weight has not budged one bit. My trainer is worried that running or hard jarring aerobics may be too much on my knees. I asked her about jumping rope but she was unaware of the +/- with the added weight. (I live in a mountain area so I walk 1 hour quickly up and down steeps hills quite well now.) Any comments or suggestions would be appreciated.
Chris

Hi Rusty,
If I do 3000 jump ropes a day monday through friday, is that unhealthy?

Hi Rusty,

I want to lose 10 KGS in one month

I have started jumping rope since 2 weeks

my routine of diet is as follwos

-get 7 AM drink 1 glass of hot water with Honey and lemon

-8:30 AM i strt jumping rope, I do 400 jumps each 100 with different style

-I take shower, I take puffed rice(murmura) in breakfast

- I drink lots of water almost 4 ltr a day

- I take salad in lunch

-I hardly eat one chapati in nyt and sleep by 10

(I'm wrking women)

my height- 5'3"
My weight-67Kgs
My age-24
status: married

please tel me what i can do for more weight loss, ryt now i see very less difference in my weight even after 2 weeks.

how much i should jump rope to lose 5kg in 3 weeks atleast pls help me pls

Will jumping rope help for muscle spasm?

I have been jumping rope for 3 weeks now and i lost 9 pounds….jumping rope really really really works!!!…thanks

I'm 19 and I'm 150 pounds. I don't consider that being fat but from the looks in the mirror I say I am. My only problem is, I got a little fat in my thighs, belly and a little man boob problem….just a little in those 3 area's. Can you help me with some advice? I would really appreciate it alot.

Hey im 14 5"10 and 80kg, i really want to get a 6 pack, i started eating healthy 2 weeks ago, i have planned out meals for the next day, ive lost some weight, i have a skipping rope, and i was wondering if i keep eating right, and do skipping for 15-25 mins a day how long do you think it woul take to get a 6 pack?

In the video i had to rape the mute button jk

I have been skipping rope for 2 weeks just being the same old fat 14 yr old boy and i have been skipping rope for 3 weeks and ive already lost up to 36.9 lbs its a great way to exercise no doubt about it and im starting to actually feel my abs.
(I worked really intensely to get this but now that i've done it i feel great!)

i am the mother of three kids, youngest being 14months old. i am quite lean except for my abs. my pblm is that i have to loose body fat but cant afford to lose much of my weight. i am 5feet 3 inches tall and weighs 50 kgs. please advice.

Hey rusty,

Stumbled on your site when googling jump rope routines! I used to jump for about 15mins a day, then hurt my foot real bad about two months ago. Its pretty much okay now, and im jumping about 5 mins a day but HIIT style. Would that still be effective in burning fat? Just wondering, and would appreciate your input!
Btw love your site, got lots of helpful advice! Thanks again

hey nice blog!!!
m a girl 21 yr old n my weight is 50kg….i have fatty stomach…which i wanna reduce…..can u pls tell me how much i should reduce n how???
i started doing jumping ropes just from 2-3 days…

Hi. What is your routine. How long,how many days a week and how are you excersizing ? Thanks

Lots of questions here but no answers. Duhh

Jumping rope is a great HIIT workout. I like to use jumping rope as a session on it's own and also a component for my crossfit sessions. By incorporating jump rope sessions into my training routine I have managed to drop my body fat percentage to under 10%. I will be posting on my site a few variations that I do with my jump rope workouts. Thanks for the routine outlined above, I will be sure to try it out.

im 16 and I rly want to get flatter abs . What should I do cause I still have a bit of fat near the lower part of my stomach which seems to never disappear . Is there any excercise which u recommend to fix this ?

I jump rope now for 8 months, 30 min 5days a week, and all my left over fat gone, just 6 pack rip abs left!!!! so if you want that abs, you must jump 5 days a week, and you can eat anything you want!!!! great site !!

I the 30 second on/off jump routine very 5 days for 10 mins….
but i don't fell any burn…
does that mean I'm not burning any fat?

HEY! Rusty, am 17 years old i weight 125kg am overweight, i wana loose weight to become a HIP HOP DANCER, does jumping rope will help me get to 75 kg and get a toned body? Is it ok to combine jumping rope and dancing? Brian

How many times should i do this a week? And what days? I weight lift about four out of the seven days so when should i do this

I can confirm this works. I had developed a pretty noticeable beer belly and just 2 weeks of jumping rope like Rusty recommends, by adopting a high-intensity interval training (HIIT) approach, my gut went down almost to normal. Sure, not everyone experiences results this quickly but I can definitelly tell you this will get you in the right direction. Thanks, Rusty!

Hey Rusty, very interesting page, and thanks for including the video – very Rocky Balboa. Of course, skipping is an old school exercise for boxers, probably something to do with integrating Rhythm and Hand/Eye coordination into the exercise. I haven't done any skipping in years, probably because I don't have much space at the moment (low ceiling). However, when I move house I will remember your advice, including the point about it being adjustable. Thanks

@Jose. Perhaps use skipping/jump rope to warm up before your workouts?

you need to feed yourself by the sound of it you are not eating enough so your body will try to hold onto the fat the it has. fee you body and muscles and you should see a difference, you should be eating 5-6 meals a day with your biggest being break fast and lunch.

Hi, I'm trying to lose 15 lbs, no set date. I weigh 165. I've been pushing back from the table, drinking more water, and want to start jump roping. I don't want to lose my curves just tone them! Can you let me know if jump roping will accomplish this, how long do I need to jump rope, and when will I see some results?

Hi Rusty,
I found my old jump rope today and decided to give it a go. I'm 13, Miserably weigh 70 kg, and 163 cm. I don't prefer to run. I live in a very crowded place so there's no place to go down for a run or something like that, and the gym's far away. I have a huge muffin top, very flabby arms and thighs, and a kinda fat stomach. I've decided to start rope jumping. I don't rope jump based on time, but on number of times. And not in one go. Like i do 50, take 30 seconds rest, then 50-100, 30 seconds rest, 50, rest, 100. rest for an hour or so, And then again do 50. Like That. I plan to do around 1250 jumps a day. That's 25 sets of 50 each. Is it enough? And I'm planning to undergo a strict diet. My Goal weight is 55, And by when can I get that, at the earliest? I have a body fat percentage of 31%.
Any help Would be appreciated (:

Is there any bad effects on skipping rope for women with overweight? (Lowering of Uterus)

Hi Rusty, Good writeup but you've stopped answering the questions!! Am 41, 5ft 1", weight swings between 58 and 62. I wnt back to the jump rope this monday and have been sweating like something is wrong somewhere so this article really put my mind at rest – I would like to lose the bit of fat on my tommy how soon will i notice the change?