How I Burn Fat with Jump Rope

Jump Rope is one of the best tools to expend calories and burn fat. It's been shown to burn more calories than running or cycling! Here are why I love using jump rope to stay in shape, the exact workouts I do and How to make it even more athletic.
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0:00 - What are the Benefits of Jump Rope?
0:11 - Conditioning
0:51 - Athletic
1:22 - High or Low Impact?
1:44 - Coordination
2:04 Quick & Potent
2:40 - Energy
3:09 - Downsides
4:45 - Workouts
5:49 - Mobility & Jumps
6:45 - Hat Giveaway!
6:56 - How Often?
Have you ever been curious about the benefits of jump rope? Josh has been an avid jump roper for years, and throughout his journey, he has closely observed how this exercise has transformed his body. From enhancing his cardiovascular health to improving his coordination and endurance, jump rope has proven to be a powerful tool in his fitness routine. His experience offers valuable insights for anyone looking to incorporate jump rope into their fitness regimen.

[@Strengthside]

Go a lil hard on The 4th? Start your jump rope journey today 😂 Want a NEW Strength Side Hat? Comment below with your location and a funny reason you should jump rope 🦘

[@Whos_Who.]

I have just started Jump Rope a week ago after many years later and I wanted an helpful video on it! this video is quite helpful thank you.

[@tristonweekes7588]

1. Tampa, Fl 2. One day I would like to jump to the moon. I haven’t jumped rope in close to a year but do miss the benefits. I would do jump rope for long intervals such as 15-30 minutes so I’ll try this method during my mornings.

[@JSOwens]

Living it up in the Midwest. Gotta jump rope to build recovery and practice fall avoidance while walking through my kids' rooms in the dark (toys, legos, pencils, thumb tacks, you name it…)

[@tiachambers4787]

How often should I jump rope to get conditioned and to see results?

[@hannahdidier5472]

Currently on the Isle of Wight, England and jumping rope is fab as it provides you with the most unique experience - getting whipped in the calves (worse if you have a speed rope)! But hey it increases your pain threshold and patience 🙃

[@Manfaceguy04]

Yooooo. I am here in sunny Colorado Springs! I jump rope to prepare for the inevitable zombie apocalypse, where leaping and bouncing will be the deciding factor between survival and becoming a zombie brunch.

[@TititoDeBologay]

A man of culture, i see.

[@roachkid2818]

Your there will be chaos only the str😂ng will survive

[@AjaychinuShah]

(another) Pentagon Project gone (haywire) RTFH

[@Strengthside]

I don't understand why nobody else talks about this! 😂

[@arrigoful]

Me the same in Italy, i try to learn to stay up in the air at least 30 seconds between any jump to avoid zombies.

[@alijaber1111]

Incline walking, and jump rope are my go to when comes to cardio, I do resistance training 3 days a week, and jump rope 3 days a week for 30 -45 minutes sessions, and walk 15k steps a day on average. That got me the best results to go from 183lbs to 155lbs in 6 months 😊

[@builtdifferent18]

What is your diet like?

[@Strengthside]

dam that's impressive. Really nice split!

[@robertbatchelor9923]

Greetings from East Sussex, England on a typical wet summers day, glad I'm able to skip ( jump rope ) indoors. Thanks for being one of my favourite channels.

[@Strengthside]

haha jump rope anywhere is a big benefit!

[@mikafellows4809]

Here in paradise, Hawaii. Coolest thing with jump rope is the better you get the more dance moves you can do with the rope cause you’re light on your feet.

[@Strengthside]

underrated benefit righ there!

[@TwentySeven1337]

1. Greetings from Lansing, Michigan! 2. The rope ain't gonna jump itself.

[@Strengthside]

simple and to the point. love it !

[@aneequeable]

1. Cape Town , South Africa 2. I jump to improve my ability to jump to conclusions

[@Strengthside]

haha love that

[@Lito-Lapid]

Thanks! You made me remember how much I used to like to jump rope. I'm gonna buy me a rope today.

[@dabulousvai]

That's the spirit!

