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Jump Rope Benefits Belly Fat: Does It Really Get Rid Of Belly Fat?

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Medically reviewed by Kathy Shattler, MS, RDN

jump rope workout that burns belly fat

Remember jumping rope as a kid? Besides being a lot of fun out on the playground, it benefited our growing bodies. It helped strengthen muscles and bones as well as keep our weight normal. Today rope jumping has again become a very popular exercise routine for these very same reasons. 

Does It Really Work? 

Because the jumping rope is a full-body cardio workout, it burns many calories in a short amount of time. Although other weight loss options like CBD oil are available, rope jumping may be easier as a daily routine. Studies[1] show that exercise along with a healthy diet does contribute to the burning of body fat. 

The abdominals of the body are the hardest areas to lose weight, the so-called belly fat area. Although more studies need to be done to analyze the relationship between rope jumping and belly fat, general experiences indicate that there is definitely a correlation. By pulling your core tight during a jump rope exercise routine, you can target this area and start sculpting abs while losing belly fat.

So how much belly fat can you lose by doing jump rope every day?  The Mayo Clinic emphasizes[2] that exercise and diet together give better weight loss results than either one alone. Doing at least one hour of moderate aerobic exercise three times a week is recommended. You could break this down to 30 minutes every day. They also note that according to the 2015-2020 Dietary Guidelines for Americans, to lose 1.5 pounds a week, you need to reduce your calorie intake by 500 to 750 calories per day or approximately 3500 calories per week.

Since jumping rope increases your metabolism, an average-sized person might burn 10 or more calories per minute. This translates into 60 calories per hour. Many people exercise in the morning in a fasting state. This way, you burn fat to sustain the energy you need instead of the food you have eaten for breakfast thus increasing your fat-burning capacity.

Doctors do not recommend[3] losing more than two pounds per week, as it can begin to affect your muscle mass. Also, as you continue to get in better shape, your weight loss decreases so you will have to jump rope for a longer duration of time or restrict your calorie intake further, to continue to see the same results.

Be aware that weight loss from jumping rope can vary depending on other factors including age, metabolism, diet, level of commitment, and the intensity and type of your routine.

Benefits of Jumping Rope

Maintaining a healthy weight is a lifelong process. Obesity[4] is on the rise in the US and in the world.  It is fairly common knowledge that managing your weight is a combination of exercise and a healthy diet. By jumping rope, you can not only help your weight by burning calories that could add to your accumulation of fat, but you can also realize other benefits. Increased breathing increases your heart rate along with your metabolism. This can affect your blood pressure and your heart health. Blood sugar and cholesterol levels are improved with even a modest weight loss of 5 to 10 percent of your total body weight.

This exercise, like many exercises, helps build your muscles. Building muscle is crucial for burning fat. The more muscle mass you have, the higher your resting metabolic rate and the more calories you will burn throughout the day, even after your workout is complete.

The weight-bearing impact of jumping rope is good for your bone strength and increasing the mobility of your joints, especially the ankle, wrist, and elbow. Your balance and coordination are improved. Plus having fun while exercising produces good endorphins that not only make you feel happy, but can also modulate your appetite, help with your sex life with the release of sex hormones, and enhance your immune response.

Studies have also shown that adding short bursts of a couple of other exercises with your jump roping routine will increase the amount of fat you burn. This approach is called HIIE[5] or high-intensity interval exercising. This is especially good for overweight people who cannot sustain long periods of the same exercise as it allows for recovery periods between each exercise. 

Sometimes called HIIT, you can find numerous examples of workouts on the internet with companies that promote rope jumping.  


Since jumping rope has again become so popular as an exercise regimen, multiple companies have appeared who carry specialized ropes, handles, mats, and clothing. If you are just beginning, educate yourself as to the type of rope that is recommended for beginners. Start simple with a good-quality rope. You can spend a lot of money on this sport so wait to see if you really like it. Here are some tips:


  • Durable, strong cables (no rope anymore) that will hold up on multiple surfaces, indoor and outdoor
  • A rope weight of ¼ pound will burn more calories in less time, preventing tiredness during your workout
  • Ball-bearing handles that keep the cables turning smoothly
  • Handle weight for beginners of 10 ounces each

Technique for Beginners

Before you start, warm up first with some jumping jacks, squats, toe touches, or lunges. This will help prevent injury to your muscles and joints. 

