13 Tips on Skipping for Weight Loss

Tips on Skipping for Weight Loss

13 Tips on Skipping for Weight Loss

The first thing that probably comes to mind when thinking about skipping for weight loss is that it’s either something kids do for fun, or it’s used as a way for boxers to get in shape. 

However, skipping routines for weight loss are an effective method of burning calories, suitable for just about anyone regardless of skill levels. 

So, if jumping rope to lose weight is a cardio exercise that you’re interested in trying, we’ve got you covered with some of our best tips. From finding the right jump rope to practicing the perfect posture, you’ll be seeing results in no time.

If you’re looking to start skipping for weight loss purposes then our article is here to help by covering the following topics: 

But before we begin, are you thinking about kick starting your career in the fitness industry? If so, check out our personal training courses that we offer here at OriGym. 

Alternatively, you can browse through our plethora of fitness courses through our downloadable prospectus here!

What is Skipping?

One aspect that makes skipping the perfect exercise for weight loss is its simplicity. Skipping is a high-intensity exercise that involves jumping over a rope swung so that it passes over your head and under your feet.

Skipping ropes aren’t just something children use on the playground, they can also be used in a full body cardio workout that many boxers and footballers swear by to keep fit. Not only is skipping rope exercises for weight loss effective, but it’s also great for building stamina, tightening the core, toning the calves, and improving lung capacity. 

Whatsmore, as most of the focus is on your feet, this skipping exercise for weight loss also helps with hand-to-eye coordination, agility, balance and improves overall heart health.

Now that you know what skipping involves, let’s look at some of the reasons why you should try skipping for weight loss.

But for more information relating to how this practice can benefit your life click here for our article on the 15 health benefits of skipping

How is Weight Loss Achieved Through Skipping?

We’ll begin this section by answering the first question you’re probably asking - ‘how effective is skipping rope for weight loss?’.The answer to which is that skipping is an effective method of weight loss, due to the fact that it’s a high-intensity exercise which targets many areas of the body such as the deltoids, abdominals, and hamstrings.

Skipping also shapes and tones the stomach, hips, and thighs, as well as providing the arms with a workout as they must keep the rope moving. 

This helps to answer another popular question surrounding this topic, ‘how many calories does skipping burn?’. Naturally, if more muscles are involved in a workout, more calories will be burned, but the exact number will be determined by how long/frequently you skip. 

Skipping rope is also great for providing an effective workout in a smaller space of time. A lot of skipping for weight loss routines and exercises are typically shorter when compared to other workouts of the same intensity level. 

We understand this may sound somewhat counterproductive, but jump rope weight loss routines have the potential to be more beneficial when conducted at a shorter frequency.

This claim is supported by research published in the British Journal of Sports Medicine which analysed results from 36 previous studies. Researchers found that while all participants did lose weight, those doing bursts of high-intensity interval training saw a 28.5% greater weight loss.

The theory with high-intensity interval training is that it suppresses appetite and targets visceral fat in the gut. There’s also a psychological element too as those who have spent half an hour on the treadmill may believe they’ve burned a lot more calories than they actually have. 

As a result, certain individuals may continue eating the wrong types of food but believe they’ve ‘earned it’ due to exercising for a longer time, thus undoing all the positive work produced by their jump rope weight loss routines.

Therefore, if you jump rope for weight loss, you should see quicker results. Shorter high-intensity exercise will burn more calories than moderate exercise over a longer workout period.

However, as with any fitness journey, exercise alone will not provide you with dramatic weight loss if you still have an unhealthy diet. While many calories can be burned jumping rope, it’s not a miracle solution for weight loss. 

The key for jumping rope to lose weight is to create a calorie deficit. This is when the number of calories you consume in a day is smaller than the number of calories you burn. The NHS website provides a safe weight loss plan to help you do this, which also provides you the option to calculate your own personal calorie allowance depending on the weight you’re currently at.

Now you understand how to lose weight skipping, let's check out some important tips to keep in mind during this process! 

13 Skipping for Weight Loss Tips

#1 - Choose a Suitable Rope

Before you even begin to practice any specific skipping routines for weight loss, you need to first buy a rope. There are many different types of skipping ropes so finding the right one for you is important, as there is a lot of choice, and we understand this can be an overwhelming process.  

The Rope’s Material - A good place to start is with a wire skipping rope rather than a fabric one. These are the kind you probably remember playing with as a child, while there are some good quality fabric ropes, they aren’t as well suited to the speed workouts required to lose weight skipping. 