[@Strengthside]

It's so much about the energy

[@Emipocalypse]

1. Denmark 2. You should jump rope because if we all start jump roping at the same time around the globe, we'll make the earth bouncy.

[@whatname4613]

U can jump on me if u want.

[@panosa7789]

Funny. I was at the England Denmark euro 2024 group stage match. The Danish fans were jumping in unison. The English fans died out as the match went on. But the Danish fans didn’t stop.

[@Strengthside]

hahaha oh wow. logical.

[@kwnonas]

Jumping rope is amazing, started a couple years ago, after overcoming the first few months fell in love with it. whenever I nail a new patern down and implementing it in my routine feels amazing and also feels like dancing.

[@Strengthside]

it does feel like dancing sometime huh?

[@yatanblumenthalvargas2967]

1. Cartagena, Colombia, 2. Jump rope impresses my dogs and makes them listen to me more

[@Strengthside]

I'll have to see if my dog feels the same lol

[@suzannskatt4409]

Hey everyone at Strengthside! I've been a regular since the pandemic. Finding your channel was one of the silver linings... you offer good, clean advice and go from strength to strength... you deserve all the success and recognition for all the good stuff and great topics that you include 👏👏👏 Thank you from, Emerald, Australia ❤

[@Saiarts_yt]

Currently I've been doing this minimalist routine for 2 years now using jump rope, bodyweight, and optional resistance bands. Starting my workout with warm up amrap (as many rounds as possible) doing 10 jumping jacks and 1 squat to inchworm with alternating tow taps in 90 seconds or duration of one anime opening/ending. Then using the emom (Every Minute on the Minute) protocol I do 10 push ups, 10 squats, and 5 banded row variation (or 5 pull ups/inverted rows if you are up to it) on the minute 1. On minute 2 I do my freestyle jump rope until the timer ends. Repeat this process until 6 minutes but not below 20-30 minutes on the weekends. I do this every other day usually drawing wild cards between upper/lower/full body split using just a fundamental exercises. The real reason why I started to jump rope workout is so I am conditioned for any hiking trips and additional outdoor activities. Doing this workout scheme for 2 years I look like a bodybuilder now. Even my grandmother in japan told me I've gotten bigger over the past 5 years since the last time I saw her.

[@reieli87]

For those you can't skip for there life.. (this was me) I would first aim for the perfect skip of 10 reps. If I can't achieve this in 1min. Then I take rest. 1min max or shorter (because I was suborn 😅) then I would increase rep to 15reps etc... For 30min (I use to do this daily if I could) Then later 1month of skipping (6 months) . I was able to achieve 1min skip in row. I changed my skipping workout to what I call "1min reset" I failed to skip for 1min, I'd rest time. Until I reached 1min. This taught me to be patient and fix my technique (adjust the rope, fix my form, focus). Music really helped Next was skipping to music, if failed I'll restart the song. And use that time to rest if needed Later leaned skipping variations. This was fun Just wanted share. Enjoy 😊 You have got lovely family they got awesome dad

[@rsallo]

Love your videos! I was following you before you became a dad, but now I find your videos even more useful, I'm also a dad (of two) and going back to the basics, and doing 10-minute trainings has allowed me to continue training and enjoy it. Thanks!

[@jenf777]

I am in Sedona, Arizona! I am a total newbie (on just day 35 of jumping!), so I am doing 20 seconds on, 30 seconds off for ten minutes with a 1/2 pound rope. Every day I practice a mic release and can't wait for the day I can do it. So far, I have a broken light, a black eye and a busted handle. But I am not giving up, jump, jump, jump!!! :)

[@itsjustmetomc4848]

Checking in from Mesa, Arizona here and at almost 60 it's such a wonderful exercise and brings back long ago child hood memories. Thanks for another wonderful video. #StrenghtSideDad #StrenghtSideGrandDad AND #StrenghtSideGreatGrandDad Here!

