How To Jump Rope To Burn Fat Without Burning Muscle

Jumping rope has alot of benefits, some including agility,stamina,stronger bones, and cardiovascular health.

These are all benefits of the jump rope that are cool, but everyone knows them. Why would you use a jump rope if you want to get the best looking and sexiest body you’ve ever had in your life?

To use the jump rope to burn fat but not muscle is like this. It’s kind of like if you were to pull a dent out of a car, you don’t want to go from extreme to extreme of pulling it all the way out or all the way in. You want to lead up to perfect, notch by notch. One step at a time. Until you reach the even level so it’s no longer a dent. With jumping rope, you want to workout by workout notch up step by step to your body fat removal and stop before you hit the point of losing muscle.

Here’s the wrong way to go about it. I decide hey, I want to lose fat so I will start jumping rope for 30 mins after every weight training session. Hell yeah, in 20 workouts or so, I def lost alot of fat, but I weigh less and obviously lost some muscle as well.


Here’s the right way to help you avoid this mistake, and end look your best faster. Do it this way.

Each jump is a rep, start off with 100 reps after each weight training workout. If you workout 3-6 days a week with weights, do this and start small with your jump roping at only 100 reps or jumps over the rope.

Not much, but this will allow you to start off getting your body and ankles used to jumping rope. You can access your body fat levels by the workout or week. But soon as 100 reps are easy, increase it to 200 reps or jumps and so on.

The number you can do isn’t the goal. The goal is to find your perfect number to melt fat off you the most or fastest, but just shy of the point of burning off muscle. You need to work slowly up to notch by notch so that you just start burning muscle and not knowing it.

4 sets of 50 jumps is 200 and won’t take but like 5-10 minutes. Everyone is different by their metabolism and their diet, so this will effect results. But either way, if you find you are starting to burn fat with 300 jump roping reps after your workout, then you can either stay there until it is too easy, or move up in reps right away but risk burning muscle off.


Do this after every weight training session. Before long, you’ll start seeing some veins showing you never had before, and your abs will be starting to come in good. Without losing any hard earned muscle. If your diet is on point decent and you eat enough protein, you will burn fat without losing muscle with nothing but weight training, and a jumprope!


Chuck Strogish

Fitness model. certified master fitness trainer.

Bare Fit Sweat Proof T Shirts


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