Workout

Skipping rope is a great way to slim down

Meenakshi S.

February 24, 2021

Getty Image/ Shutterstock

Who says skipping rope is just for school-kids? Jump rope is one of the best forms of exercise for weight loss.

Skipping scores because of its sheer intensity. It puts almost every muscle in your body to work, especially strengthening your leg muscles and raising your heart rate. It’s also one of the best exercises for afterburn (calories burned post-exercise).

Ironically, though it’s a feat that is easy to perform as a kid, as an adult, it can get a little tricky. Here’s how it should be done:

  • To find a rope that’s the right size, place one foot in the centre of the rope and lift the handles — they shouldn’t go past your armpits.
  • Jump 1 to 2 inches off floor, giving rope just enough space to slip under your feet. Only the balls of your feet should touch the floor.
  • Keep your elbows close to your sides as you turn the rope, using your wrists and forearms, not the shoulders.
  • If you’re tired, drop the rope, but keep your arms and legs going.

The amount you should skip daily depends on your goals and fitness level. An average person simply trying to get fit may only need to jump 10 minutes a day. On the other hand, an athlete trying to improve endurance and cardiovascular performance may need to jump rope for more than 30 minutes a day. Ten minutes of skipping amounts to the same as running a kilometre in eight minutes, it is said.

Whatever your fitness level, our experts can help build a diet & fitness plan that fits right into your lifestyle. Get in touch today.

About the Author

In addition to doing her Master’s in Physiotherapy from Oxford College, Bangalore, Meenakshi has done her MD in Alternative Medicine too. She is also a Certified Childbirth Educator, a Pre and Postnatal Fitness Expert and an ACSM Health and Fitness Specialist. Meenakshi attributes most lifestyle disorders to today’s sedentary way of living. She has always shared HealthifyMe’s vision of incorporating healthy habits into an individual’s existing lifestyle. “Do not think of diet and exercise as sacrifice, make it a habit and enjoy it instead,” she says, recommending small changes to ease the mind and body towards a more wholesome life.


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9 responses to “Skipping rope is a great way to slim down”

  2. I had a c section.now my baby is 3 years old .can I go to gym now to reduce belly fat . Is it harmfull to go to gym and doing exercises. If I go to gym my belly fat may reduce fully or not

    • Hi Tejaswini,
      I am Shruthi here, from HealthifyMe. Yes, it is alright to start working out. Although, we suggest you take a guided approach. Take the help of a trainer at the gym or you could also reach out to a HealthifyMe coach who can customize a diet and fitness plan to help achieve your goal.

  6. Great information. Thanks for sharing. Due to tight work schedule, I am not able to go GYM or for running. So, I prefer skipping for 15 minutes a day. It really helps me to stay fit and in shape. Are there some other exercises which should be performed with skipping?

  7. Hello, excellent article, I live in Brazil and I love jumping rope. I lost weight and my health improved.
    Thanks

  8. nice article
    had bought skipping rope. adjusted the length with this article and started.
    do a article on gym ball also
    thanks

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