I Did 200 Jump Ropes Daily Before Breakfast — This Is What Happened to My Stamina and Weight

If you are trying to lose weight and have done a preliminary search online, you have probably encountered the benefits of fasted cardio.

According to a review published in the Journal of Sports Medicine, fasted exercise can increase fat utilization during and after workouts, potentially leading to more significant reductions in body fat and weight loss. (1)

“Training fasted boosts mitochondrial adaptations to using fatty acids for energy,” said Dr. Rhonda Patrick, Ph.D. in Biomedical Science.

When I decided to start an AM cardio practice, I chose jump rope over running, as it is weatherproof, can be done anywhere, and is ideal for travel.

However, being the competitive type, I didn’t want to go easy on myself and challenged myself with a goal of 200 jump ropes daily for a month before breakfast. Why 200, you ask? Well, it hits the sweet spot for elevating my heart rate and can be done within 10 to 15 minutes.

In this article, I share my experience and key takeaways from incorporating jump ropes into my morning routine. I also discuss how you can harness the power of this cardio tool to revolutionize your fitness journey.

Jump Rope Benefits

The jump rope has been shown to lower body fat percentage, waist circumference (WC), systolic blood pressure (SBP), blood glucose, insulin levels, and HOMA-IR (2). Furthermore, it is a staple in several sports, such as boxing and CrossFit.

Here are some other benefits of adding jump rope to your fitness routine:

Boosts Calorie Burn

A mere 10 minutes of jumping rope can burn the same calories as a 30-minute jogging session. Check out the exact number of calories burned by jumping rope for your body weight here.

Enhances Cardiovascular Conditioning

A 15-minute jump rope session can make your heart pound like crazy. It strengthens your ticker and improves overall cardiovascular health.

Improves Coordination

As you start jumping rope, you’ll realize that there are several moving pieces involved. It forces your brain and body to work together, enhancing coordination, agility, and balance.

Full-Body Workout

Unlike running, which primarily involves your lower body, jumping rope is a full-body exercise. It engages your core, arms, and shoulders, sculpting a lean, toned physique.

The 200 Jump Rope Challenge: Week by Week 

My metabolic conditioning is decent, and I was expecting myself to rip through the 200 daily jump ropes, but this challenge surprised me in more ways than one.

Here is a week-by-week account of my journey:

Week One: The Rookie Rumble

My game plan was to fly through the 200 skips as quickly as possible so I could then eat my breakfast after a 15 to 20-minute cool-off period. Since I had prior experience with a speed rope, I aimed for two rounds of 100 skips. Call it a lack of warm-up or coming out of the gates too hot, but my calves were on fire after the first 50 jumps, which made me stop for a breather.

I completed the 200 jump ropes in four to five sets in the first week, and it took me around 15 minutes total. To be honest, my lungs were burnt after each session.

Notably, I had an insane calf soreness on Day Three of the jump rope challenge, and completing the remaining four days seemed like an uphill battle.

Week Two: A Glimmer of Progress

I noticed a significant improvement in my stamina in Week Two — I could now do around 75 jumps per set, and my total workout time had come down between 10 and 12 minutes.

I had shed two pounds at the beginning of the second week. That said, the weight loss was a result of a combination of my new higher physical output and running a calorie deficit, which involves shedding more calories in a day than you consume.

This progress told me that I was moving in the right direction.

Week Three and Four: The Turning Point

The third week was when things started to click; I was now doing over 100 skips in a set without feeling like I was on the verge of collapse. More importantly, the jump rope had now become a part of my routine. I no longer had to psyche myself up to pick up the rope.

By Week Four, I noticed improved energy levels throughout the day (3). On the other hand, the scale continued to tip in my favor, and I lost noticeable body fat (hello, vascular arms).

Although I started jumping rope as a four-week challenge, I never stopped. It is one of the most convenient forms of cardio and an excellent tool to maintain stamina, agility, and weight. This might be a placebo, but I also experience improved focus, reduced stress, and a heightened sense of accomplishment after I am done with my 200 skips for the day.

The Results: Stamina, Weight, and Beyond

Most fitness challenges are done for results, and this 200 jump rope challenge was no different. Here are the most significant tangible and intangible results:

Stamina

At the beginning of the challenge, 200 skips made me feel like I had made the wrong decision. My heart pounded, and my breath came in ragged gasps. However, things started to shift in Week Two as I got into a rhythm. The final two weeks took it to a whole new level. There were days when I still had gas left in the tank and went over the 200 mark.

I have no qualms about admitting that the jump ropes have improved my daily functionality. Climbing stairs has become effortless, and I can now run longer and faster.

Weight Loss

I’ll be honest: weight loss was not my primary objective when I started this challenge. Over the month, I shed a solid four pounds. Now, I must mention that I had to rejig my calorie intake during the third week to ensure I didn’t lose any more weight. I could have lost more weight if I kept my diet unchanged.