[@marciarezende3008]

Hello from New Jersey! I am jumping rope to get to my 100th birthday with lots of energy 😁 I started jumping rope three months ago and I am starting to get the hang of it. I loved your suggestions for routine. I am still doing only 5 minutes 5 to 6 times a week. Thank you for your great videos, they are very informational.

[@jaimereynolds258]

Was on a jump rope team in the late 80s early 90s, Arizona Skippers lol. Love jump roping. Still do it almost every day.

[@Strengthside]

what?!? I need a team

[@jaimereynolds258]

@@Strengthside Went around to different schools. Did the Jump Rope for Heart or whatever it was called. I remember doing a show at ASU. All the lights were off, we dressed in black, with glow in the dark ropes, white shoes, and white gloves. So all you could see were the shoes, gloves, and ropes LOL Pretty cool ❤️

[@andocalripken]

Blue springs, MO I was on a traveling jumprope team as a kid and can't wait to get back to my double jump form. With 5 kids, love this idea for my warmup work.

[@amykrupa-wyckoff4601]

Good morning from Michigan! I love to jump rope and try to add it in with every workout, even if it's just a few minutes. Working on different techniques, so this was really helpful. Thank you for the great information, as always! Get back to jump roping, it'll make you feel like a kid again...or make you frustrated until you throw it because you're not as light and agile as you were as a kid. Even more reason to get back at it! Have a blessed day! (Your little ones are so adorable)

[@iamdylancheek]

1. Atlanta, GA 2. That jump rope blood flow translates quite well in the bedroom. 15-20 minute jump rope sessions a few times per week goes a very long way. Couple that with some rope flow?! That’s a recipe for greatness. Love the idea of sitting in the squat during the rest time!

[@dillonlui]

Dallas, TX 😎 I jump rope for the kids! so I don't trip over myself if a bunch of kids are jump roping and ask if I want to join (literally happened last week lol)

[@GOATBIRYANI]

Creepy , why are you playing with kids in the first place

[@Strengthside]

always one of the best reasons... to keep up with kids

[@Gigusx]

Gotta love the shout out to jump ropes! I'm surprised you haven't mentioned tricks and freestyle jumping - they solve some of the problems with the lack of / repetitive motion.

[@nicorellius]

Jumping rope has been my primary conditioning/cardio exercise for a couple years now. Love it so much. I use 3/4 and 1 pound crossropes for added arm/shoulder conditioning. I actually designed and built my shop to accommodate indoor jumping because I'm in the good ol Pacific Northwest (PDX); outdoor jumping only lasts part of the year. I do 3-4 sessions per week, some long and some short (10-20 minutes each). My favorite part of the video was when you burst out in a tribal scream and threw the rope after a high intensity finish. Good stuff, thanks as always.

[@sarahdyer1967]

I started jumping rope (skipping as we say in the UK) and I totally agree with what you say about feeling more confident afterwards - and not struggling for breath whilst elevating the heart rate. I love it!

[@RoSario-vb8ge]

Your videos are very motivating. I like your advices for the beginners and the outlook of variations. That's how moving should be - with fun.

[@gn1291]

Awesome, I literally just started jumping rope again and you make this video love it. Thank you

[@klarahladikova]

Me too. 🙂

[@Sajmonpl777]

I used to like jumping rope but I was never consistent. Hitting my legs, back with the rope and just having to start over again just because I lost tempo for a moment - one of the most annoying things for me. Although I cannot stress how much I love ropeless jumping rope (there are two balls of foam on a shorter ropes as weights instead). More fun, less annoying, takes less space, you can do it brainlessly in front of TV or computer. Its awesome

[@Strengthside]

nice!

[@scottallen2190]

Love to see a colab with you and JRD's.👍👍

[@815donalduck]

Yessss! With Dan on Dockweiler Beach! That’ll be Epic 🕺 🔥 ➰

[@outsidewithjono5366]

Hola from Northeast FL! Love your channel and that tip to do low squats while resting between sets is brilliant. Got to get hopping to keep my legs in shape so I can channel my inner billy goat on my long backpacking trips!😅

[@CarolFraserNutritionist]

Congratulations! Your children are adorable ❤Thank you for your great content, so informative.

