Jumping rope regularly is a good way to lose weight as well as exercise. However, depending on each person, each physical condition, and each purpose, there will be different exercises and times for jumping rope. Below, let’s find out and answer the question “How many minutes should you jump rope every day”!
1. How many minutes should you jump rope every day?
According to information from the Health & Life newspaper, 12 – 20 minutes is the ideal time to jump rope to lose weight and exercise.
More precisely, you can consider the time to jump rope based on your diet or the amount of calories you take in.
| Calorie calculation formula when jumping rope: Calories = 0.0175 x MET x Weight (kg) x Time (minutes) In which: MET: Jumping rope intensity (number of revolutions/minute). Simply put, the higher the jumping intensity, the more calories you burn. • MET = 8.8: Slow jump rope speed (about < 100 times/minute). • MET = 11.8: Medium jump rope speed (about 100 – 120 times/minute). • MET = 12.3: Fast jump rope speed (about 120 – 160 times/minute). |
For example, the conversion table of calories consumed when jumping rope (MET = 11.8, weight 55kg):
| Jump rope time | Calories burned |
| 10 minutes | 113.57 calo |
| 20 minutes | 227.15 calo |
| 30 minutes | 340.72 calo |
| 40 minutes | 454.3 calo |
| 50 minutes | 567.87 calo |
| 60 minutes | 681.45 calo |
Everyone should maintain the habit of jumping rope for 12 – 20 minutes every day to exercise.
Usually, to easily control the amount, instead of how many times a day should jump rope, users can follow the above formula to calculate a reasonable exercise time.
2. Effective jumping rope exercises for all subjects
In fact, jumping rope is not difficult, but jumping rope properly and achieving good results is something that not everyone can clearly understand. The information below is the exercises that you can apply when jumping rope to achieve maximum efficiency.
2.1. Low-intensity jumping rope: Basic exercise
Jumping with basic exercises is an effective way to practice for beginners or those looking for low-intensity exercise. Here is how to do the exercise:
• Step 1: Stand with your feet close together, hold the rope at waist level with both hands (place the rope behind your body).
• Step 2: Use your wrists to rotate the rope in front of your body and jump your feet off the ground.
• Step 3: Jump at a steady and steady rhythm, during the jump you should only touch the ground with your toes.
2.2. Moderate intensity: Alternating jump rope
Alternate jumping is an exercise that increases the intensity of movement by combining running and jumping movements. This exercise will help you increase your reflexes and create flexible movements for your joints. To do this exercise, you will follow these steps:
• Step 1: Stand with your feet close together, hold the rope at waist level with both hands (place the rope behind your body).
• Step 2: Rotate the rope forward, and jump each leg one by one (similar to running in place). Note, the feet should be raised about 3-5cm from the ground.
2.3. High-intensity jumping rope: Double Unders
Double Unders is a high-intensity exercise that requires the jumper to jump over the rope twice in one movement. To do this jumping rope exercise, you can follow these steps:
• Step 1: Stand with your feet close together, hold the rope at waist level with both hands (place the rope behind your body).
• Step 2: Use the force on the toes to push your body up about 8-10cm, while increasing the speed of your arms compared to normal.
3. Effective rope skipping schedule in the first 4 weeks
According to professional trainers, whether you are exercising to improve your health or lose weight, you should still maintain the habit of jumping rope for about 3-5 sessions, each session lasting 10-30 minutes (depending on the time).
In fact, the ideal time to jump rope as well as exercise is early morning (5:00 – 6:30) or late afternoon (16:00 – 18:30).
| Week 1 | Week 2 | Week 3 | Week 4 | |
| Number of times jumping rope/week | 3 – 5 sessions/week | 3 – 5 sessions/week | 3 – 5 sessions/week | 3 – 5 sessions/week |
| Jumping time/day | 5 minutes/day | 10 minutes/day | 15 minutes/day | 20 minutes/day |
| Exercise intensity | Exercise time is 1/2 of rest time | Exercise time is 1/2 of rest time | Exercise time is 1/2 of rest time | Exercise time is 1/2 of rest time |
4. 7 Things you need to know when jumping rope
For the exercise process to be effective, here are some things you need to know when starting to jump rope to improve your health as well as enter a weight loss regimen:
• Warm up your body (about 3 – 5 minutes) before starting to jump rope exercises.
• When you first start jumping, you should jump rope for 5 minutes/day, then gradually increase the time according to your body’s condition.
• Gradually increase the intensity of jumping rope from low to high.
• You should bring your feet close together when jumping. In particular, your body needs to contact the ground with the upper half of your foot (not with the whole foot). Because this will help you increase your stepping force and always be in an active position.
• You should have a light snack before starting the exercises.
• After exercising, you should walk lightly and relax to regulate your breathing and keep your blood vessels circulating.
• Choose soft-soled shoes with good shock absorption to avoid foot pain during exercise.
5. Some frequently asked questions when jumping rope
1. Should you jump rope every day?
According to the American Heart Association, aerobics and jumping rope are simple exercises that can bring many health benefits. Experts advise people to maintain the habit of jumping rope and exercising regularly to improve overall health. However, you should also listen to your body and jump rope about 3-5 days a week (12-20 minutes each time), avoiding exhaustion and causing muscle injuries.
2. How many minutes should you jump rope per day to lose weight?
In fact, how many minutes of jumping rope per day to lose weight will depend on your physical condition and the amount of calories you take in. However, on average, you should maintain the habit of jumping rope for about 20 – 30 minutes per day for effective weight loss.
3. How many times a week should you jump rope?
To ensure the training process is safe and effective, you should maintain the habit of jumping rope about 3 – 5 sessions/week. You can also consider your current health status to balance the training level.
4. Does jumping rope help increase height?
In addition to eating and supplementing nutrients, jumping rope is also one of the ways to help increase height – especially during puberty (about 10 – 16 years old for women and 10 – 18 years old for men). When jumping rope regularly, the body will produce more growth hormone, this is the hormone that stimulates the height growth process.
5. How to choose the length of the jumping rope?
Currently, the manual method that many people still apply when determining and choosing the length of the jump rope is to fold the rope in half and check whether the length of the rope from the ground to the armpit is up. If the length of the rope after folding from the ground to the handle is equal to the armpit of the body, then that length is suitable.
In addition, you can also determine the appropriate rope length through the following table:
| Body height | Selected rope length |
| < 1.5m | 2.1m |
| 1.6m – 1.7m | 2.5m |
| 1.7m – 1.8m | 2.75m |
| 1.8m – 1.9m | 2.85m |
| > 1.9m | 3m |
Thus, how many minutes of jumping rope you should do each day will largely depend on the health condition and training purpose of each person. However, to ensure training effectiveness, experts often recommend that practitioners maintain a jumping rope time of about 12 – 20 minutes per day. Besides, you should also pay attention to nutritional regimens such as eating and taking appropriate vitamin supplements.
