These are the 19 best rope skipping exercises for weight loss

Learning to jump rope made easy! We show you with 19 rope skipping exercises how it really works and how you can burn calories with the jump rope.

We all remember jumping rope from our childhood. I loved the jump rope in kindergarten.

Without even thinking about a workout, I hopped over the rope. Over and over again. Recently, I rediscovered the jump rope for myself.

Not so simple at all. And anything but simple kid's stuff!

Especially the simultaneous coordination of hands and feet. But after practicing a few times, it worked right away. :)

Table of contents

Lose weight by jumping rope - Is it really possible?
How you can learn to jump rope
These are the 9 best rope skipping exercises
10 rope skipping exercises for abdomen legs buttocks
Here is another great video with rope skipping exercises

Rope skipping is not just swinging the rope and jumping. There are many different ways to do it. I'll show you the best rope skipping exercises.

But first I would like to give you some facts about the skipping rope :)

Lose weight by jumping rope - Is it really possible?

Yes, you can lose weight by jumping rope. If you want to lose weight with it, it is important that you have a Basic voltage in the body during the workout.

It is also important that you swing the rope correctly. You should only move the wrist. The arms and shoulders remain still.

If you are overweight or have orthopedic problems, this sport is not for you.

After all, the load on the joints is very high during this workout.

How many calories do you burn jumping rope?

When jumping rope you consume in the hour approx. 750 caloriesthat's a great value. Jumping rope also trains your cardiovascular system. Just ten minutes can have the same effect as 30 minutes of jogging.

This is how you get really fit thanks to Box Jumps!

How you can learn to jump rope

Yes, jumping rope can be learned quite easily. At first, you may have some coordination problems.

Arms, legs, jump, swing - everything must go simultaneously.

The more you swing the rope, the easier it gets. It's best to start on soft ground. Then the fall does not hurt so much :)

Also, the higher the quality of the skipping rope, the easier your swings will be.

How long must the rope be?

Before you start jumping rope, you need a rope with the right length. This is calculated with a rule of thumb.

You stand in the middle of the skipping rope, the handles should then reach up to your armpits. If this is the case, it has the right length.

With many ropes, however, you can also adjust the length.

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If you want to lose weight with the skipping rope, please make sure that the rope has the right length. Otherwise, your fat-burning workout will quickly become a stumbling block.

This can end quite badly.

These are the 9 best rope skipping exercises

We have divided the rope jumping exercises into two categories. On the one hand there are exercises where you really jump and on the other hand fitness exercises for abdominals.

But for now, here are the 9 best rope skipping exercises. You'll see that you'll be back in "rope jumping mode" in no time.

Let's go, out into the countryside to jump rope.

By the way: Total beginners can try the exercises without jumping rope in the beginning. The coordination of hands and feet is often enough for the beginning as a challenge.

1. normal rope jumping for warm up

Before you start with crazy rope jumping exercises, you start with very simple warm-up. Very simple jumping is also called easy jump.

When jumping rope normally, it's important that you don't jump higher than necessary.
The rope makes contact with the ground during each "swipe".
The upper body is upright and the upper arms are close together.
The angle between the upper arm and forearm is more than 90 degrees. The knees are also slightly bent.

Wow! That's how fast you can lose weight with cycling!

2. ski - rope swing in slalom

With the skis, the whole thing becomes a bit more complicated. You jump with your legs staggered left and right.
Your feet and knees will always remain parallel to each other.
You move your arms like in normal rope skipping. Attention: The risk of tripping increases :)

3. side straddle

From the Easy Jump, start straddling the legs alternately and then close them again.
Just like the jumping jack.
When your legs are bent, your knees point in the direction of the tops of your feet.
Caution - don't open your legs too wide or you'll trip over the jump rope.

4. knees up

This rope jumping exercise will make you sweat :)
Raise your knees as high as possible to your torso.
The upper body remains upright here with a slight forward lean.
Attention the risk of falling increases from exercise to exercise. Be careful not to catch the cord with your shoes.

Improve your bounce here!

5. the twist

The twist is nothing different than the normal rope jumping with a hip rotation.
You jump on the spot and turn your hips towards your upper body.
Your knees point in the direction of the tops of your feet.

If you jump a little higher, you will find it easier to do the exercise correctly.

6. criss cross

If you're just getting started with jumping rope, it's best to avoid this exercise.

Criss Cross requires some skill.

The special thing about this exercise is that you cross your hands.
Whenever the rope is above your head, your arms form an X.

7. x-motion

And now cross them again. Instead of the arms, however, it is now the legs.

You start with normal rope skipping.
When you jump over the rope, cross your legs.
Alternately, the right and left leg is in front.

8. easy jump left and right

This is a great exercise for those who are looking for a change from normal jumping, but don't feel too confident yet.

In this exercise you walk loosely on the spot.
The left and right foot touch the ground alternately, as in running.
You simply swing the skipping rope under your feet.

9. jumping rope on one leg

And finally, an advanced jump rope exercise.

In this exercise you jump with only one leg.
The second you pull up to the back.
Attention: Danger of tripping! To avoid tripping, you must take the rope wide and make big turns with it.

If you now really have a taste for it, I can recommend this Youtube video.

