MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1. You can find an activity’s MET on the chart above.Ī task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.Ī task with a MET of 2 uses twice as much energy as a task with a MET of 1. “MET” is a measurement of the energy cost of physical activity for a period of time. Or you could indulge in a full 30-minute jump rope sweat sesh.How many calories are burned jumping rope? FormulaĬalories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200 You could combine your jump roping with bodyweight exercises such as planks, squats, lunges, jumping jacks, etc. So, what should your 30-minute jump rope routine look like? Sample skipping rope routines for beginners Healthy unsaturated fats such as olive oil, nuts, seeds, peanut butter, etc.High-protein foods such as lean meat, eggs, sprouted green grams, etc.Whole foods such as fruits, vegetables, whole grains, lentils, etc.So, ensure that you eat a nutrient-rich diet that includes: you burn more calories than you consume- you are not going to lose any weight. No amount of exercise can trump a bad diet.Īt the end of the day, unless you create a calorie deficit, – i.e. your diet.Ī lot of people think that they can just eat whatever they want and then work out for 2 hours at the gym the next day. The other bonus of jumping rope for 30 minutes a day, is that it compels you to focus on the most critical factor when it comes to losing weight - i.e. This could translate to a weight loss of around 5 pounds a month.īut please ensure that you never consume less than 1200 calories per day (for women) or 1500 calories per day (for men), without the advice of a medical professional. Now, say, in addition to your skipping rope routine, you reduce your calorie intake by around 500 calories a day. If you were already consuming a healthy number of calories and didn't make any changes to that, you could lose around 2.5 pounds of fat per month, provided you stick to your 30-minute jump rope routine. Wondering how many calories you can burn by skipping rope?Īs per the American Council on Exercise, if you weigh 80 kg (175 pounds), you can burn around 476 calories from 30 minutes of fast skipping. If you’re an advanced jumper, you could jump rope from anywhere between 30 minutes to even 90 minutes a day. As you build stamina and get more experienced, you could increase that to 30 minutes a day, 2 to 3 times a week. And it isn’t too long, that you’re overtraining and injuring yourself.Īs a beginner trying to lose weight, we recommend jumping rope for 5 to 10 minutes, every day. If you’re jumping at a moderately intense rate, a 30-minute skipping rope session can be pretty effective. Depending on your diet, jumping rope for 30 minutes a day on most days of the week could help you lose weight.Īccording to jump rope experts, 30 minutes is kind of the sweet spot when it comes to jumping rope for weight loss.
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