[@luqmani]

Jump rope is my go to. It works. Been doing it for years. 30 seconds on - 10 off for 30 minutes with a one minute break in between - which is when I will now incorporate the SQUAT! I use a 1/2 and or 1/4 lb crossrope (best jump ropes out there).

[@AbednH]

Wow, thank you for information, love it🔥🔥🔥

[@danceofthedragonbydavidlee]

I'm 75 and I've been jumèing rope for years,. These days I do 1 minute on and 15 seconds rest for t0 or 15 minutes. I do this almost every day and now that I live in Bali, itàs really not conducive to running and that's gotten pretty hard on my joints anyway. I've been doing this for years on and off though I used to just do 12 minutes straight with no rest intervals.

[@ChristinaDasilva_]

Thank you for the informative video, This motivated me to do my research and workout in a way that’s best for me👌🏾 I went skipping the other day and had no idea about this

[@francescochiani8849]

Cool. Your video is really on timing for me.I've recenty introduced jumping rope (starting from a very beginner) as warm up phase, 8-10 min (stopping only when I hit the rope). I've replace run with jumping rope, for warming up before streight workout, because I feel it warm me up ?better?. Here is the the fun (for me at least) love this Rochy Balboa feeling while listening "eye of the tiger" when I'm jumping..

[@KateBrownYoga-zf3yy]

Killer, dude! Great advice!

[@Fitertaining]

Jump rope is one of the most effective ways to get in shape. I’ve been doing it for two months now and I’ve seen incredible results

[@hevnleee]

Just found your channel and I'm loving all our great tips. Here in North Carolina. Every time I look out my two story window, I wonder if I would be able to jump safely if there was a fire. I guess start training with a jump rope!

[@irenemacharia4094]

First of all... Joyce and Toya are freaking great😊😊

[@NoRockinMansLand]

I really loved the boxer examples you used, specifically Sugar Ray Robinson. He's considered the GOAT, seeing him practising rope flow back in the late 40s/50s is crazy

[@Strengthside]

I know right. Simple tools and natural movement patterns

[@FourEyesGod]

Thanks for the tips! Since I start working from home, I hit 95KG, I recently start working out at home, but it is hard for now xD. But I love rope jumping. I can only do 30 secs rest for 30-45 secs for 5 mins for now. I feel so heavy xD. Also trying to do strength training at least 2 times per week. But even if I am working from home, I work a LOT!!

[@brianbachmeier34]

We're all gonna make it brahs 💪

[@ericksond_art]

Erickson from Canada, and I jump rope to maintain lightness on my feet for all the times I step on lego piece death traps.

[@CharlesSweet]

1. Atlanta, GA 2. You should jump rope because we didn't during the Kriss Kross "Jump" days 🤣

[@lindadinhobl1179]

I started jumping rope with the challenge you posted on insta in april and in combination with push ups, it really is a fun spicy and short workout that got me good results.

[@SiarlW]

Thanks for the tips

[@LastRolo0]

Great Vid! thanks

[@andrewmayne8994]

1.Pacifica,California 2.jumping rope let’s you keep watching the @strengthside channel and get that work out

[@Strengthside]

haha ncie! I lived in Pacifica for a quick 6 months. Super nice being so close to the beach

[@kevindoyle7414]

1. Flanders NJ 2. It is better to trip over a moving rope than over your own two feet

[@tslilorlev2509]

hi from Portugal! I want to jump rope because I never manage with it as a child, so its a gift to my inner child and to my confidence. And I didnt win the push-up give away - so here is anther challage ( its going good with push-up btw)

[@christianfrandsen1082]

I live in Los AngelesAngeles, but I’m county visiting Kanab, UT. Personally, I should jump rope more because I was on a competitive jump rope team as a kid and I ought to try to get my old skills back!