That said, I saw a significant improvement in my body composition, with my calves and shoulders becoming notably more defined. The four weeks of skipping rope helped me get leaner, and my clothes now fit better.

Mental and Emotional Benefits

Most don’t expect any psychological benefits from jumping rope. However, they are a welcome surprise.

First of all, completing a 200-rope skip session offers a sense of accomplishment, where each jump is a small victory. Conquering the four-week challenge boosts overall confidence and builds self-efficacy that translates to other areas of life.

Jumping rope involves a rhythm, which feels like moving meditation. I had several skipping sessions where I felt disconnected from the world, allowing me to focus on my breath and forget my daily worries.

It also helps eliminate mental fog and improve cognitive function. I end jump rope workouts feeling sharper and more productive.

There was also an unexpected benefit of doing 200 jump ropes daily. All that skipping improved my calf size and definition. It makes you appreciate the simple movements and their transformative powers.

Making Jump Rope a Habit: Tips and Tricks

Let’s be real — creating a new habit isn’t easy. The possibility of something new sticking is always 50-50. Here is how you can make this exercise a part of your daily routine:

Set Realistic Goals

Going from zero to 200 skips isn’t realistic. You must begin with a manageable goal according to your experience level. For instance, beginners must start with a 50 jump goal and add to it progressively.

You must also learn to listen to your body. If you feel tired or sore, you should dial it back a notch or take the day off.

Create a Routine

I cannot emphasize it enough — you must create a ritual. If you are not a morning person, find a time in the day that suits you the best. Maybe you could do a quick jump rope workout before lunch or dinner. Pick a time you can stick to in the long term and pair it with a habit so you cannot procrastinate. For example, you must pick up the jump rope as soon as you drink your morning coffee.

Stay Motivated

Most people lose interest in exercising when it becomes monotonous. You must find ways to keep things exciting. Advanced exercisers could pick more challenging jump rope variations, like double unders if single unders feel too easy.

Track your workouts to assess your progress and ensure you’re moving on the right path. You could also ask a friend to join you on this challenge or join an online community for support and accountability.

And remember, always reward yourself when you hit a major milestone. It could be new workout gear, a massage, or even your favorite cheat meal.

Choosing the Right Jump Rope

Jump ropes come in different shapes, sizes, and weights, which can all affect your performance and results. Here are the three main types of ropes you must know about:

• Weighted Ropes: These are excellent for building strength and endurance. However, most people cannot perform longer unbroken sets with these ropes due to shoulder and wrist fatigue.
• Speed Ropes: These are usually metal ropes covered with a thin plastic layer and designed for speed and agility. Speed ropes are ideal for double unders and advanced tricks.
• Beaded Ropes: A favorite among beginners, beaded ropes are lightweight and provide auditory feedback, making it easier to find your rhythm.
• Plastic Ropes: The most popular types of jump ropes. These are usually bought by hobbyist exercisers who train at home. As a personal trainer, I recommend serious athletes stay away from these.

As someone who has dabbled in CrossFit for some time, I went with the speed rope. However, beginners who have yet to master this exercise should opt for the beaded ropes.

Proper Jump Rope Form

Using the correct jump rope form is vital to preventing injury and maximizing work capacity. Below are the things you must consider:

• Arm & Hand Placement: Keep your elbows tight to the sides. Hold the rope’s handles lightly while keeping your hands at waist level.
• Wrist Action: Remember, the power must come from your wrists, not your arms. While keeping your elbows steady, flick your wrists anti-clockwise.
• Footwork: Stay on the balls of your feet throughout the exercise and keep your knees slightly bent. Small, controlled jumps are key to optimal performance in jump ropes.

Conclusion

Two hundred jump ropes a day might sound intimidating, but it gets easier with each workout. After a week or two, it almost turns into a meditative practice. Newbies must invest time in mastering the skill before setting ambitious targets.

Be patient and consistent, have fun, and the gains will follow. Best of luck!

References

1. Zouhal, H., Saeidi, A., Salhi, A., Li, H., Essop, M. F., Laher, I., Rhibi, F., Amani-Shalamzari, S., & Ben Abderrahman, A. (2020). Exercise Training and Fasting: Current Insights. Open access journal of sports medicine, 11, 1–28. https://doi.org/10.2147/OAJSM.S224919
2. Kim, J., Son, W. M., Headid Iii, R. J., Pekas, E. J., Noble, J. M., & Park, S. Y. (2020). The effects of a 12-week jump rope exercise program on body composition, insulin sensitivity, and academic self-efficacy in obese adolescent girls. Journal of pediatric endocrinology & metabolism : JPEM, 33(1), 129–137. https://doi.org/10.1515/jpem-2019-0327
3. Barutcu, A., Briasco, E., Moon, J., Stensel, D. J., King, J. A., Witcomb, G. L., & James, L. J. (2021). Planned morning aerobic exercise in a fasted state increases energy intake in the preceding 24 h. European journal of nutrition, 60(6), 3387–3396. https://doi.org/10.1007/s00394-021-02501-7

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