Calories Burned Jumping Rope
In this article
- SKIPPING YOUR WAY TO A HEALTHIER YOU
- How many calories burned in jumping ropes?
- How many calories burned in 5 minutes,10 minutes,15 minutes and 30 minutes of jumping rope
- How many calories do you burn every 100, 200, 500, or 1000 skips?
- How many skips to burn 1 pound?
- Jumping ropes vs walking, running,indoor cycling and jumping jack
- How to burn more calories in rope skipping?
- Benefits of jumping rope
- What do you need to pay attention to while jumping rope?
Skipping is a full body exercise that incorporates all the significant muscles of your body and can help you with overall weight loss as well as targeted muscle growth. From increasing core strength to leg strength, skipping targets the cellulite fat stored in these tough weight loss areas while keeping the heart rate up to add a cardiovascular exercise element.
Of all the commonly known exercises that can be done at the comfort of your own home, skipping is the best way to burn those calories away and it doesn’t hurt that it’s fun to do too. By average, a 10-minute skipping session has about the same cardiovascular workout as running for 45 minutes. Skipping is a great way of losing weight, if you are looking for something simple and fun, and you are ready to dedicate your 100% efforts into your sessions!
As with any workout, the number of calories you burn depends of various factors.
The number of calories burnt by different number of skips depends on the following –
1) Body weight – A heavier person is inclined to burn more calories while rope skipping than a person who weighs less. This is because the heavier their body, the more work they have to do, thus the more calories they will be burning.
2) Intensity of the exercise – Performing hundred skips in 1 minutes is a lot more exhausting than performing 100 skips in 5 minutes. Thus, the former is going to require a lot more energy. Thus you are going to burn more calories by stepping up the intensity.
The metabolic equivalent (MET) value of skipping depends on the intensity (number of skips per minute). The faster the revolution / number of skips, the higher the MET value hence you burn more calories.
|Slow pace||< 100||8.8|
How many calories does 1minute, 15 minutes and 30 minutes of skipping rope burn?
The formula for calculating calories burned during jumping ropes per minute :
Calories burned per minute = 3.5 × MET × weight (in kg) / 200 ;
A 150-pound person jumps rope at 100 revolutions per minute, and burn 14 calories per minute. ( 3.5 × 11.8 × 150 × 0.45 / 200 = 14 ). Keeping this intensity, he will burn 420 calories in 30 minutes of skipping.
If this man jumps rope at pace of 120-160 skips/min,fast pace, he will burn 15 calories per minute, and burn up to 450 calories in 30 minutes. Compared to 14 calories per minute , this difference was not especially noticeable.
For comparison, a basic 30-minute spinning class burns around 333 calories for a 165-lb man. Obviously, calories burned in 30 mintues of spinning class is less than jumping rope. Jumping rope gives you more value for your time and effort.
If you intend to lose weight by focusing on the time taken, then you can calculate the amount of calories burned in skipping rope per minute depending on your weight (in kg) and your average number of skips per minute. As you increase the time, ensure to maintain the quality of reps. Do not compromise on the quality of your posture and performance in order to increase the time spent skipping. Focus on increasing time only once you can skip for the previous duration without breaking posture. The quality of skipping reps should be prioritised at all levels.
Also, one should try to change their skipping program every other week. You can also add variations like high jump or skips in between HIIT exercises to increase the calories burnt. This also helps you workout other parts of your body, thus helping you perform better.
However, consistency is the key. One should always focus on optimising their heart rate to burn the maximum calories possible that can help them get to their desired weight. Also, a simultaneous increase in the time allotted for skipping will keep the skipping programme challenging at all levels of your regime.
Below is chart of calories burned jumping rope for 5, 10 minutes,15 minute and 1 hour at 100-120 skips/min.
|Minutes||120 lbs||130 lbs||140 lbs||150 lbs||160 lbs||170 lbs||180 lbs||190 lbs||200 lbs||210 lbs|
A person with an average weight of 165 pounds (75kg) can burn around 15 calories a minute assuming they can jump rope 100 times per minute. This means that they will burn 0.15 calories per single skip. Therefore, they can easily burn around 30 calories with 200 skips, around 45 calories in skipping 300 times and 77 calories for every 500 skips with a sustained light pace of 100 skips per minute.
However, this assumes that you can easily finish 100 skips a minute. These numbers are bound to differ if the intensity decreases or if the time required per turn increases. Therefore, take care of these two key factors to burn the highest numbers of calories possible!
You can also vary the exercise by trying to perform different speed of each revolution in a minute,such as 150 skips per minute, and then go back to another revolution in next minute,such as 100 skips per minute. This alternating between the two types, can help you lose a significant amount of calories.
Now, as your body progress, it’s resistance to the exercise’s impact increases and therefore, to maintain a caloric deficit, one tends to increase the speed of each revolution which then tends to burn more calories because it still will require more muscle and the lungs and heart still works out harder. A fast pace of 120 to 160 2 foot skip per minute (MET value : 12.3) burns 16 calories per minute.
With practice and sufficient time, a lot of people work up to 160 revolutions per minute. A 15 minute set with a speed of 160-revolution per minute will burn 241 calories. This number can be higher or lower depending on your weight, of course, but 241 calories burned per set is definitely not bad.
When increased speed is no longer giving you that burn, you can start variations like skier’s jump, alternate-foot step and bell jumps.
Jumping rope can do wonders for your cardiovascular system as well as improving muscle resistance and gives you a slimmer tighter look.
Losing one pound of fat is almost equal to burning 3500 calories. In order to lose 3500 calories in a week, you have to cut 500 calories on each day.