[@CarolFraserNutritionist]

Location: London - I’ve always fancied myself doing double Dutch-because if my coordination skills don’t give everyone a good laugh, my mid-air flailing certainly will. Plus, it's a great way to show my kids in their 20's-30's I've still got some serious moves! 😎✌

[@bob4919]

Hey it's Bob1 and Bob2! Hi Josh, it's Bob from Victoria BC. Why you should jump rope. When I was a kid my dad would periodically announce to me and my 2 sisters that it was "Who wants a Kit Kat?" time.. This meant that he would toss a Kit Kat chocolate bar in the air and the 3 of us would have to jump for it. Jumping rope would obviously help win such a challenge if it were held today! Cheers

[@Bazilisk_AU]

Checking in from Sydney, Australia ! I’d like to get into Jumping Rope once I recover from my rolled Ankle(s …one rolled six months after the other) My goal by the end of this year is to have improved ankle stiffness so I can land a Sideslip and also, eventually get my 540 kick back. I haven’t landed one in over two years ! 😢

[@avabharucha1245]

I had meniscus surgery on 15th march ...from 7th/8th june ...i started v v low intensity jump rope ...20sec on 20nsec off .... today im on 40/50 sec on ...10 sec off ...i do that for 1hr n15 mins ...and my knee recovery is comin on fabbbbbbbb ....

[@SergioCervantes]

From H-Town, Texas. Have to start sometime, jump rope into it!

[@WhereGascoyneGoes]

Hi Josh. I'm in England and I think people should jump rope because if you ever need to jam like Frogger, you got it covered!

[@greysuit17]

Also really good for your lymphatic system. Also impresses your kids to think your the best jump roper ever.

[@PepeLeFunk]

Any good links / recommendations for jump ropes?

[@ksc6000]

1) Ann Arbor, Michigan 2) I should jump rope so my toddler can laugh while my belly jiggles

[@Jump15official]

Jump rope rocks. It's how I hold onto my athleticism with low chance of injury🤙

[@hceperepnoname8752]

❤ Cool ❤ THX So much ❤

[@darioxbrow9223]

Greetings from italy I love jumping rope. It makes me flexible

[@elnamayberry]

St. Catharines, Ontario, Canada The way my neighbourhood is, people can't see into most of the yards but we are all super close, so I jump rope so it sounds like I'm very accomplished! (They don't see when I'm jumping with the rope beside me and not jumping through it! )

[@iamdylancheek]

Jump Rope Dudes x Strength Side video would be dope

[@suhasinimadhuryachennubhot9342]

i love jump rope! ❤ good for my mental health!

[@TititoDeBologay]

Hello, from Rennes, Britanny, France. Jump rope, always been a staple. My mom, used to be a distance runner as a teen/young adult. So we grew up with the sound of her rope jumping most mornings when she didn't have time to go for a run, before work. I kept at it, as i went into combat sports and my job involve alot of travelling so a rope is the most minimalist equipment i can bring with me. We sometimes do contest to decide which restaurant we go to.

[@rzalucki6331]

I love that dog in the corner !!! 😂

[@YuliaHadassahK]

I really want to jump rope because of its benefits, but I really don't like it much because I struggle to do even 30sec without catching the rope which is really frustrating. I do want to keep at it, though, and I'll try the workout you suggested, maybe just bring it down to 20sec for now, got to start somewhere, and hopefully I'll progress in time and will start to enjoy it 🙏🏻

[@josempantaleon]

Southern California, and you should jump rope is because it helps prepare you to quickly jump on the couch if a cricket scares you. 😂

[@cosmosPK]

1. Boulder. 2. You are very right about jump rope. I can teach you Parkour off of rabbit Mountain Road next time you’re at that park.

[@ffsbritt]

Located in Houston TX, and I jump rope because with the faulty power grid here, it may be useful to power my apartment one day (If CenterPoint Power can't do it)

[@K4R3N]

60 on, 60 off for 30 minutes was part of my covid workout. Built up my calves nicely.

[@Strengthside]

If I could just get it to build up mine :)

[@K4R3N]

@@Strengthside all good man, you got the rest of the muscles 💪

[@Strengthside]

@@K4R3N ha thanks bro cheers!