  1. Stand with shoulders back, rope resting behind you
  2. Hold rope loosely; keep hands at low waist level
  3. Swing rope forward over your head to land a foot in front of you
  4. If the rope is too long, adjust it by making a knot on each side just above the handles
  5. Pull your elbows in toward your ribs and quickly rotate from the wrists
  6. Lift your knees together and hop over the rope when it comes over your head
  7. Your feet should rise only one to two inches off the ground
  8. Be sure to land on the balls of your feet, keeping knees soft
  9. Landing on your heels can lead to long term impact damage to knees, hips, and ankles 
  10. Continue in a consistent, smooth rhythm
  11. Keep the rope arch narrow as it passes over your head

 Advanced Techniques

Once you have mastered the basic jumping technique, try some of the more advanced steps. There are videos online to help you see how these are done.

  1.  Single foot skips
  2. Alternate feet in boxer step
  3. Alternate feet crossing over the other foot
  4. Alternate feet with high knees
  5. Skip on one leg
  6. Rope tricks like crossovers, double unders, etc.

Four Routines

There are numerous routines on the websites of the companies that have gotten into this new craze. You can also check fitness websites and those specifically for jumping rope. Here are some examples:

  1. For Beginners: Jump rope for 30 seconds straight and rest for 60 seconds. Do another 30 seconds. Repeat nine times.
  2. Use Music: Pick a song that is three to six minutes long and jump along to the beat. For the final 30 seconds, add some intensity with some high-knee skips. 
  3. The Long Haul: Set an alarm for 10 minutes and jump at a consistent pace until the buzzer sounds. Gradually build up your time until you can go for 30 minutes without stopping.
  4. More Advanced: To get your heart rate going by the end of a workout, do 1000 jumps as fast as possible, breaking them into ten sets of 100. Note how long it takes. Then, try to beat your time during your next skip session.

A word of caution: if you have a history of painful knees, ankles, or wrists, you may be better off choosing a lower-impact workout such as yoga, swimming, or cycling. Or check with your doctor whether easy rope jumping is okay for your situation.

Diet is Important

Jumping rope does work to burn belly fat. However, you will see greater success by reducing your caloric intake to be at least 500 calories less than the calories you burn each workout. The well-balanced diet that supports this consists of lean protein, organic fruits and veggies, healthy fats like olive and avocado, and complex carbohydrates[6] like beans, oatmeal, quinoa, barley, and potatoes, sweet potatoes, and other plant foods, and plenty of water.

The Cleveland Clinic has considerable information on how to evaluate your diet[7] for weight loss. Remember, you are what you eat, and eating fewer calories than you burn while exercising will help you lose belly fat as you work towards your weight loss goal. Use the MyPlate app to keep track of your calories. Fat-burning pills may also help.


Jumping rope every day does work for burning off belly fat. For best results and high-calorie burn, you must have a calorie deficit by eating fewer calories than you burn. To focus on your overall health, combine rope jumping, a cardio activity, with strength and flexibility training as an integrated fitness routine.

+ 7 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

  1. Boutcher, S.H. (2011). High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity, [online] 2011, pp.1–10. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
  2. ‌Mayo Clinic. (2019). Calculating your calories burned. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
  3. ‌Mayo Clinic. (2019). Calculating your calories burned. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
  4. ‌Ob gdlns. (n.d.). [online] Available at: https://www.nhlbi.nih.gov/files/docs/guidelines/ob_gdlns.pdf.
  5. ‌Boutcher, S.H. (2011). High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity, [online] 2011, pp.1–10. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
  6. ‌Digestive Health Team (2018). Cutting Carbs? Don’t Say “No” to These Starchy Foods. [online] Cleveland Clinic. Available at: https://health.clevelandclinic.org/complex-carbs-which-starches-still-belong-in-your-diet/
  7. Cleveland Clinic. (2019). The Lowdown on Losing Weight | Health & Prevention | Heart, Vascular & Thoracic Institute. [online] Available at: https://my.clevelandclinic.org/health/articles/17185-weight-loss-the-lowdown-on-losing-weight

Medically reviewed by:

Kathy Shattler

Sandra Cesca is a freelance healthcare writer with many year’s experiences working in the health industry. She covers allopathic, naturopathic, holistic, and complementary medicine. Sandra is also a cultural photographer and tour guide living her dream in tropical Puerto Vallarta, Mexico.

Medically reviewed by:

Kathy Shattler

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