Skipping rope can be surprisingly difficult if you aren’t used to it, and while it’s quick to pick up, you’ll benefit more from avoiding minor injuries like the cable whipping you by purchasing a thicker rope. Thinner jump ropes will also swing overhead much faster than thicker ones, resulting in discontinuous workouts if you can’t maintain the speed if it keeps catching your feet.

Therefore, at OriGym we would recommend all beginners start out with a thicker wire skipping rope.

Weight of The Rope: One of the most important things to consider is your reasoning for undertaking this exercise, are you skipping rope for weight loss, or to improve your cardiovascular fitness? 

If you’re looking to lose weight skipping, a heavier rope may benefit you best as your arms will receive a better workout too. 

These ropes are also suitable for beginners as you can feel it passing beneath you because they aren’t as fast as thinner ones. This is particularly good if you’re just starting to practice skipping techniques and are struggling to find your footing.

Whatsmore, if building muscle is your goal, then a heavier rope will suit you better too. While they may not be as fast as thinner ones, skipping for weight loss and toning with a heavier rope means you’ll have to work harder to keep it moving, exerting more force with each swing. 

Heavier ropes are also a good choice for casual skippers as they give users more control regarding speed and intensity. Thinner cords are best suited for serious jumpers who are looking to double their speeds and records. 

If you’re interested in purchasing the right product for you head over to OriGym’s list of the 27 best skipping ropes, for a full comprehensive look at the best products available on the market today. 

#2 - Have Good Footwear

Before you begin to jump rope for weight loss, you’ll need a good pair of exercise shoes. However, we’ll start by mentioning the new popular trend of skipping rope barefoot. 

In recent years, there has been a lot of advocating for jumping rope barefoot as it’s believed to help toughen the muscles in your feet and strengthen your ankles. However, it’s advised only to try this once you’re experienced with the proper skipping rope form. 

While it’s unlikely you’ll receive serious injuries exercising barefoot, we advise giving your feet enough protection to avoid whipping your toes and ankles, especially if you're just starting out in skipping routines for weight loss.

With any type of exercise, the right footwear is important and skipping for weight loss and toning is no exception. Inadequate shoes can lead to potential injuries like shin splints and can make it harder to keep a good jumping rhythm. 

This will make the experience of practicing a skipping exercise for weight loss less than enjoyable and it’s likely you won’t want to continue with it. The right footwear should enhance your skipping rope workout experience, not hinder it. 

If you’re a runner, you should already have a good pair of shoes that will be suitable for this process. Running trainers are great because they offer all the support you need when practicing a skipping rope exercise for weight loss.

It’s important your shoes have enough cushioning in the midsole when skipping so they can act as good shock absorbers when your shoe strikes the ground. This keeps your feet comfortable during workouts and protects them from injury.

From aerobic shoes to converse, you’ll find most footwear won’t dramatically impact your training when skipping for weight loss. The three main things to consider when deciding on shoes are:

  • Do they provide overall support?
  • Do they provide ankle support?
  • Do they provide support for the arch of my foot?

If the answer to all three of these is ‘yes’, then you’re good to go! However, if you’re still in need of a good pair of shoes for workouts, check out this list of the 22 best cushioned running shoes.

#3 - Pick the Right Surface

When deciding on where you want to practice skipping rope for weight loss, it largely depends on how much space you have available. The International Jump Rope Union (IJRU) recommends choosing a suitable jumping surface to ensure muscle and joint safety in the lower body and provide a positive skipping experience.

For more information relating to exercising outdoors click here to read our training guide for outdoor fitness lovers

You’ll find most surfaces in your home such as wooden floors are suitable for practicing your skipping for weight loss routines. Having enough space to skip is the most important thing as you won’t find it an enjoyable experience if you’re being forced to stop when your rope is constantly hitting furniture. 

Concrete is a common surface to practice skipping rope for weight loss on, as its solid texture allows you to push off easily while its rough surface provides excellent grip for your shoes and reduces the risk of slipping. 

As it’s easier to jump on concrete, this makes you faster because it allows for the best rebound. In turn, the amount of calories burned jumping rope will be significantly higher when practicing on concrete. 

However, a disadvantage is that concrete is very compact, meaning it doesn’t provide as much shock absorption for your feet. This can be damaging and increase the chance of shin splints. 

Tarmac and asphalt are similar in texture to concrete and although slightly softer, can still be hard on your feet. Nevertheless, if these are the only surfaces available to you then definitely utilise them as they are great areas to practice skipping exercise for weight loss on.

Many athletes and gym-goers prefer to use mats when skipping for fat loss, as they provide extra cushioning for your feet and are great for absorbing impact upon landing. However, the soft surface also requires more force for you to push off, giving your calves a good workout too. 