[@Ramenko1]

Jogging/ running works best for me

[@YannyKo13]

1. Philippines 2. If we all learn to jump rope, we'll jump Earth to the next orbit willingly away from the sun, causing temperature drop which is good for the environment now XD 3. *random comment: I thought I was crazy when I was jumping rope with no ropes since I only have a cheap rope to begin with and can't sync well with my body

[@JasonUngui]

Lodi, CA Electric Boogaloo, obviously…

[@JR_runs]

From the land down under! Each year in Australia, there is an annual high jump contest where all Australian species are invited to attend. Kangaroos have won every year since the first contest was held in 1972. That is going to change next year. That is why I jump rope.

[@tzk121]

Good info since I just got a jump rope and want to incorporate that into my rotation. But, I don't see what Juice & Toya got to do with it tho lol. They have plenty of low impact stuff on their channel to choose from...just sayin😉

[@BozaLF]

1- Blonay, Switzerland 2- 10 minutes of jump rope a day keeps the daddy belly away. Plus you get to imagine you're a cool boxer without the punches.

[@filipedamaroubra]

Back in the day when I played basketball I used to skip rope all the time…👍🙏💪

[@stoyankostadinov8232]

1. Sofia, Bulgaria 2. Jump rope! It's easier to pick apples from higher on the tree :)

[@MrHanzklos]

1. Helsinki, Finland 2. It's the only way to stay warm between sauna sessions

[@VicMcLov1n]

1. Peace from, Virginia. 2. We should all jump rope because, Chuck Noris dont Double Dutch. *Alternative Fun Fact; Jumping rope, will make your voice deeper.

[@sandooo4603]

1. Bulgaria 2. As a dad you can't let your kid to beat you in a activity like jumping rope. So great way to have cool parent and kid moments

[@instantgui]

Hey from South Brazil, im skipping gym so much i might try do it the right way right?

[@nurik]

1 Brooklyn NY 2 Life often feels like jumping through hoops anyway, may as well literalize it

[@MichaelHinnen]

How often do you do the jump rope? Is it every day for you, or every other?

[@toondy76]

New Zealand Im from a small county town of Putaruru. Jump rope to help work the pelvic floor, hold it, or lose it

[@nikkirose5727]

What are your thoughts on the weighted handle ropes?

[@vdlleclone]

@3:14 You say that "It's a repetitive exercise" I kind of disagree a little bit. Bouncing on a boxing step over and over again can be boring after a while. But when you start to master moves like DUX, double unders southpaw, double unders side swing cross, the 360° and so on and so forth, and you mix them in combos, then it becomes creative rather than repetitive. Greeting

[@frankjames4743]

Ukrainian Village Chicago Fantastic info. Will try to add the Asian squat during rest but very doubtful in starting the next interval on time or at all 🙂

[@GrowthAddictt]

Now u gotta learn how to shadow box fam !!! Note there is no right or wrong way mimick other fighters ur weight and size shadow boxing and jus do what feels natural and flow🔥🔥

[@snowberri826]

1. Upstate New York 2. Why monitor heart rate or muscle/fat % when you can track your fitness progress in belly jiggles per jump?

[@yuvarg5105]

Hi there, what ropes do you use on the video? Specifically, could you please provide a link to the one that looks like an actual rope (the tan one you're using in the garage)? Thanks!

[@JT-wn1kj]

@Strength Side, I tried jumping rope a bunch a while back, my biggest issue was my neck hurting A LOT after doing it for a few days. Any tips?

[@davidczyzyk8756]

Great video, love the practical tips. Here is my comment to your request 1. I presently live in Bulgaria 2. My wife likes to jump rope because it gets her circulation going first thing in the morning, gets rid of her baggy eyes and makes her feel good (to save myself, see says their baggy, not me) She will probably kill me for making this comment.

[@ourgreatestexpression]

Belfast, Northern Ireland - Yo because i just became a dad and this man needs more capacity (and time) to navigate this chaos 😂

[@Jdm5299]

Increasing your energy expenditure which puts you into a deeper caloric deficit. Title is clickbait lol