As of: March 15, 2024, 1:29 p.m
By: Alexandra Grauvogl
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After a sweaty rope jump workout, a short stretching session is a good idea © IMAGO / Pond5 Images
Many people want to burn a few extra calories through exercise in order to reduce body fat and lose weight.
There are workouts that are particularly suitable for this - better than jogging or cycling, for example.
Download the PDF for the 30-minute calorie killer workout here.
Nobody likes to torture themselves - and especially not for long.
Workouts that burn as many calories as possible in a short time are particularly popular.
To do this, as many muscle groups as possible must be addressed and the cardiovascular system must be properly stimulated.
This is the case with jumping rope.
You can burn around 500 calories in just 30 minutes - just download the workout PDF and get started!
Full-body workout Jumping rope: That's why it's so effective
If you want to train your endurance as well as strengthen the muscles throughout your body, jumping rope is a good choice.
The jumping movement primarily strengthens the calves (triceps surae) and the thigh muscles (quadriceps femoris).
But the stomach, back, arm flexors and shoulder muscles are also stressed.
When jumping rope, the body burns significantly more calories in the same time than other endurance sports such as running or cycling.
However, this depends heavily on the intensity with which you jump, run or cycle.
A 30-year-old man (180 cm; 80 kg) burns around 500 calories in half an hour of jumping rope, around 290 calories while cycling moderately and around 320 calories while jogging (8 km/h).
In our PDF library you will find a 30-minute rope jump workout that can burn around 500 calories.
Simply register for free and download the PDF.
Burning calories is just one factor for weight loss success
But it should also be mentioned here: If you want to lose weight, it is not enough to burn as many calories as possible through exercise.
Without proper nutrition and an energy deficit, you will not lose body fat and weight.
An energy deficit is achieved by consuming fewer calories through food than you burn - through the body's basal metabolic rate and exercise or sport.
If you want to lose weight in the long term, the calorie deficit should not be too large, as this cannot be maintained in the long term and there is a risk of the dreaded yo-yo effect, in which, after initial weight loss, there is even a risk of weight gain compared to the initial weight.
So that your health is not endangered, you should always make sure to eat a balanced diet, even if you want to lose weight, so that you are adequately supplied with the important nutrients.
Above all, that means lots of vegetables!
You can also access protein-rich foods, fatty fish (salmon, mackerel, herring) and complex carbohydrates (whole grain products, nuts, legumes, potatoes...).
It is particularly important to avoid meat and sausage products, sweets, chips etc., sugary drinks and alcohol.
Find out here which sports can help you burn a lot of calories.
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Jump rope workout to lose weight – the exercises
The following exercises are included in the 30-minute rope jump workout.
You can find the exact descriptions here.
Basic jumps (two-legged jumps, feet parallel to each other and close together, rope swinging loosely from the wrists)
Basic jumps with an intermediate jump (you do a small intermediate hop per rope swing)
Basic jumps forward/back (basic jump movement moved forward or backward)
Basic jumps with hip rotation (twisting hips to the right or left, feet landing diagonally instead of frontally)
Scissor jumps (feet cross each other at the front and back alternately during the basic jump)
Boxer step (weight is shifted alternately to one side during the jump, the other foot taps loosely)
Side jumps (jumps on both legs to the side; “wags”)
Jumping jacks (open and close alternate feet per rope swing)
Alternate single-leg jumps (movement is similar to knee lifts on the spot: rope has to swing quickly for this)
Kick jumps (similar to one-legged jumps, except that the knees are not lifted, but the feet alternately kick forward; “rock 'n' roll”)
Burn 500 calories in 30 minutes – download the workout as a PDF
We've put together a 30-minute workout that includes a variety of jumping forms suitable for all experience levels.
In the workout, each exercise must be completed for 30 seconds, followed by a 15-second break.
Example: 30 seconds Basic Jump, 15 seconds rest, 30 seconds Jumping Jack, 15 seconds rest, and so on.
Try to complete the exercises at the scheduled interval until the end.
Towards the end of the workout, your coordination skills may decrease due to increasing fatigue and you may find yourself getting more entangled with the rope while jumping.
Then it is possible for you to continue the jumping sequences without a rope, just imitating the swinging of the rope.
This way you can keep moving and still burn calories until the end.
Ready to get started?
Then download the workout PDF for free now.
Enjoy the training!
Burn 500 calories in 30 minutes: jump rope workout as a PDF download
You can find the 30-minute jump rope workout for free download in our PDF library.
All you have to do is register for our login service USER.ID.
Enjoy the training!
The PDF library includes, among other things, a 30-minute rope jump workout to boost your calorie consumption © IMAGO / Westend61
If you want to focus on your upper body muscles in addition to the full-body training of jumping rope, you can do this with the help of one of our push-up training plans.
In the PDF library you will find suitable push-up training plans for beginners, advanced users and professionals.
Do you want to know how many push-ups you should actually be able to do?
You can find the answer in this article.
Are you generally interested in fitness? Then take part in our survey!