Are you wondering whether skipping is a good exercise for weight loss and toning? If so, you’ve come to the right place.
When it comes to exercise equipment, few things are as cheap, portable, and effective as a skipping rope. What’s more, skipping is an excellent way to burn calories and can be done pretty much anywhere at any time.
When you incorporate skipping into your workout schedule, it will help you to lose weight and add definition to various muscle groups throughout your body.
It’s little surprise, then, that high-performing athletes in a range of sports incorporate skipping into their workout regimes, be it boxers, football players, or Olympic athletes.
But as skipping is a form of cardio, it’s not sufficient on its own if you’re hoping to lose weight over a period of time. Instead, it should be combined with weight training and an appropriate diet if you want to see consistent results.
In this post, we take a look at how skipping rope can contribute to weight loss and toning, and advise you on how best to incorporate skipping into your exercise regime to see long-term results.
When you’re skipping, you’re working out your whole body, which makes it an excellent cardiovascular exercise. As such, you’re able to burn a high number of calories in a relatively short space of time, which is ideal if you’re looking to reduce your weight.
Healthline predicts that you can burn more than ten calories in one minute by skipping, highlighting just how effective it can be when it comes to losing weight.
According to the National Library of Medicine, the most important factor in achieving weight loss is to work up a calorie deficit, so it stands to reason that any exercise that helps you burn calories is beneficial to weight loss, at least in theory.
As most people are aware, in order to create a calorie deficiency, you need to burn more calories than you consume on any given day. The best way to achieve this is to monitor what you eat and perform appropriate exercises to burn calories.
The Mayo Clinic presents statistics from the 2015-2020 Dietary Guidelines for Americans that show that to lose 0.7 kilograms each week, you need to reduce your daily calories by 500 to 750.
So, incorporating a high-intensity workout like skipping into your workout schedule will undoubtedly contribute to your weight loss goals. If Healthline’s prediction is correct [10 calories per minute], just thirty minutes of skipping every day will account for half of your required calorie burn if you want to lose 0.7kgs each week.
If you want to lose weight and tone your muscles, it’s not enough to do cardiovascular activities like skipping in isolation. They need to be performed in combination with weight training if you’re to see long-term results.
In fact, ask the vast majority of PTs and fitness experts, and they will tell you that cardio and weight training go together like peanut butter and jelly! Performing both simultaneously is the key to fat-burning success.
According to Medical News Today, weightlifting for thirty minutes can burn anywhere between 90 and 126 calories. When coupled with cardio like skipping, it’s easy to understand how they both help in maintaining a calorie deficiency.
What’s more, pairing the two will ensure that your muscles will continue to grow as your body shreds its excess fat. If you skip weight training altogether, you will find that cardio exercises will reduce muscle mass as well as fat, which isn’t ideal if you’re hoping to bulk and tone at the same time.
Therefore, while skipping is an excellent calorie-burning exercise, to see lasting weight loss results, you need to ensure you develop a workout program that incorporates a range of weightlifting exercises too.
The final piece of the calorie-deficit jigsaw is your diet. You can work out all you like, but if you’re fuelling your body with the wrong food, you will struggle to see results. Some people supplement their workout regimes with diets like keto and paleo, which certainly work in many instances.
But if you’d rather not follow a specific diet, you should still be a lot more mindful about what you eat if you’re hoping to lose weight. While reducing your net calories is a good place to start, you should also think about cutting out as much sugar and refined carbohydrates as possible.
Include foods that are nutrient-dense and high in fibre, and ensure you’re taking on sufficient protein on your workout days, so your muscles will recover successfully. Following an appropriate diet is just as important as completing your exercises in any weight loss program, so be sure to plan what to eat in advance.
As you can see, skipping is great for weight loss and toning, but it must be done alongside strength training while you’re following an appropriate diet if you want to achieve your weight loss goals over time.
Regarding skipping exercises, many people think that jumping rope consistently for a lengthy period of time will produce the results they desire. However, it’s nowhere near as effective as utilizing it as a form of high-intensity interval training [HIIT].
HIIT ensures you work out intensely for short bouts before taking a rest and repeating the exercise. It’s an excellent way to increase the intensity of your workouts, and you will burn more calories as a result.
Below are three HIIT skipping exercises that you can try:
1] Skip by jumping rope consistently for thirty seconds. Rest for sixty seconds. Then, resume skipping for another thirty seconds. Repeat this five times.
2] Skip by jumping rope on one foot, alternating between each side, for thirty seconds. Rest for sixty seconds. Then, continue with skipping on alternate feet for thirty seconds. Repeat this five times.
3] Skip by jumping rope for thirty seconds. Rest for sixty seconds. Then, put your rope down and to thirty seconds of pushups. Rest for sixty seconds. Then do thirty seconds of burpees, followed by sixty seconds of rest. Then return to your skipping. Include as many other exercises as you like, but try and maintain this for 10-15 minutes.
Variety in this instance is key, as it will work various muscle groups in your body. Don’t be afraid to mix things up, and increase the intensity and reduce the rest periods if you’re not breaking a sweat.
When it comes to burning calories, skipping is better than running, as you can burn more calories in a shorter space of time. A study found that skippers burn up to thirty percent more calories than runners when exercising for the same period of time.
There’s little doubt that skipping is good for weight loss and toning. Incorporating skipping into your workout schedule will help you burn calories and tone several muscle groups at the same time.
However, as we’ve mentioned throughout, you need to perform skipping exercises in tandem with weightlifting if you want to lose weight in the long run. What’s more, your workout should be fuelled by an appropriate diet, so you need to piece together all parts of the jigsaw to see results.
Providing you follow the tips we’ve shared and include skipping in your workout, you will find that it’s an excellent exercise for weight loss and toning.