Whatever the circumstances, we all agree in unison that physical and mental well-being should never take a backseat and one should lead a healthy lifestyle, to keep various chronic conditions and diseases at bay.
If you love walking, running, jogging and doing great legwork, may we suggest one more effective workout? Skipping. Yes! All you need is a simple skipping rope for not only performing a combination of cardio, aerobic exercises but also for strengthening muscles, improving stamina, triggering metabolism and of course losing weight.
Also Read: HIIT: 5 Incredible Health Benefits of High Intensity, Killer Workout
Can You Burn More Calories Just By Skipping?
Absolutely! Skipping is the easiest way to burn more calories than compared to other workouts like brisk walking. All you need to do is to skip the rope for ten minutes daily to burn 200 calories and lose weight!
What Are The Benefits of Skipping A Rope?
Skipping a rope, as a part of your daily workout routine offers immense health benefits.
Strengthens Cardiovascular System:
Skipping a rope is an amazing way to keep your heart healthy. Jumping the rope triggers heart rate and regulates breathing, thus improving the heart’s capacity to pump more blood, lower blood pressure. It also helps you sleep better, providing a better-resting heart rate.
Improves Flexibility:
Jumping the role is like a full body workout, where all muscles in the body, especially in the legs, arms, shoulders and abdominal region work in tandem. Since it requires great coordination it not only tones muscles but also improves overall body flexibility and burns calories even while resting between each skipping rope session.
Also Read: 5 Superb Ways To Build Lean Muscle Mass
Triggers Happy Mood:
Psychiatrists suggest jumping rope as a form of daily workout for those suffering from depression, sudden bouts of anxiety, and panic attacks as it increases blood circulation to the brain. This particular form of workout boosts confidence releases happy hormones and prevents sudden mood swings.
Burns Belly Fat:
Belly fat is bothersome. Those stubborn fat accumulations refuse to go away easily and are a hindrance in losing weight. Skipping the rope not only melts away belly fat at a quicker pace than running, jogging and brisk walking but also strengthens the abdominal muscles, regulates digestion and improves gut health.
Powers Lung Capacity:
Skipping a rope regularly benefits lung health tremendously. It not only boosts cardiorespiratory health but also facilitates more efficient inhalation of oxygen into the lungs. It increases lung power, and prevents seasonal viral and bacterial infections. More oxygen supply reduces inflammation in the body, boosts immunity and aids in preventing various chronic diseases.
How To Choose A Skipping Rope?
It’s easy. Take the rope and step onto the middle.
Pull the rope on both sides to your shoulders and make sure the cables reach your armpit
If you are a beginner, try with basic rope. As you master this workout, you can go for other varieties like speed jump ropes, weighted jump ropes and beaded ones, depending on your requirements.
Also Read: Importance of Warm Up And Cool Down Exercises
Pre-Requisites For Jumping A Rope:
Always perform warm-up exercises for ten minutes, before starting
Wear proper clothing and shoes to avoid injuries
Drink water or fresh juice before and after the workout to replenish the lost fluids
If you are a cardiac patient, recently underwent surgery, suffering from sudden bouts of fatigue, or low on stamina, talk to your doctor before including skipping into your daily workout routine.
Frequently Asked Questions
Can skipping rope reduce belly fat?
Yes, skipping rope can help reduce belly fat as it is an excellent cardio exercise that burns calories, boosts metabolism and promotes overall fat loss, including from the belly area. However, spot reduction (losing fat from a specific body part) is not possible. Combining skipping with a balanced diet and overall strength training will yield the best results.
What happens if I do 100 skips a day?
Doing 100 skips a day can benefit in several ways including:
Burn around 10–15 calories depending on your weight and intensity.
Promote cardiovascular health, stamina, and coordination.
It's a great start; 100 skips alone may not result in significant fat loss. Gradually increase the count to maximize benefits.
Strengthen muscles, and tone calves, thighs, and core muscles with consistent practice.
How Many Skips Should I Do To Lose 1 Kg?
To lose 1 kg of weight, you need to burn approximately 7,700 calories. The number of skips required depends on your weight and skipping intensity:
On average, 10 minutes of skipping burns 100–150 calories.
To lose 1 kg, you would need approximately 77,000–115,000 skips, spread across several sessions or weeks.
Pro tip: Pair skipping with a calorie-deficit diet for faster results.
Is It Good To Skip Rope Daily?
Yes, it is good to skip rope daily, but keep these tips in mind:
Start with 3–5 minutes a day and increase gradually to prevent injury.
Allow rest days if you experience muscle soreness or fatigue.
Use cushioned shoes to protect your joints and avoid injury.
Combine skipping with other exercises like strength training or yoga for a balanced fitness routine.
Daily skipping improves heart health, endurance, and agility.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
Kalyani Krishna:
With a dual Bachelor's degree in Commerce and Law, coupled with over 15 years of extensive experience in mainstream media, Kalyani Krishna is a seasoned professional adept in writing, editing, and content strategy. Passionate about the health sector, she specializes in crafting meticulously researched articles that are both factual and grammatically flawless and deliver accurate and valuable insights to the audience.
References:
The Effect of Skipping rope Exercise on Physical and Cardiovascular fitness among Collegiate Males
Author(s): Veena Kirthika. S, Lakshmanan. R, Padmanabhan. K, Selvaraj Sudhakar, Senthil Selvam. P
The Effect of Skipping rope Exercise on Physical and Cardiovascular fitness among Collegiate Males
Author(s): Veena Kirthika. S, Lakshmanan. R, Padmanabhan. K, Selvaraj Sudhakar, Senthil Selvam. P
The Effect of an 8-Week Rope Skipping Intervention on Standing Long Jump Performance
Chao-Fu Chen 1, Hui-Ju Wu 1,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC932