As mentioned before, the numbers of calories burned per minute of jumping rope depends largely on your weight.
For a 165-lb man, a minute of basic, run-of-the-mill jump rope exercise (100 revolutions per minute) will burn 15 calories.
These numbers are quite impressive considering that other exercises burns a lot less.
A 15-minute skipping set at 100 revolutions per minute will burn 231 calories and doing 3 sets a day burns 695 calories burned. This means that you will be skipping 1500 per set and 4500 times a day. But if you are able to maintain that number for 5 days, you can congratulate yourself because you just burned an equivalent of 1 pound of fat. After 5 days, you would have done a total of 27000 skips. Nobody said it would be easy, but if you really want that progress, you really have to put in the work.
While there is no doubt that skipping is a good exercise to burn these calories, you can try increasing the number of calories burnt by adding it as a part of an HIIT or a functional workout. Furtheron, the overall result will depend upon the calorie deficit created by monitoring your diet.
If they want to lose fat in a short time through skipping, what should they do to burn more calories?
Jumping rope can be as effective as a 1 hour session in the gym if you are doing it right. Burning a drastic amount of calories will require a significant calorie cut. Further, food choices need to be constantly monitored so that any weight gain is balanced by an equal amount of burn by skipping.
Here are a few skipping modifications that can help you lose weight fat –
1. Use a heavier rope – You can go for the normal skipping rope in the initial phase. However, adding a weighted rope can make the session even more intense for the arms.
2. Engage in HIIT sessions – HIIT workout is one of the best ways to result in drastic weight loss in a shorter period. These do not take a lot of time and are easy to perform.
3. Maintain a good diet – this ensures that the calories burnt through skipping are not just replaced with junk food.
Some of the HIIT exercises that can be Incorporated include the following:
1. Side to side jump: Side to side jump helps strengthen your leg muscles and core.
2. Jump rope jacks: These jacks increase the heart rate very quick and help in toning your muscles.
3. High knees: This helps you strengthen your core and leg muscles and become more agile.
Increasing reps per second or minute can only be achieved through practise and monitoring. Make sure to increase your reps on a day to day basis.
All the common exercises viz cycling, walking on incline treadmill, jumping jack or even skipping can burn lot’s of calories for a short time.
For obvious reasons, each has their own intensity levels and each one’s effect in burning calories can be bumped up with variations of intensity.
When you start on a particular exercise – running or skipping – the body tends to lose weight much faster as it is in shock. However, slowly the body learns how to adjust to the new challenges and the intensity needs to be increased to increase the calories burnt.
Therefore, in terms of efficient weight loss, on the one hand, it i related to MET value of workouts, on the other hand, it depends completely on the person, their performance and their diet.
So for a 165-lb man, walking at 4 mph,very brisk pace for a minute burns around 7 calories, running at speed of 6 mph burns around 13 calories a minute, jumping jack at a vigorous effort intensity burns 10 calories and jumping rope takes care of 15 calories a minute.
|workouts||Intensity||MET||1 minute||30 Minutes|
|Walking|| 4.0 mph|
Very brisk pace
|5.0||7 kcal||196 kcal|
|Running||6 mph||9.8||13 kcal||385 kcal|
|8.8||12 kcal||346 kcal|
|Elliptical trainer||Moderate effort||5.0||7 kcal||196 kcal|
|Jumping jacks||Vigorous effort||8.0||10 kcal||314 kcal|
|Jumping rope||Moderate pace||11.8||15 kcal||464 kcal|
Jumping rope burns more than twice the calories as walking does and still considerably higher than running and jumping jacks. This should not be surprising, however, since jumping rope recruits more muscle groups. The higher number of muscle group involved in an exercise the more energy used by the body tends to use hence calories burn. It’s a simple and proven formula which is why most aerobic exercises are also compound exercises eliciting the cooperation of various body part and muscle groups.
It has been proven by countless experiments and studies that aerobic exercises can greatly improve one’s cardiovascular strength. Simple activities such as walking, running, even doing house chores for at least 30 minutes a day can do wonders for your heart and lungs.
Relatively regular exercise (3 times a week) with low to medium intensity has shown to bring numerous health benefits ranging from lowering the risk of heart disease all the way to reducing anxiety and depression. Higher intensity exercises such as jumping jacks and skipping can burn more calories as they require more work from your muscles and it also works out the heart and lungs.
Other than the obvious advantage you get in regards to losing weight, skipping rope has other benefits such as strengthening your core, improves your posture, a stronger lower-limb muscle group and a slimmer, toned figure. Older people can also benefit quite largely from plyometric exercises such as skipping rope. High intensity interval training (HIIT) utilizing jumping rope can also improve power and speed for athletes such as boxers and endurance runners.
here is some additional benefits in skipping:
● Skipping can either be used as a warm up or a proper workout regime – depending on your mood.
● Skipping can be added in between various other exercises to accelerate the burn rate.
● Skipping can be added with weight or used as a HIIT workout to keep it challenging. Skipping can also help to strengthen your core, help build muscles and abs with proper changes.
● It also improves lung capacity by enhancing the pulmonary functions of the body.
Done properly, skipping rope might be the only workout you will ever need.
It is a relatively high-impact exercise so for people with existing joint or skeletal problems, skipping may not be the most suitable exercise.
Energy Costs of Physical Activities in
Children and Adolescents
Correction to: The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension
Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness
The Efficacy and Safety of Lower-Limb Plyometric Training in Older Adults: A Systematic Review
Skip Yourself Fit
Evaluation of Repetitive Jumping Intensity on the Digi-Jump Machine