The increased force means you won’t jump as quickly, therefore this skipping exercise for weight loss may not be as beneficial if your focus is to increase the speed of your skipping.

Other surfaces such as grass and sand can also be good for skipping rope for weight loss, as they both provide excellent shock absorption, and the lack of support will work unused muscles in the shins and feet. 

This softness is also great for beginners because if you trip over the rope and fall, it decreases the risk of injury. 

The most important thing when finding somewhere ideal to practice skipping rope exercise for weight loss is to find a place with enough space. Regardless of whether you’re indoors or outdoors, provide yourself with enough room to skip fully. 

#4 - Find the Correct Rope Length

Before you’re ready to begin jumping rope to lose weight, you’ll need to adjust the equipment to your height. There isn’t a one-size-fits-all when it comes to jump ropes, so be sure you know what length to purchase for your body.

A good way to test whether your skipping rope is a suitable height is to follow NASA instructions, starting by standing on the middle of the rope and pulling it up tightly with your hands in front of you. Hold the handles horizontally, allowing them to touch, and if the actual skipping rope (not including the handles) is barely able to touch your armpits when pulled up, then it’s a good length. 

Of course, the simplest test is that if the rope keeps hitting your feet, it’s too short, and if it slows you down and keeps striking the floor, it’s too long. If it’s too long and you’re using a cable skipping rope, then simply snip any excess wire off with some scissors and adjust it appropriately. 

Ideally, you want to purchase a skipping rope that is 2-3 feet longer than your height. A rope that is extremely long is much better than one that is too short as you can always cut extra length or wrap it around your hands instead.

A simple way to decide on the correct rope length for your height is to follow these general guidelines: 

  • 4’11” – 5’1” = 8’0”
  • 5’5” – 5’7” = 8’6” 
  • 5’11” – 6’1 = 9’0”
  • 6’5” – 6’7” = 9’6” 

While these guidelines aren’t set in stone, hopefully if you’re a beginner they give a general starting point for how long ropes should be when skipping for weight loss.

#5 - Stand Tall and Straight

Now we’ve got your equipment covered, it’s time to move onto the performance aspect of skipping for weight loss routines. 

If you’ve spent the better portion of this article asking, ‘is skipping good exercise for weight loss?’ The answer is yes, but only if you have the right technique down.

The best thing you can do when jumping rope to lose weight is keep your spine straight and not bend forward with each jump. 

Your body isn’t supposed to be moving back and forth with the rope, so aim to be pin-straight, moving as little as possible by letting your hands and wrists do the work. That’s why the skipping for weight loss tips mentioned in the previous point is so important, because you shouldn’t be leaning forward, worrying the rope may hit your head or feet. 

By keeping your head up and eyes looking forward, your spine will naturally straighten so it shouldn’t be too difficult to maintain good form when jumping rope to lose weight. 

Make sure your chest is out and keep the shoulders relaxed too. Although it’s important that your spine is straight, bend your knees slightly when jumping as it will make it easier to jump. It will also make you feel less stiff during workouts.

#6 - Remember to Relax!

We understand relaxing during high-intensity workouts is probably easier said than done. However, we can guarantee that skipping rope for weight loss will be a lot more enjoyable if you try and relax. 

Skipping is an exercise that is harder than it looks, and many people who start skipping for weight loss likely haven’t picked up a rope since they were a child. Some individuals think they can easily spend half an hour using one and are surprised when they barely manage a couple of minutes. 

If this is your first time attempting skipping rope exercises for weight loss, then your body will be under a lot of intense stress, so be sure not to stiffen up too much. Tensing muscles during workouts may lead to longer recovery times and soreness the next day as you end up putting unnecessary stress on them.

You can still practice the right technique while loosening up. This will be beneficial during workouts as it will make you lighter on your feet, giving you more of a spring on each jump.

At OriGym we have a whole article dedicated to the importance of rest days, which will provide you with further information on when you should take them and how they can benefit your body.  

#7 - Get Into The Rhythm

As with other forms of high-intensity cardio such as swimming, cycling, and running, skipping routines for weight loss are performed more effectively when following a set rhythm. 

For guidance on how you can safely partake in high-intensity training give our article on the benefits of HIIT training a read over

The speed you chose to jump at is the rhythm to follow during skipping, and whether you decide to do this fast or slow is entirely up to you. Gaining a rhythm can make the experience of jumping rope for weight loss more enjoyable, especially if you’re finding it difficult to pick up.