10 rope skipping exercises for abdomen legs buttocks

But we don't just have exercises for classic rope skipping for you. The rope is a versatile piece of exercise equipment that you can also incorporate into your workout in the living room.

The skipping rope is a very effective tool for the abdomen, legs, buttocks and also the arms. You can use the string to stretch and strengthen your body. Go for it with the skipping rope.

With these 30 tips you really manage to lose weight!

1. lunge with jump rope

A great stretching exercise with the jump rope is the lunge with the leg extended. You stretch your arms, your shoulders and your legs.

First of all, you should stand upright. Double the skipping rope and grasp it at the ends.
You now guide it over your head with arms outstretched.
Stretch your arms behind your head as far as you can. At the same time you build up tension in the torso.
With the left leg you take a big step forward. Bend the right leg at a 90 degree angle.
Rock up and down 10 times and then return to the starting position. Now change the leg.

Attention: your knee must not protrude above the tops of your feet, your arms are the extension of your body and well stretched.

2. jump rope exercise for arms, shoulders and back

This exercise is especially great for Tension in the neck and in the shoulders as well as for your arms. It helps you relax and release from agglutinated fasciae.

Stand up straight and take a step backwards.
Your front leg forms a right angle.
With the knee of the back leg touch the training mat. Stretch the hands straight up.
Hold the jumping string in your hands. Pull firmly on both ends. Now turn your upper body alternately to the left and right.
Stay at least 15 seconds per side. Do 10 repetitions before switching legs and performing the exercise again.

3. torso rotation with the rope

And now we do a torso rotation and with it something for our abdominal muscles.

For this exercise, sit on your gym mat and bend your legs.

Lift your legs off the floor. Bring the rope (under tension) behind your head. The elbows should be bent. Tilt your upper body backward.
Your stomach and back are tense.
Turn your upper body to the right side and look over your right shoulder. During this rotation you actively pull the right shoulder down.
Then turn to the other side, keeping your elbows wide apart.
Perform the rotation at least 10 times. 1 repetition = 1x right and 1x left.

You train with it especially your abdominal muscles.

4. stretch legs and back with jump rope

You can also stretch your back with rope skipping exercises. You stretch your arms, your back and your legs.

Sit down on the exercise mat. Take the string double in your hands and hold it by the ends. Thread the jumping string around your feet.
Stretch your legs through and pull your upper body down as far as you can.
The legs should be extended throughout the exercise.
This exercise is perfect for those who have a hard time touching her toes.
Try to hold the stretch as long as possible - at least 20 seconds should be enough. Then shake your body well and do another pass.

5. squat on tiptoes

For the tiptoe squat, stand at about shoulder width.
Then lift your heels off the floor until you are standing only on the balls of your feet.
Your feet point slightly outward. Stretch your arms firmly and pull the rope tightly apart at the neck.
Then you start with squats. During the whole exercise you should not put your heels down. Keep your back straight.
Start with 15 reps and later increase to 25.

6. "Superman" for legs, buttocks and arms

In this exercise you will specifically strengthen your thighs, buttocks and arms. You will also learn your Exercise balance.

Stand on one leg and try to stretch the other leg as far back as possible. Bend the standing leg slightly.
Ideally, your legs and back should be in line. Stretch your arms forward and pull the ends of the jumping string tight.
Try to stay in this position for 5 seconds. Then put the leg down and stretch it back again. Do 10 repetitions of this and then change the standing leg.

7. exercise for the abdomen

I am excited about this jump rope exercise. You train your abdomen, legs and buttocks :)

First, you double up the rope. Then lie on your back and stretch your arms forward. Your toes point to the ceiling.
With your arms you hold the skipping rope under your buttocks.
Do not put it down! Now lift your upper body up.
Lower the legs until they almost touch the floor and then raise them back into the air. Do 2 series of this exercise with 10 repetitions each.

8. exercise for the upper and lower abdominal muscles

Another effective exercise for your abdomen that you can do with the jump rope.

For this exercise, lie on your back.
Stretch your legs straight and straight forward.
Your arms are behind your head. In your hands you hold the skipping rope. Pull firmly on both ends.
Now bring your arms to your legs. And then back again. Arms and legs are stretched throughout.

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With this exercise you train your butt, legs, abdomen and arms. A true all-rounder among the rope skipping exercises. Try to do 5 repetitions.

9. stretching exercise for the arms

For this exercise, fold the skipping rope twice and grasp each end with your hands.

Your arms are behind your back at about the level of your shoulders.
Now bring your arms up in the air until they are straight through and down again.
The rope should never hang slack, but should be taut. Do 10 repetitions of this exercise with 10 seconds each.
The exercise is also great to stretch your arms before a strenuous workout.

10. stretching exercise for the legs

And finally, the legs are stretched again. The skipping rope is also perfect for this.

Sit down on the exercise mat. Take the skipping rope at both ends and thread it around your left shoe.
Lean back with your upper body while pulling your leg up in the air.
Hold the position for 5-10 seconds before leaning forward again. Do not put the leg down! Do 5 repetitions per leg before changing sides.

Here is another great video with rope skipping exercises

Our conclusion

If you are just starting to jump rope, you should do it on the grass. If you fall (I hope not!) at least you will land softly :)

Don't get discouraged. It's really grueling at first. But once you get the hang of it, it's not that hard anymore!

Good luck!

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