How to Jump Rope to Get Ripped In 6 Steps

One of the best ways to lose weight, get in shape, and improve your cardiovascular health is to start jumping rope. In this article, I want to explain how to jump rope to get ripped in 6 steps.

Before we discuss these important steps, here is a brief list of the benefits of Jumping Rope:

• Burns a massive number of calories (up to 1000 calories per hour)
• Improves cardiovascular health
• It’s fun
• Improved flexibility
• Improves Coordination
• Improved Bone Density
• Portable

In all honesty, losing weight and getting shredded by jumping rope is not that difficult when you follow these steps. Remember to always consult your physician before starting any health and fitness program.

Find a good jump rope

The first step is sort of a no-brainer, but many athletes overlook this. While getting a cheap jump is certainly better than no jump rope at all, you would benefit from a higher quality weighted jump rope.

The main reason you want to go weighted is that you will burn more calories per skip. Getting better results by doing less is a good thing, right?

Another advantage to getting a high-quality jump rope is its durability. Every cheap jump rope I have purchased breaks after a few months. You may be paying a bit more initially, but a high-quality jump rope will last for many years.

I recommend a Cross Rope weighted jump rope and it is the only jump rope I use.

You can check current prices for Cross Rope on their website here.

Start out slow

When I started jumping rope last year, I thought I could easily do 10 minutes no problem… boy was I wrong!

I couldn’t even do 1 minute. My cardiovascular health had gotten so bad that I was huffing and sweating right away. I did my best to do to complete the full 10 minutes, even though I had to stop and take breaks.

I was doing an interval training workout where I would do 30 seconds of skipping, then 30 seconds of rest. 1 minute equals 1 set.

It might be a good idea to do 1 minute, and see the body reacts. As you get a bit stronger and your endurance improves, add another set the next day. Continue to do this until you can do 20-30 minutes consistently.

When I started at less than 5 minutes, within a couple of months I was able to do 30 sets easily.

Remember that Jumping rope is an intense form of exercise, so try to be patient with yourself.

Eat in a caloric deficit

Jumping rope does not give you the right to eat a ton of food. Remember that the body must be in a calorie deficit to lose weight. You will be able to eat a bit more due to the increased demand placed on your body, but there is no need to go overboard.

Stick to lean protein sources, essential fats, and healthy carbs.

I like to compare our bodies to a car. If you put junky fuel in the gas tank, the car’s performance will eventually suffer.

While there are many different diets and ways of eating you can use to achieve your goal, all are fine if they include clean healthy nutritious foods in a caloric deficit.

We recommend an app like MyFitnessPal to help keep you on track.

Find a routine

Although I recommend using an interval training routine of 30 seconds working, and 30 seconds of rest, that may not work for everyone. There are tons of routines online that incorporate jumping rope and resistance training exercises.

With that being said, here is a great sample workout I’d recommend for beginners:

10 working sets

• 1 set jumping rope 30 seconds
• 30 seconds rest
• 1 set of body weight squats (10 reps)
• 30 seconds rest
• 1 set jumping rope 30 seconds
• 30 seconds rest
• 1 set of body weight squats (10 reps)
• 30 seconds rest
• 1 set jumping rope 30 seconds
• 30 seconds rest
• 1 set of body weight squats (10 reps)
• 30 seconds rest
• 1 set jumping rope 30 seconds
• 30 seconds rest
• 1 set of body weight squats (10 reps)
• 30 seconds rest
• 1 set jumping rope 30 seconds
• 30 seconds rest
• 1 set of body weight squats (10 reps)
• 30 seconds rest

As you get more experienced, you can start adding more sets. Although by set 5 or 6, you may be wishing you less.

Stay Consistent and keep moving forward

This not only applies to jump rope but also to any sort of health improvement plan. By staying consistent week in and week out, you are almost guaranteeing your success.

I get it… Life happens.

There are going to be times when you get sick or you just don’t feel like working out.

Don’t be up on yourself when that happens and do your best to be consistent and keep moving forward by challenging yourself. It is not always easy to get in ripped by doing jump rope.

In fact, if it were, most people with the intention to succeed would.

Positive Attitude

Without a positive attitude, you are more than likely going to quit. Negativity is a powerful emotion, so when you decide to be positive, you are setting yourself up to succeed.

This might be the most important step in your journey to getting ripped by jumping rope.

Jump Rope we recommend

Crossrope is the number one jump rope we would recommend if you’re serious about getting shredded and ripped. Because Crossrope is a weighted jump rope, you are going to burn more calories per minute and build lean muscle tissue (which also helps burn calories indirectly).

The Crossrope is extremely comfortable and you can tell there has been serious care into this product. It is a bit on the expensive side and may not be for everyone’s budget.

When compared to a monthly gym membership most people don’t use, Cross rope’s cost of entry is quite reasonable!

You can check current prices on Amazon here or check out Crossrope’s website directly.