Finding your rhythm when you jump rope for weight loss is the same as hitting your stride when running. It’s something that may not be achieved during your first workout but after a few it should be easier for your body to fall into it without having to try as hard.

If you’re a beginner who is questioning ‘how effective is skipping rope for weight loss?’, you should make finding your rhythm your top priority, as this will produce the most effective results. 

At OriGym we recommend practicing getting into rhythm by first jumping without a skipping rope. We know this may feel strange at first, but it can help you get used to the feeling of jumping without focusing too hard on the actual skipping technique. 

Try counting beats and seeing how long you can jump for without getting tired. You’ll probably be surprised by how difficult this will be if you aren’t used to it.

#8 -  Bound Lightly

As it’s important to relax while skipping, it’s also good to take the ‘light and springy’ approach that’s advised for running. 

Further advice on how to improve your cardiovascular technique can be found in OriGym’s list of 17 tips to improve your running technique

Bounding lightly makes it easier to stick to your rhythm and maintain speed when jumping, try and land on the balls of your feet as this will make the landing softer and less impactful. By not letting your heels touch the ground, it will also give your calves a great workout.

Another thing to remember when skipping for fat loss is to keep your jumps small. Skipping as an exercise can be intense, so why make it harder for yourself? 

The trick is to jump lower and quicker, and while it’s best to avoid the rope so it doesn’t catch your feet, you don’t have to jump to the ceiling to stop this from happening. Jumping too high means you’ll exert unnecessary energy which will burn you out quicker. 

‘Double bouncing’ is also a habit that can become hard to break. It happens when you jump twice between rotations instead of once because you’re giving yourself too much time between rotations. 

A single bounce is much more effective when skipping for weight loss because it means you’re performing faster so is more beneficial in the long-term. If your goal is to preserve energy and skip longer during workouts, it’s best to exercise efficiently and break this habit.

#9 - Use Your Wrists

As previously mentioned, skipping as an exercise for weight loss is more effective when the body isn’t excessively moving. This even applies to your arms, which should be working hard during this kind of training. 

Although this may seem like an obvious statement, the shoulders and arms shouldn’t be the ones providing the power when you jump rope for weight loss.

If you use your arms and shoulders too much during a workout, it will make training much harder than it needs to be. In short, when jumping rope to lose weight try to avoid overextending your arms whilst swinging the rope.

In a similar vein to running and swimming those who may appear like they’re not pushing themselves as much whilst skipping, are usually the ones working at the most efficient level. Skipping for weight loss and toning is about understanding when to use energy and when to save it so you can continue for longer.

Your wrists need to be the ones doing all the work, keep your arms comfortably bent and placed about a foot away from your sides at waist level. Use a circular motion for the wrists, turning them quickly or slowly depending on how fast you want to go.

If you feel any pain in your shoulders or wrists after a workout, it may be best to lower its intensity. 

But for alternative ways to improve your wrist strength we’d recommend investing in one of our recommended 15 best grip strengtheners, all of which have been highlighted on our list.

#10 - Maintain Good Symmetry

The question ‘is skipping good for weight loss?’, is somewhat subjective and can be influenced by your overall technique. 

Maintaining symmetry is a simple tip for beginners but one that can easily be looked over. You want both sides of the body doing the same thing in order to receive an effective workout and keep you balanced.

When jumping rope for weight loss the ideal position is to have both hands jutting out from your sides at an equal distance with the handles mostly parallel to the ground. 

As with any kind of symmetry, if you took a picture of yourself skipping rope for weight loss, you’d want to be able to draw a straight line down the page and have either side perfectly aligned.

#11 - Incorporate Other Exercises

If you’re asking ‘how effective is skipping rope for weight loss?’ then the answer is the same as with other forms of exercise. The main factors depend on how long you work out for and the intensity of your exercise. 

Skipping rope is a great form of high-intensity cardio, a study was conducted to determine the effects upon cardiovascular efficiency that result from exercises such as skipping and jogging. 

One half of the participants skipped rope daily for ten minutes across six weeks, while the other half jogged daily for thirty minutes across six weeks. Both forms of exercise increased cardiovascular efficiency among participants, however, the study found skipping for just ten minutes a day was as effective as a daily thirty-minute jog. 

If this is the effect skipping alone can have, why stop there? Of course, if you’re a beginner then the most important thing is to first become adept at skipping rope.

Once you’ve improved your skills, it’s best to keep pushing yourself during workouts. This means you can either try incorporating different exercises between each set of standard jumps or try different skipping moves to really challenge yourself.

