How can you use a jump rope for weight loss?

To use a jump rope for weight loss, learn the proper technique, progress from low to high intensity, and mix jumping rope with strength training. Jumping rope burns a lot calories, and results may be visible within the first week.

1. Practice proper jumping techniques

   Jump 1/2 to 1 inch off the ground to reduce stress on the knees. Stand straight, keep your weight on the balls of your feet, and look straight ahead. Hold your elbows tight to your side, turn the rope slowly, making sure to maintain the proper technique.

2. Increase the intensity

   Speed up your jumping, and extend your jump rope sessions. Sessions can be measured in time or repetitions. Aim for a heart rate that's between 70 and 85 percent of your maximum heart rate.

3. Perform circuit training

   Add strength training exercises into your jump rope routine. Jump rope for 50 seconds, rest for 10 seconds, then do a resistance exercise such as push ups, dumbbell rows, bench dips or barbell step ups. Rest for another 10 seconds, then do another set. Perform five sets of jump rope mixed with five sets of resistance exercises for one circuit. For a greater challenge, add supersets, which are two resistance exercises in a row without rest.