Here¡¯s How You Can Lose Weight With Just A Jump Rope

While losing weight isn¡¯t easy it¡¯s sometimes more difficult to find a workout routine that works for you and stick to it. While the internet remains flooded with advice on workouts and other various other modalities of fitness, which can often end up confusing you rather than give you a solution, there are still some simple solutions that can help you lose weight without much thought.

One such solution is the simple jump rope or skipping rope. Not only do you burn a hell-of-a-lot of calories in a short span of time, but it also helps build bone density and build alertness. It¡¯s no wonder then that the most successful sportsperson¡¯s in the world, from Muhammad Ali to Virat Kohli, use the skipping rope as part of their training regime.

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So, how many calories can a skipping rope help you burn?

As an aerobic exercise skipping can burn up to 1,300 calories per hour at about .1 calories per jump if performed vigorously. Performing just 10-minutes of jump rope can be considered the equivalent of running an eight-minute mile (a mile is equal to about 1.6 km).

In fact, performing jump rope for just 10-minutes can give you the same benefit as an average 30-minute run, claims another study performed by Copper Institute Aerobic Test found that performing

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For more specific reading, a person weighing 56 kilos can burn up to 300 calories in 30 minutes, if performed at moderate intensity. So, ideally, it would take this person 12 days to lose half a kilo solely by rope jumping.

Apart from all the calories you can burn here are some other health benefits you should know:

1) A workout for anyone & everyone: People are increasingly taking to this workout that you can do just about anywhere. Short bursts of high-intensity exercise are said to wake up the body and it¡¯s no wonder that celebrities such as Padma Lakshmi, Kate Hudson, Megan Fox and Justin Bieber are all said to be fans of skipping.

2) It promotes cardio-vascular activity: Each session leads to better cardio-respiratory improvements, making the heart stronger and allowing it to pump more blood, delivering oxygen and nutrients to your tissues.

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3) Fights osteoporosis: Since skipping is weight bearing, it boosts a person¡¯s bone density, helping to keep off osteoporosis. A site mentions how The Osteoporosis Society recommends two to five minutes of a physical activity like skipping every day to help prevent osteoporosis.

4) Increases focus: Skipping also helps you gain better concentration.

5) Zero-cost workout: It costs nothing, so it¡¯s for anyone and at any time.

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Before you use a skipping rope keep this in mind:

1) Choose the right rope: Size matters here, because if the rope is too short you may hit your shins. To know what works, step on the rope and extend the handles upwards. If they touch the armpits, it¡¯s a comfortable size.

2) The turf: Jumping on the wrong surface can impact the knees adversely. Avoid cement as that is too hard. Instead, jump on grass or another soft flooring.

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3) Your clothes: Remember, when skipping, the rope might hit your outfit, so avoid hoodies with long ropes. Stick to a T-shirt and fitted tracks.

4) Warm up: This is a strenuous activity, so work out before you jump rope.

5) Start gradually: New to this? Begin with a one-foot bounce and then go to a two-foot one. In a single bounce, you should be jumping only ? an inch off the ground.

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6) Your form: Never jump flat-footed, but land on the balls of your feet. Also, while jumping do not let your feet touch the ground.

Use these routines if you're a newbie and are looking to get started with skipping.

If you're a beginner looking to get started:

Short on time? Give this one a shot.

Use these variations to design a fat-busting workout for yourself:

The basic step

The traditional jumping, which involves once in every revolution and will help exercise your full body, from your abdominals, arms to shoulders and legs.

Reverse skipping

Just move the rope in an opposite direction ¨C from your head towards the toe. This is a simple variation and adds a twist to the basic single hop.

Cross step

This is a simple variation where you cross and uncross your feet with every revolution. It is fun to do and you can add further variation to it by switching the foot you keep in front after every few revolutions.

Scissor skip

In this, jump your feet apart in one revolution, one in front and the other in the back. In the next revolution, take your feet apart in the opposite direction.

One-foot hop

These are great for strengthening the legs separately. You can do five, ten, twenty or as many as you like from one leg and then switch to the other.

Side straddle

Side straddles can be pretty challenging as the revolutions have to be timed perfectly. Right after the rope passes, split your legs sideways. For the next revolution, jump and bring your feet together.

Double unders

Now this one is pretty fun but may need some practice. This one¡¯s a great cardiovascular that can get your heart rate up and burn calories quickly.