Depending on your level, a quick example of a workout with incorporated exercises could look something like this:

  • Standard Jumps – 20 seconds
  • Rest – 10 seconds
  • Jumping Jacks – 20 seconds
  • Rest – 10 seconds
  • Standard Jumps – 20 seconds
  • Rest – 10 seconds
  • Press Ups – 20 seconds
  • Rest – 10 seconds

If your goal is to not only jump rope for weight loss but also to become more proficient at it, challenge yourself by incorporating some different footwork between your standard jumps. If you’ve never skipped rope before, it will take a while for you to be able to do this efficiently. This type of workout may look something like this: Standard jumps – 20 seconds

  • Rest – 10 seconds
  • Criss Cross – 20 seconds
  • Rest – 10 seconds 
  • Standard jumps – 20 seconds
  • Rest – 10 seconds
  • Single foot – 20 seconds
  • Rest – 10 seconds

As always, it’s best to start off with something easier and build your times up as it is a tough form of cardio when you aren’t accustomed to it. There’s a reason why skipping rope for ten minutes is just as effective as a thirty-minute jog!

#12 - Rest & Recovery

The most important thing you can do after high-intensity workouts is listen to your body!

 We understand that if you lose weight by skipping and find a lot of calories are burned jumping rope, it may be tempting to want to do it every day, especially in the beginning. However, while pushing yourself is great, it’s also important to give your body time to rest and  heal. 

Recovery time helps improve future performance, decreases the risk of potential injury, and helps with soreness after exercise.

If your body isn’t used to tough workouts, you need to give it time to repair muscles. After a jump rope workout, it’s likely your legs will be the things that need the most recovery time, so care for them in the same way you would after an intense run.

It’s always best to begin and end any workout with some stretches. Dynamic stretches such as walking lunges and high knees are great for preparing the muscles and ligaments for performance as well as easing stiffness afterwards. 

If you’re skipping for weight loss, hopefully you’re already eating healthy, as this is an important part of the recovery process as you need to fuel your body. Protein foods such as beef, chicken, eggs, and fish are great for upholding muscle strength which will help you avoid injury. 

Protein foods that are low in saturated fats and minimally processed are best, whilst ‘Good’ unsaturated fats such as olive oil, avocado, and nuts are also great for boosting the immune system and reducing muscle soreness.

Whatsmore, it’s also imperative you drink enough water before and after workouts. Staying hydrated is important because the high-intensity exercise means your body will lose a lot of water by sweating.

If you’re skipping rope for weight loss, another thing you should do is get plenty of sleep, and according to the NHS, adults should be getting between 6 – 9 hours of sleep every night. This is crucial for reducing soreness and helping muscles become stronger as it allows them to rest and repair while you sleep.

No matter how much you want to continue training, it’s always best to ensure your body has healed sufficiently before picking up the skipping rope again.

 #13 - Keep Practicing!

As always, practice makes perfect, so don’t be too disheartened if it takes you a while to have a successful jump rope workout. You’ll be surprised by how tired you become after only a short time skipping. However, stay positive because this is natural! 

Don’t give up just because you aren’t skipping rope like a pro straight away. It’s likely your feet will catch the rope a few times or you won’t be able to jump as quickly as you’d like but hang in there. 

We understand it can be irritating if you aren’t progressing as much as you want to, especially if you’re skipping for weight loss, but we guarantee it will be worth it.

At OriGym we recommend starting off slow and building your times up from there, if the rope is too long or too short, adjust it accordingly. If your space is too cluttered, try and find some place better. Do everything you can, except give up!

If you’re enjoying reading about ‘Tips on Skipping for Weight Loss’ then we think you will also enjoy these other OriGym articles. 

Benefits of Skipping for Weight Loss

Now that you have the knowledge and technique covered, let’s look at some of the benefits of skipping for weight loss.

#1 - Great Calorie Burner

When this subject is brought into discourse many often question ‘how many calories does skipping burn?’. 

As previously mentioned, it’s a high-intensity form of cardio that when combined with alternating exercises, is great for aiding weight loss through the process of calorie burning. 

So how many calories does skipping burn? The answer largely depends on the individual and their overall performance and technique. For an average-sized person, skipping may burn between 10-25 calories a minute depending on the level of intensity.

This means you could burn an average of 200 – 300 calories during a fifteen-minute jump rope workout, maybe even more if you incorporate other exercises between each set of standard jumps. 

According to the American Council on Exercise physical activity counter, someone who weighs 155-pounds and jumps rope fast could potentially burn around 421 calories in a half-hour workout. 

