First, I'm going to get into why I say 30 minutes a day and then in the second part of the article, I'm going to get into what those thirty minutes consist of and I'll share some tips and tricks with you depending on how experienced that jump roping you are.
Jumping Rope 30 Min Can Lose Weight
So long story short here, thirty minutes is just the amount of time that if you're going at an intense rate, it can be effective, but it's not too long so that you're overtraining and thus injuring yourself.
We've found that if you jump rope at a pretty highly intense rate, you're going to burn calories from 300 to 500 calories in 30 minutes. If you jump using a weighted rope or heavy jumping rope, you can burn more calories. Of course, it's going to be different from person to person. Some people are going to burn like 600 or 700 calories in 30 minutes depending on your intensity level, but 300 to 500 calories in 30 minutes is a pretty solid way if you're eating right to get yourself into a calorie deficit which is the requirement for losing weight.
Focus On Your Diet
And to piggyback off that point, training for 30 minutes forces you to focus more time on the most important thing when it comes to losing weight, which is your diet. A lot of people don't care about their diet.
They work out for three hours and think it's no big deal. To be honest, it doesn't work that way if you have a bad diet and you don't eat the right amount of calories.
So don't think that doing hours and hours of exercise is going to give you the body that you want, it's better to workout intensely and save yourself from injury to work out for like thirty minutes intense and then focus a lot of your time on eating the right amount of calories and macronutrients.
If you are eating too much food and not paying attention to your nutrition at all, then everything I just said is out the window, it doesn't matter how long you're jumping rope or what you're doing or how many pushups. If your goal is to lose weight, you have to eat the right amount of calories and macronutrients.
What Thirty Minutes Consist Of
We say this recommendation 30 minutes for people that typically have a regular day job and are just trying to get in great shape. So now that we've covered that thirty minutes is kind of the sweet spot for how long you should be working out per day, what does that 30 minutes consist of?
So when I say working out for 30 minutes or even jumping rope for 30 minutes, I don't mean just jumping rope. Can you skip for 30 minutes straight?
Yes, totally! You absolutely can do that. I've even done things like that at times, but what's interesting is when you mix and bodyweight exercises and different intervals of jumping rope to give yourself a challenging workout.
So an example like this, I do 30 seconds of jump ropes then I get down and do 30 seconds of push-ups back up to do 30 seconds of a different jump rope trick.
I'm not just concerned with losing weight and burning calories, I want you to look nice and lean and have that shredded physique. So in order to do that, it's very good to combine weighted jump rope with things like bodyweight exercises, like squats, push-ups as well pull-ups.
Tips Depending On How Experienced You Are
In the last part, I'm going to talk about some recommendations depending on the type of athlete you are. If you're someone a little bit overweight, don't start jumping rope for 30 minutes a day because you will experience shin splints, those don't feel very good. So what I would recommend is just to start out jumping rope 5 to 10 minutes per day.
I know too many of you who have these big lofty weight-loss goals, if you work out one day a week and you workout for like two hours, then you will kill yourself because you're not used to exercising, that's going to kill your motivation to get up the next day and workout again. So do what you can, start with 5 to 10 minutes, and just make sure that you can do that every day before you up the time.
If you're an advanced jumper or you can go for much longer. I'm not saying that you should be jumping rope for 3 hours straight but we've seen boxers doing it for an hour.
Once your body is used to that type of workout, it is ok to jump rope longer. 30 minutes is simply a recommendation. How many times per week should I be doing this? If you can do it 5 to 10 minutes per day you can do that every day until you get consistent.
If you start to do 30-minute workouts, my suggestion would be to do those two to three times a week if you're a beginner. If you're advanced and your body's used to it, then you can do those every day. You can do it!