Jump rope 5 minutes a day: what will happen in a month

Losing weight with a jump rope - do you know anything about it? Most people understand that without physical exercise it is problematic to get the body into the desired shape, and regularly visiting a fitness center or gym is not always possible. A regular jump rope will help solve this problem. It will allow you to lose excess weight quickly, tone your body, without taking up much space, and without requiring special conditions for training. In this article you will find instructions on how to lose weight using a jump rope at home.

Skipping efficiency

Can you lose weight by jumping rope? Yes, the effectiveness of exercise is higher than from dieting, running, swimming. The effectiveness of skipping is confirmed by the fact that 200 kcal are burned in 15 minutes. Even with an average pace of exercise, gradual fat burning occurs.

A jump rope is an excellent cardio exercise machine that allows you to normalize the functioning of the cardiovascular system and respiratory organs.

Skipping - get healthier and lose weight with a skipping rope.
Jumping allows you to:

lose weight;
pump up, tone muscles;
tighten the skin, reduce the appearance of cellulite;
get rid of toxins;
develop flexibility, endurance, coordination of movements.

The effectiveness of the jump rope in the fight against excess weight is confirmed by consumer reviews. There is a known case where a person jumped for 13 hours a day and lost 60 kg in 6 months, adhering to a normal diet.

Jumping rope - a simple way to achieve slimness

How much should you study?

How long do you need to jump rope to lose weight? The frequency and intensity of the exercises depend on the amount of extra pounds. If necessary, you can lose weight in a week, but you will need to exercise for a long time and often.

Jumping rope at an intense pace of exercise increases blood pressure and heart rate, so you should not try to lose weight quickly.

The duration and frequency of jumps are selected individually, focusing on the physiological characteristics of the body. The first week of classes should consist of short 5-minute workouts so as not to overload the body. Before classes, do a warm-up - 5-10 squats, bends, rotations with elbows, shoulders, and hands. You should start with simple jumps, performing them not too high and quickly, and most importantly correctly. Gradually the pace and height increase.

On the first day of classes, it is enough to complete 100 jumps. With each subsequent day of the first week, the number of jumps increases by 50, the second - by 100.

To track the effectiveness of the program, you can weigh yourself daily before and after training, and record the results in a table

From the second week, high jumps, figure eight, scissors, double jumps, and body stretching exercises are introduced, combining them with basic ones. Weight loss at this time is hardly noticeable, but the weight loss effect accumulates. After a two-week period, improvements in weight are already observed.

Don’t think that if you jump more often and faster, you will burn more fat and calories. Pronounced, lasting results from training will be ensured by regular exercise and a balanced diet.

Harm and contraindications

The disadvantages of skipping include:

Strong impact on knee ligaments and joints.
Greater load on the back and lower back.

If these areas of the body are relatively weak, training can lead to quite serious health problems.

Risk of injury (especially in the first days of classes, while learning to skip).
Risk of harm to the respiratory or cardiovascular system if the load is distributed incorrectly.

There is a fairly large list of contraindications for such activities:

Too much weight (2nd or 3rd degree obesity).
Serious diseases of the heart and blood vessels.
Hypertension or sudden changes in pressure.
Diseases related to the musculoskeletal system.
Visual impairment, eye diseases.
Asthma.
Varicose veins.
Pregnancy and postpartum period.
Headache or any other pain.
Period of menstruation.

It is also not recommended to skip skipping on a full stomach. As for the exercise technique, the main thing is not to land all your weight on your heels, creating excessive stress on all organs and systems of the body.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

What is the first thing to lose weight?

When skipping, like running, your whole body loses weight. First, the sides and stomach lose volume, then the hips and legs. Minimal noticeable weight loss in the arm area.

Fat burning when jumping does not always occur evenly throughout the body. It is unlikely that you will be able to lose weight on purpose; it is better to seek help from a trainer to select a suitable training program.

Will it help you get rid of your belly?

Skipping promotes general weight loss and maintains body tone, but there are certain exercises that allow you to lose belly fat.

Exercise 1. Make yourself comfortable, sitting on the floor. One leg is bent at the knee, the foot steps on a rope folded in four, the other is straightened. The back is gradually tilted back. When it touches the floor, the bent leg is pulled to the chest using a cord. After this, the exercise is repeated from the starting point.

Example of an exercise with a jump rope while lying down

Exercise 2 . Position yourself standing with your feet shoulder-width apart. The double folded cord is held in hands raised up, tilting left and right.

Bendovers with a jump rope while standing

Exercise 3. Sit on the floor with your legs straight. The equipment folded in four is held in front of you in your hands, trying to reach your toes with it.

Repeat each of these exercises 20-30 times until you feel a burning sensation in the abdomen.

Abdominal muscle training

What about the legs?