To achieve the same number of calories on a run, you would have to be going at a speed of 7mph for thirty minutes, equivalent to running 8.5-minute miles. This means that skipping rope to lose weight is good for people who are tight for time or have a busy schedule but still want to meet their fitness goals.

#2 - Zero Cost Workout

Another benefit of skipping for weight loss is that it’s cost effective  and doesn’t require any additional equipment or machinery. 

Once you’ve purchased the right skipping rope, you don’t have to continue paying for anything else. It can also be done easily at home or outside without requiring you to have to head to a gym for every workout.

Skipping ropes are also very durable, especially if you purchase a good quality one, so even with frequent use, it should last you a long time. This makes it great for people who want to lose weight with a very effective workout but who might not have a lot of spare money to spend to achieve their goals.

#3 - Accessible Full Body Workout

Another example of skipping for weight loss benefits is that it activates the whole body. The legs, quads, and glutes are all working, while the abdominals are activated to balance the body. 

Finally, the shoulders, arms, and wrists are used to swing the rope over your head and under your feet. Skipping also improves your heart rate and blood pressure, meaning your heart will beat at a healthy rhythm and efficiently respond to routine stressors. 

This makes it great for burning body fat because it focuses on exercising the whole body instead of just one area. By using these different areas, it will help improve stamina and coordination, providing further benefits.

Another benefit of skipping for weight loss is that it’s an accessible full body workout, meaning people of all fitness levels can give it a try. You don’t have to be an experienced athlete to try some skipping for weight loss exercises. 

While it may be frustrating for a beginner to get the technique right, you’ll be surprised by how quickly you pick it up. It’s also a great warmup for experienced jumpers as the intensity levels and times can be adjusted to suit your ideal athletic ability. 

Whatever your level of experience, regardless of whether you want to lose weight skipping, you can continually challenge yourself with this workout.

For more examples of full-body workouts click here to read OriGym guide on kettlebell routines that will get your whole body moving.

#4 - Improves Mental Health

Exercise has been shown to have a positive effect on mental health. As this review highlights, physical activity and exercise may alleviate symptoms associated with mild to moderate depression. 

The evidence found by this study also suggests exercise may provide a beneficial supplement for alcoholism and substance abuse programs, improve self-image, social skills, and reduce the symptoms of anxiety. 

Additionally, according to the NHS website, exercise can boost your mood if you have mild to moderate depression. This is because exercising releases hormones called endorphins which are known to ease depressive moods. 

However, it should only be done if it’s something you enjoy as you will find it difficult to motivate yourself.

Aside from boosting your mood, it has also been found that jumping rope helps with the development of the left and right sides of the brain. This improvement includes enhancing special awareness, reading skill, memory, and making you more mentally alert. 

The best exercise for the brain is one that combines timing, coordination, rhythm, and mental strategy – everything which skipping does.

Any form of physical activity is great for increasing self-esteem and giving you a feeling of productivity. While it’s unlikely to cure mental health issues, it can play a role in preventing the development of them and can improve the quality of life for people experiencing mental health problems.

How to Start Skipping for Weight Loss

If you’re wondering how exactly to start skipping for weight loss, then this is the section for you, as we’ll discuss ways in which beginners can make the process easy for themselves.

Our tips below will help you begin in the right way but first, if you need a refresh on the technique, here’s what to do:

  • Start with the rope behind your feet.
  • Stand straight and tall with your feet spaced the same distance apart as your shoulders.
  • Use your hands to swing the rope over your head. You’ll want to point the handles slightly upwards using your wrists to achieve this. Try practicing this a few times before jumping to see where exactly the rope falls.
  • When the rope comes over your head, you want to time it right so you can lift both knees together and hop over it.
  • Once you’ve achieved this, see how many rotations you can do for either a set time or until you’re too tired.

#1 - Set Some Goals

As mentioned at the beginning of this article, the first thing to do before questioning how to start skipping for weight,  is to consider why you want to undertake this exercise. 

If you find yourself skipping for fat loss, this means you’re going to need to set some goals in order to help keep yourself motivated, especially for when workouts get tough.

If you’re a beginner, it’s very important to have attainable goals, or as they are otherwise known as SMART Goals. For more information on the matter check out OriGym’s article dedicated to setting and managing SMART GOALS

A simple but effective way to keep pushing yourself is to try basing goals around times. You could start by skipping rope for a minute, then get this up to five and eventually ten.

 If you’re skipping rope for weight loss, this may be better for you too as it keeps you focused on achieving fitness goals rather than how many pounds you’ve lost after each workout.

