Have you ever wondered why boxers and other elite athletes jump rope religiously? This marvelous equipment boosts athleticism by improving speed, coordination, endurance, and much more.
Surprisingly, regular folks like you and I can also enjoy the extraordinary benefits of jumping rope. Better yet, a jump rope can help you get rid of stubborn belly fat.
Even though it’s impossible to specifically target belly fat with exercise, jumping rope will lower your body fat percentage, consequently reducing your belly fat.
Interestingly, jumping rope is safer than running because it has less impact on your bones and joints. And it burns more calories compared to other low impact exercises like walking. You can burn up to 1,000 calories by jumping rope for one hour while a one-hour walk burns about 300 calories.
However, simply jumping rope is not going to melt your belly fat magically. Use the proven strategies below to lose belly fat by jumping rope.
How to Lose Belly Fat by Jumping Rope
1. Jump Rope for At Least 20 Minutes Every Day
You probably believe that you have to do long strenuous workouts to lose belly fat but the truth is short workouts can transform your body.
When combined with a caloric deficit, a daily 20-minute jump rope workout can reduce your belly fat.
It’ll be much easier for you to stay consistent if you jump rope in the morning. Morning workouts are easier to stick to because you’re less likely to be distracted and you won’t be tired.
You can’t have a breathtaking transformation if your workouts are too short. Therefore, don’t compromise the duration of your workouts even when feeling demotivated.
However, jumping rope for 20 minutes can be quite challenging if you’re a beginner, which brings me to the second point.
2. Take On a Jump Rope Challenge
It’s extremely important to ease into your workouts if you’re out of shape. And using a progressive workout challenge can help you do that effortlessly.
For instance, the 21-day jump rope challenge starts with a 5-minute session and then the workout duration increases to 21 minutes by the end of the challenge.
Gradually increasing the duration of your workouts dramatically lowers your risk of injury and prevents fatigue, which makes most beginners quit workouts.
Once you complete the challenge, keep your workouts longer than 20 minutes.
3. Eat for Weight Loss
Jumping rope for hours is not going to melt your belly fat unless you maintain a healthy diet.
Luckily, you don’t have to go on crazy diets. You can maintain a calorie deficit effortlessly by eating lots of veggies and getting most of your calories from plant-based foods.
Other simple strategies like drinking 1-2 glasses of water before meals can also boost your fat loss.
In fact, if you follow the simple strategies in this article, you can lose up to 50 pounds in 2 months.
4. Incorporate HIIT into Your Jump Rope Workouts
Chances are you’re familiar with HIIT or high-intensity interval training. Research has proven that HIIT offers greater fat loss than long steady cardio.
In this study, Canadian researchers divided the participants into two groups. One group followed a 15-week HIIT workout program and the other group followed a 20-week steady cardio workout program.
The results showed that even though the steady cardio group burned 15,000 more calories, the HIIT group lost, on average, 9 times more fat compared to the steady cardio group.
So how can you incorporate HIIT into jumping rope? It’s simple. Just switch the intensities of your jumps.
For instance, jump rope as fast as possible for 2 minutes and then jump at a steady pace for 2 minutes and then increase the intensity again and keep alternating.
As you get fitter, increase the duration of intense intervals and reduce the duration of steady intervals.
5. Use Different Jump Variations
Trying different jump variations will reduce boredom in your workouts. Sometimes your workouts may even last longer than you had planned when trying to master a new jump rope skill.
Start by mastering the basic bounce move and then advance to harder variations like side swings, scissor steps, and double-unders.
In fact, doing double-unders is one of the easiest ways to incorporate HIIT into your jump rope workouts.
We recommend you use a speed jump rope when learning new jump rope variations.
6. Use a Weighted Jump Rope
Using a weighted jump rope can tremendously boost your fat loss. A weighted jump rope builds upper body muscles, which boosts the resting metabolic rate.
Additionally, a weighted jump rope burns more calories than a speed jump rope. For instance, jumping rope for 30 minutes with a weighted rope (1lb) burns 60 more calories than when using a speed jump rope.
Avoid using a weight jump rope when learning new skills because of the agonizing pain you may suffer if you blunder and hit your calves or shins.
7. Combine Jumping Rope with Short Workouts
Jumping rope can definitely help you lose belly fat but you should combine it with short workouts if you want a rapid and jaw-dropping transformation.
Luckily, you don’t have to pay for an expensive gym membership or buy fancy workout equipment to do short workouts. This sequence offers unique home exercises that can tone your muscles and burn stubborn fat in just 10 minutes.
You can jump rope and do the short workouts in one session or perform them in different sessions depending on your schedule.