During skipping classes, your legs will not only decrease in volume, but will become toned, trained, and take on a beautiful shape. The following exercises will allow you to correct the volume of your legs:

basic jumps;
movements to the sides, backwards;
running in place, moving forward;
double jumps.

Note: the choice of exercises for losing weight in your legs is arbitrary. It is recommended to start with simple jumps and gradually move on to running.

Muscles trained by jumping rope

Tips for beginners

To remove the belly, but at the same time avoid injury, perform the exercise technically correctly:

Try to jump with such intensity that you can keep your breathing even.
You need to jump exclusively on your toes. If you move your feet, it will put excessive stress on your knee joints.
Rotate the rope with your wrists, and keep your elbows as close to your body as possible.
When jumping, the back is straight, and the gaze is constantly directed forward.
Jumping in place for weight loss can be different. Depends on how well your leg muscles are pumped. For greater efficiency, alternate between the level of leg lifts you perform during jumps and other types, such as single-leg jumps or butterflies.
You should exercise to lose weight three times a week. In order to lose weight more effectively, it is recommended to follow a proper diet.

At first, you can start doing jumping without a jump rope. Imitate the movement of a jump rope with your hands, and jump slightly as the imaginary exercise machine flies under your feet.

Skipping training program for 30 days

Experts say that when jumping rope, fat deposits begin to be burned after half an hour of intense jumping. Depending on the problem, an individual training program for weight loss is developed.

Class schedule for the first two weeks

The first 1-2 weeks of exercise should be light. Jumps are performed every other day, alternating with rest 1:1. Approximate sequence:

10 minutes of basic jumps;
bending with a rope back and forth, to the sides (at least 3 minutes each);
10-minute reverse jumps;
exercises for the abs;
alternate jumps for 5 minutes on each leg.

Class schedule for 3-4 weeks of training

During this period, jumping should prevail over intermediate exercises. Sample training program:

15-minute basic jumps;
exercises to tighten the muscles of the legs and buttocks (10-15 min.);
10-minute double jumps;
abdominal exercises (10-15 min.);
15-minute single jumps.

The average person cannot perform more than 100 jumps/minute. This indicator should be your guide.

Beginning athletes can break the number of jumps into stages, performing sets of 30, 50, and 20 jumps.

Monthly skipping program for weight loss based on the number of jumps/day

How much and how often should you exercise?

A suitable start to training for beginners is to distribute the load and rest in a proportional ratio of 1:2. For example, 10 min. classes alternate with a 20-minute break. In this case, you need to make at least 5-25 jumps in one working interval. You need to exercise at least 3 times a week.

In the second week of training, the activity-rest ratio changes to 1:1. The number of classes per week is increased to 4 times. The number of jumps is gradually increased. At the end of the first half of the month, the duration of jumps without a break should reach 2-3 minutes.

The third and fourth weeks are devoted to speed training and improving technique. The execution speed should be increased to 120 jumps per minute, which corresponds to 2 jumps per second. Then you need to gradually increase the duration of the working interval and reduce the duration of breaks.

By the end of the month, one workout should be a 10-minute continuous session of high-speed jumping.

Each workout should be completed with stretching exercises for the muscles of the legs, hips, and shoulder girdle. These actions will help alleviate post-workout muscle pain.

For comparison: if aerobics needs to be done comprehensively and for at least 40 minutes. per day, to see the first results of weight loss, then 15-minute approaches with a jump rope are enough. Skipping classes can last 40 minutes, then the effectiveness of training will increase several times.

Interval cardiological 15-minute express training is suitable for those who do not have the opportunity to devote a lot of time to exercise.

It is performed in the following sequence:

1 min. Warm up at a slow pace (classical jumps);
2 minutes. – the same jumps at a moderate pace;
2 minutes. are given to alternate jumps (moderate speed);
2 minutes. combined jumps are performed at a fast pace;
3 min. – basic jumps (moderate pace);
2 minutes. high jumps are carried out at moderate speed;
2 minutes. classic (basic) jumps are performed at a fast pace;
1 min. – basic jumps (slow speed).

By doing this kind of cardio training and losing weight, you can further strengthen your heart and blood vessels.

The intensity of exercise must be planned based on your physical capabilities. You need to listen to your body during each lesson.

At the very beginning, you can make jumps without using a jump rope. This will help you quickly adapt to future load.

How to jump rope to lose weight?

At the initial stage of skipping training, it is recommended to start in sets of 5 minutes, gradually increasing the training time to half an hour. After getting used to it, the duration of the jumps is increased to an hour, performing 4-5 approaches during this time.

On speed days, the emphasis should be on performing the exercises quickly, the rest of the time focusing on the duration of the exercises.