#2 - Create a Specialised Training Plan

Once you’ve created some realistic goals, it’s time to create a training plan to keep yourself  on track. 

Start slow and build yourself up week after week. This will benefit you in the long term as it will create the mindset of a lifestyle change rather than just a way for you to quickly lose weight. 

If you’ve never created a tailored workout plan for yourself before, then our article on perfecting a home workout routine will be of great help.

Having goals and meeting them along your training plan will help keep you motivated, rather than just choosing random days to work out on. 

When it comes to skipping for weight loss and toning, you want to be consistent. A regimented daily or weekly training plan will keep you in the mindset of losing weight and help you stay focused.

#3 - Plan Meals

Exercise and healthy eating should go hand in hand. If you’re skipping rope to lose weight, you should be consuming a balanced diet alongside your training. 

When attempting to lose weight some individuals will significantly cut down their portion sizes, to the point where their body isn’t getting any nutrients. It’s important to fuel your body with the right food to keep you energised and motivated when skipping. 

 A good way to do this is by preparing meals for each day, but if this is an area that makes you somewhat nervous feel free to read our article on recommending personal trainers meal plans for inspiration. While this may sound like a lot of work, we can guarantee that it is beneficial in the long run. 

Having your meals already prepared for the week makes it easier for you to stick with a healthy diet than opting for something unhealthy out of convenience. This will also make it feel like a lifestyle change rather than a diet and will be less difficult for you mentally.

#4 - Purchase Suitable Equipment 

Although skipping can be done indoors, it’s still best to wear your suitable clothing and footwear. Don’t choose to wear your comfy clothes just because you’re not at the gym! 

Unsuitable footwear can hinder your workout so be sure to have shoes with lots of cushioning and ones that properly fit. Many fitness lovers also recommend using headbands when skipping, in order to keep sweat and hair out of your eyes. 

However, if you’re choosing to skip rope outdoors, make sure to dress appropriately for the weather. Even if it’s cold, your body will warm up quickly during high-intensity workouts so shorts and a light jacket should be suitable.

Skipping Routines for Weight Loss

There are many kinds of skipping for weight loss routines out there, all of which require various levels of fitness. In order to feel the most benefits however, it’s so important to find a routine which works for you. 

Many people wrongly believe skipping for weight loss consists only of jumping for a block of time or until you get tired. While this can be effective as a warmup, for a full aerobic workout you’ll want to utilise its qualities for high-intensity interval training. 

For our example workouts below, you’ll need either a stopwatch or a device with a timer app.

If you’re a complete beginner, you might want to use this quick and effective five-minute workout as a starting point. As mentioned, this is a very basic workout as it only focuses on two exercises, but it’s ideal for allowing you to get the technique down!

  • Basic Jump – 30 Seconds
  • Rest – 30 Seconds 
  • Alternate Foot Jump – 30 Seconds
  • Rest – 30 Seconds 
  • Basic Jump – 30 Seconds 
  • Rest – 30 Seconds
  • Alternate Foot Jump – 30 Seconds
  • Rest – 30 Seconds 

Repeat these exercises until the five minutes is up, please note that whilst this does sound easy in theory, for beginners this routine has been known to be somewhat challenging. Once you’re comfortable hitting the five-minute mark, try increasing it to ten minutes.

This next workout is slightly tougher so if you’re wanting a challenge, why not give it a try?

Set 1: 

  • Basic Jump – 30 Seconds
  • Rest – 60 Seconds
  • Basic Jump – 30 Seconds
  • Rest – 60 Seconds 
  • Repeat this 9 times, alternating between basic jumps and periods of rest.

Set 2:

  • Alternating Feet – 30 Seconds
  • Rest – 90 Seconds
  • Repeat this 4 times, shifting weight and tightening your core when you alternate your feet.

Set 3:

  • Basic Jump – 30 Seconds
  • Rest – 12 Seconds
  • Jumping Jacks – 30 Seconds
  • Rest – 12 Seconds
  • Burpees – 30 Seconds
  • Rest – 12 Seconds
  • Push Ups – 30 Seconds
  • Rest – 12 Seconds

Adding in other forms of exercises, and utilising the high-intensity interval training capabilities of jumping rope is what makes it a great aerobic and anaerobic exercise.If you want to push yourself even further, try this combination workout below which doesn’t allow for rest in between each rep.

  • Basic Jump – 60 Seconds
  • Mountain Climbers – 30 Seconds
  • Basic Jump – 60 Seconds
  • Plank – 30 Seconds
  • Rest – 120 Seconds
  • Repeat this set three times, only taking a period of rest after each completed set.

