No matter what you’re trying to achieve when it comes to fitness, jump roping is considered a must-do exercise based on its many benefits. Whether you just want to use it to warm up, lose weight, or simply look cool, this fantastic exercise has got you covered. Although it may seem challenging at first, as soon as you get the hang of it, it becomes one of the most innovative, fun, and efficient exercises. And if you’re just starting out, picking a reasonable goal that matches your fitness level should be your top priority. One of these common goals that a lot of beginners tend to work towards is reaching 500 jump ropes per day, what does it do exactly for your body? Is it enough? And can you lose weight with it?
Doing 500 jump ropes per day is considered a solid micro workout since it helps your body to develop good habits, improves your coordination, reduces your anxiety levels, and it’s a nice break that can be added to your daily routine.
In this article, we’ll talk about what 500 jump ropes per day do for your body, and if it can help in burning fat and losing weight.
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What Happens When You Jump Rope 500 Times a Day?
Before answering this question, let’s get some basic numbers out of the way first.
Assuming an average person can jump rope 180 times per minute or 3 times per second, 500 times per day translates to roughly 3 minutes.
Additionally, 1 minute of jump roping burns about 15 to 20 calories. So 3 minutes will burn about 60 calories.
In summary, here’s what 500 jump ropes per day equal to:
- Time: 3 minutes
- Calories Burned: 60 calories
Although 3 minutes of exercise and 60 burned calories may seem like a low number, it actually does more for your body than you think.
It’s a Start of a Good Habit
When you really think about it, every minute of activity is extremely beneficial for your body. What’s even better is that every minute of “regular” activity is even more useful.
Not only will 3 minutes of jump roping every day provide a lot of benefits to your body in terms of aerobic fitness, but it’ll also be a fantastic stepping stone towards bigger and more impressive goals.
During the first week of this challenge, you’ll probably feel like 500 jumps are enough activity to get you through the day. However, after a while, and when you really start to get the hang of jump roping, you’ll want to do more than just 500 skips. You’ll slowly but surely start increasing that number without even thinking about it.
Humans love progression and anything that provides a challenge. When 500 skips will no longer be challenging for you, your body will be asking for more and you’ll feel it.
It’s a Solid Micro Exercise
I gotta admit, 3 minutes of running or doing some other form of cardio exercise is not enough to do anything for your body (at least not anything impressive). However, when we’re talking about jump roping, that’s a whole other story!
Unlike typical cardio exercises, jump roping goes beyond just burning calories or losing fat.
First of all, no matter how many jumps you do per day, it will improve your coordination because this exercise relies heavily on harmonizing the movement of both the hand and feet. This little stimulation does wonder for your body and mind.
Additionally, one of the most important benefits of jump roping is the fact that it helps reduce anxiety. And that’s to be expected since compared to other forms of exercises, this one, in particular, revolves a lot around your body’s motor skills, spatial awareness, and most importantly, sense of balance which makes all negative thoughts go away.
It’s Better Than Nothing
Let me ask you this question: would you rather consistently do 500 jump ropes per day and reap all of its benefits, or add an extra 3-minute couch time to your daily routine?
If you’re like most, then you’ll probably want to add at least some sort of activity during your day, especially if you’re not used to it.
And what’s a better activity than jump roping? Not only is it fun and extremely beneficial, but unlike running or other forms of cardio, you can do it whenever and wherever you want, all you need is an open space.
Does 500 Rope Skips Per Day Help Lose Weight?
Because of the low amount of calories burned while doing 500 jump ropes per day, it is not sufficient to reduce fat and lose weight.
As I mentioned in the beginning, doing 500 skips per day burns approximately 60 calories. And if we’re being honest here, that is not enough to do anything in terms of fat. In fact, sleeping for an hour burns that same amount of calories.
If you really want jump roping to have an effect in terms of burning fat, you want to aim for at least 20 minutes per day which burns roughly 400 calories (it’s still not anything impressive but it’s a lot better than a mere 60).
And in 20 minutes, you should be able to do about 3600 skips which is 7 times more than 500.
Conclusion:
Although 500 rope skips per day which translates roughly to a 3-minute workout may seem like a low number, it presents a lot more benefits than you may think:
- It forces your body to daily activity and daily progress. As a result, you’ll slowly improve the number of jumps that you can do which will make you want to do more day after day.
- Even during the 3 minutes of the workout, you’ll improve your coordination and reduce your anxiety levels.
- It’s a lot better than sitting around and doing nothing and it’s a nice break that you can add to your daily routine.