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- Skipping for weight loss: How often should we skip rope to lose weight?
- Skipping: How many times per week and for how long should we skip rope to lose weight?
- Skipping: Which plan should you follow and how often should you do it to lose weight?
- Estimates, calculations and weight loss results from several examples of skipping rope training plans!
- Performance, effects and impact “before/after”: List of skipping rope programmes over 1 month at medium intensity!
- Performance, effects and impact “before/after”: List of high-intensity skipping rope programmes over 1 month!
Skipping for weight loss: How often should we skip rope to lose weight?
All you need to know about skipping rope
How often should you skip rope to lose weight fast and see results? Does skipping help you lose weight? How many times per week and for how long should you skip rope to lose weight and burn fat? The tool below enables you to track the effects of skipping over a month. Simply select the duration of your skipping session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra kilos!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
Continue with the analysis!
Enter all required values.
Skipping: How many times per week and for how long should we skip rope to lose weight?
Find out more about skipping for weight loss!
While regular physical activity combined with a healthy diet can slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about skipping rope and its calorie burn? How long and how many sessions per week can you spend skipping rope to lose weight and get results? Here are some answers.
Calories burned by skipping rope!
The skipping rope is the ideal fitness accessory for effectively maintaining your figure. Whether in the gym or at home, it allows you to perform a series of dynamic jumps that boost your rhythm and heart rate. It’s not for nothing that skipping rope is one of the top 10 most fat-burning sports. If you’re short on time and want to burn as many calories as possible, try skipping rope. Jumping rope burns between 200 and 800 calories in 30 minutes of practice. It is also useful for some sportspeople who use it to improve their physical condition and endurance. Results can be seen after a few weeks. As well as helping you to lose weight, skipping rope helps to tone the body and combat cellulite and unsightly skin. Combined with a healthy diet, skipping rope will help you reach and/or maintain your ideal weight.
What is the metabolic equivalent of skipping rope?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) that expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. With a MET value of between 8 and 12, depending on the intensity, skipping rope is classed as a high-intensity physical activity such as competitive squash or intense rowing. This means that skipping rope allows you to burn between 8 and 12 times more calories than you would at rest.
Skipping: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight loss results from several examples of skipping rope training plans!
Do you know how much weight you’ll lose by jumping rope for 30 minutes, 1 hour or 2 hours? How often should you train to lose weight and burn fat? The tables below will give you an idea of your weight loss as a function of weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of skipping rope programmes over 1 month at medium intensity!
Skipping rope
Medium intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.08 | 0.16 | 0.32 |
| 50 kg | 0.10 | 0.20 | 0.40 |
| 60 kg | 0.12 | 0.24 | 0.48 |
| 70 kg | 0.14 | 0.28 | 0.56 |
| 80 kg | 0.16 | 0.32 | 0.63 |
| 90 kg | 0.18 | 0.36 | 0.71 |
Skipping rope
Medium intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.16 | 0.32 | 0.63 |
| 50 kg | 0.20 | 0.40 | 0.79 |
| 60 kg | 0.24 | 0.48 | 0.95 |
| 70 kg | 0.28 | 0.56 | 1.11 |
| 80 kg | 0.32 | 0.63 | 1.27 |
| 90 kg | 0.36 | 0.71 | 1.43 |
Skipping rope
Medium intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.24 | 0.48 | 0.95 |
| 50 kg | 0.30 | 0.60 | 1.19 |
| 60 kg | 0.36 | 0.71 | 1.43 |
| 70 kg | 0.42 | 0.83 | 1.67 |
| 80 kg | 0.48 | 0.95 | 1.90 |
| 90 kg | 0.54 | 1.07 | 2.14 |
Performance, effects and impact “before/after”: List of high-intensity skipping rope programmes over 1 month!
Skipping rope
High intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.11 | 0.21 | 0.43 |
| 50 kg | 0.13 | 0.27 | 0.54 |
| 60 kg | 0.16 | 0.32 | 0.64 |
| 70 kg | 0.19 | 0.38 | 0.75 |
| 80 kg | 0.21 | 0.43 | 0.86 |
| 90 kg | 0.24 | 0.48 | 0.97 |
Skipping rope
High intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.21 | 0.43 | 0.86 |
| 50 kg | 0.27 | 0.54 | 1.07 |
| 60 kg | 0.32 | 0.64 | 1.29 |
| 70 kg | 0.38 | 0.75 | 1.50 |
| 80 kg | 0.43 | 0.86 | 1.72 |
| 90 kg | 0.48 | 0.97 | 1.93 |
Skipping rope
High intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.32 | 0.64 | 1.29 |
| 50 kg | 0.40 | 0.81 | 1.61 |
| 60 kg | 0.48 | 0.97 | 1.93 |
| 70 kg | 0.56 | 1.13 | 2.25 |
| 80 kg | 0.64 | 1.29 | 2.58 |
| 90 kg | 0.72 | 1.45 | 2.90 |