There are many different kinds of skipping for weight loss exercises, routines, and workouts but hopefully these examples provide a good starting point for beginners. You can use them to build up intensity by increasing exercise times and decreasing periods of rest between each set or rep.


How Much Do I Have to Skip to Lose Weight?

It largely depends on the individual when it comes to how much you should skip to lose weight. 

According to Harvard Health Publishing and their calories burned activity chart, a t 125-pound person could burn about 600 calories by skipping rope for an hour.

The amount of calories burned jumping rope significantly increased among heavier people, for whom it's easier to burn calories and lose weight. The results show that someone who weighs 155-pounds could burn 744 calories and a 185-pound person could burn 888 calories.

However, we advise not to jump for this long as it can be very tough on your calves. Instead, f you want to change your skipping for weight loss routine, try adding jogging or strength training between periods of jumping rope.

The NHS advises people should do at least 150 minutes of moderately intense exercise across the week or 75 minutes of vigorous exercise a week, broken up over a period of days. Using these times, if you wanted to try skipping for weight loss, you could essentially jump rope for half an hour over a period of five days. 

Is It Bad to Jump Rope Every Day?

As mentioned earlier, rest and recovery are an essential part of training. They are just as important as the workout itself, especially for beginners, so shouldn’t be ignored or dismissed. 

There isn’t really a right or wrong answer to this, it’s just about listening to your body and spending the necessary time resting when your calves need it. Once you’re used to skipping rope for weight loss, you’ll find you can jump rope on consecutive days and shouldn’t feel much soreness.

 It’s probably best not to skip yourself into exhaustion day after day. However, doing some moderate skipping rope for weight loss exercises every day is unlikely to bring any long-term problems.

Does Skipping Burn Fat In Your Arms?

Many people who want to start skipping for weight loss will probably be wondering – does skipping burn fat in the arms? 

While your legs are likely to benefit most from this workout, if your arms are moving in a circular motion by swinging a rope over your head, they’ll certainly benefit too! 

Skipping isn’t going to tone your arms as good as lifting weights, but if you use a heavy rope and keep them moving, you should notice a difference. However, even weightlifting may not cause fat loss in the arms. It will most likely increase overall fat loss and make your arms look slimmer by toning them.

The best thing to do is focus on losing weight across your whole body, rather than just focusing on the arms if you are skipping for fat loss. This will be more beneficial in the long run. 

Contrary to some people's belief, you can not select the areas in which you want to lose weight or tone up, sadly, fitness does not work this way. Instead, by working out and following a consistent routine, this will work to burn fat across your body as a whole.

If you eat healthy foods and have a good exercise routine, there’s no reason why you shouldn’t reduce arm fat, as well as overall body fat.

Before You Go!

We understand it can be difficult not knowing where to start but hopefully our tips and advice have motivated you to give skipping for weight loss a go. 

Skipping for weight loss exercises are not only great for the body, but also the mind too. The high intensity of the exercise will keep you feeling productive and continue pushing you to meet your fitness goals. 

But before you go, are you thinking about kick starting your career in the fitness industry? If so, check out our personal training courses that we offer here at OriGym. 

Alternatively, you can browse through our plethora of fitness courses through our downloadable prospectus here!


  • Baker, John A., ‘Comparison of Rope Skipping and Jogging as Methods of Improving Cardiovascular Efficiency of College Men’ in Research Quarterly: American Association for Health, Physical Education and Recreation (March 2013, Vol. 39, Issue 2) 240-243, doi: 10.1080/10671188.1968.10618043
  • Taylor, C.B., Sallis, J.F., and Needle, R., ‘The Relation of Physical Activity and Exercise to Mental Health’ in Public Health Reports (March-April 1985, Vol. 100, Issue 2) 195-202, doi: 3920718
  • Mikkelsen, Kathleen; Stojanovska, Lily; Polenakovic, Momir; Bosevski, Marijan; and Apostolopoulos, Vasso ‘Exercise and Mental Health’ in Maturitas (September 2017, Vol. 106) 48-56, doi: 10.1016/j.maturitas.2017.09.00

Written by James Brady

Fitness Writer & Enthusiast

James graduated with an MA in Creative Writing from the University of Manchester. His desire to find a place where he could combine his passion for writing and love of fitness is what brought him to OriGym. He believes his passion for daily exercise, especially running, is imperative in keeping him motivated and productive. As a result, he has a particular interest in the psychology of health and fitness and the relationship between physical and mental health. Outside of work, James enjoys reading, swimming, writing short stories, watching classic movies and has a keen interest in journalism and filmmaking.

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