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- Jumping rope for weight loss: How often should we jump rope to lose weight?
- Jumping rope: How many times per week and for how long should we jump rope to lose weight?
- Jumping rope: 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 jumping rope training plans!
- Performance, effects and impact “before/after”: List of jumping rope programs over 1 month at medium intensity!
- Performance, effects and impact “before/after”: List of high-intensity skipping rope programs over 1 month!
Jumping rope for weight loss: How often should we jump rope to lose weight?
All you need to know about jumping rope
How often should you jump rope to lose weight fast and see results? Does jumping rope help you lose weight? How many times per week and for how long should you jump rope to lose weight and burn fat? The tool below enables you to track the effects of jumping rope over a month. Simply select the duration of your jumping rope session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra pounds!
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!
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Jumping rope: How many times per week and for how long should we jump rope to lose weight?
Find out more about jumping rope for weight loss!
While regular physical activity combined with a healthy diet can help to slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about jumping rope and its caloric expenditure?How many sessions per week and for how long should you jump rope to lose weight and see results? Here are some answers.
Calories burned with jumping rope!
The jumping rope is the ideal fitness accessory for effectively maintaining your figure. Whether in the gym or at home, it enables you to perform a dynamic series of jumps that boost your rhythm and heart rate. It’s not for nothing that jumping 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, take up jumping rope. Jumping rope’s energy expenditure for 30 minutes of practice is between 200 and 800 calories. It’s also useful for some athletes, who use it to improve their fitness and endurance. Results can be seen after just a few weeks. As well as promoting weight loss, skipping rope helps to build muscle and combat cellulite and unsightly skin. Combined with a healthy diet, jumping rope will help you reach and/or maintain your ideal weight.
What is the metabolic equivalence of jumping rope?
The metabolic equivalent of physical activity is a statistical unit(MET Metabolic Equivalent of Task) that expresses the ratio between the energy expenditure of physical activity during exercise and the energy expenditure of an individual at rest. With a MET value of 8 to 12, depending on intensity, skipping rope is classified as a high-intensity physical activity, like competitive squash or intense rowing. This means that jumping rope burns between 8 and 12 times more calories than when at rest.
Jumping rope: 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 jumping rope training plans!
Do you know how much weight you can lose by skipping rope for 30 minutes, 1 hour or 2 hours? How often should you train to shed pounds and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of jumping rope programs over 1 month at medium intensity!
Jumping 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 |
Jumping 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 |
Jumping 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 programs over 1 month!
Jumping 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 |
Jumping 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 |
Jumping 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 |