An example of the sequence in which to perform jumping rope for weight loss in the table

The benefits of jumping rope for weight loss

During skipping, most of the muscles of the body are trained. But if your task is not to pump up muscles, but to lose weight, you need to jump using a certain technology. The trainers have developed effective and simple jump rope exercises.

Even ordinary basic exercises are used for these purposes. The video will tell you about the main methods of weight loss using skipping:

[su_youtube url=”https://www.youtube.com/watch?v=ysZMdJJNa5w”]

But besides classic exercises with a jump rope for weight loss, there are also more diverse intensive courses. How to lose 8 kg in 2 weeks of skipping - video:

[su_youtube url=”https://www.youtube.com/watch?v=wZsrIf85Syw”]

Selecting training equipment

To make skipping sessions comfortable and effective, it is important to choose the right jump rope for weight loss. The product comes in:

ordinary, consisting of a cord and handles;
with a special weighting agent that increases the load;
equipped with a counter that records the number of jumps;
with a system for measuring the number of calories burned.

The standard diameter of the rope is 8 mm. It is chosen based on one’s own growth and ease of use.

This table will help you choose inventory of the appropriate length

How does jumping affect the body?

Marina: I've been skipping for a month. I jump every evening, devoting half an hour of time to the activity, and in total I perform about 1,500 jumps. Did jumping rope help me lose weight? During this time, I lost 3 kg without denying myself my favorite foods. After 3 weeks of training, the volume of the hips decreased by 5 cm, the body became toned and slimmer.

Photos of Marina before and after a month-long skipping lesson

Ksenia: Two months ago I decided to jump rope, the reviews about these exercises are only positive. I worked out regularly, doing 2000 jumps per day. The body tightened, the sides became smaller.

Photos of Ksenia before and after skipping lessons

When can we expect the first results?

The first positive results of training can be expected after five sessions, provided that you perform jumping rope at least 4 times a week for 15-25 minutes.

The buttocks and legs will become more toned and elastic, the size of the hips will decrease. After a month, your stomach will noticeably change. And if you perform special techniques with a jump rope for the abdominal muscles, then a beautiful muscle relief will become noticeable.

Skipping exercises effectively eliminate cellulite. During jumping, the muscles acquire additional tone, lymph outflow improves, and the skin on the thighs and buttocks becomes more elastic. The effect will become noticeable by the end of the first month of classes.

After 2 months of regular training, the overall condition of the body will improve, a large amount of strength and energy will appear, and the body will acquire an attractive shape.

There are various training programs with a jump rope that allow you to lose weight, strengthen your heart and respiratory system. The tables in the article clearly show the benefits and effectiveness of such exercises, help to create an optimal training regimen and decide on the choice of equipment.

Author: Olga Lavrova

Article design: Mila Friedan

Bottom line

Skipping classes will help you lose weight and tone your body. Armed with the knowledge from our article, perseverance and determination, you can start losing weight with a jump rope. Regular exercise will allow you to get rid of extra pounds, reduce the appearance of cellulite, become slimmer, improve your heart rate, normalize your breathing, and improve your mood.

How to jump rope correctly? Specially designed programs will help with this. Their intensity and content depend on the individual indicators of a person.

How long should you jump? This indicator will be different for each person. On average, it is possible to lose 3-5 kg in a month, but there are intensive programs that allow you to lose 8 kg in 14 days.

Skipping is used as an independent set of exercises and combined with other activities. A balanced diet will improve the effect of exercise.

What brand of jump rope is better to choose?

Choosing the right jump rope is very important. The speed and ability to master jumping depends on how convenient the accessory is. Well-known sports brands offer different types of exercise equipment, which can be purchased in a specialized store or ordered online. Consider popular brands:

Nordplast has been operating since 1993. The company supplied children's toys from China, Spain, Germany and Italy. Then the brand opened its own production of children's toys made of plastic.
Onlitop is a brand owned by Sima-land. The brand offers a wide range of sports goods. The catalogs include glasses, swimming pool caps, inflatable balls and gymnastics equipment.
Indigo is a popular brand offering sports products. High quality materials and modern technologies are used in production.
Pastorelli is a company from Italy that appeared in 1983. The brand develops products for rhythmic gymnastics. The company regularly offers new collections.
Bear . sports is a company offering simple and beautiful sports equipment. The catalogs present different types of special nutrition for athletes.
Hardcore Training is a popular brand that produces sports accessories, equipment and clothing.
Expert X- Rope XR03 B is a brand that produces different models of speed jumping ropes. Premium machines are suitable for tough workouts.
B radex is a brand that is popular among athletes all over the world. The products are distinguished by their original idea, ease of use and proven design.
Tanita is a manufacturer of precision electronic scales. The company also offers other products necessary for a healthy lifestyle.