If you want to lose BODY FAT, jump rope like THIS

If your goal's to lose body fat, you need to be jumping rope like this. Now, I'm making this video because I get a lot of DMs from people saying, "Hey, I do 1,000 skips a day. Is this enough to lose weight?" And while any kind of jumping rope, I'm going to say is beneficial, there's a certain way that you need to be jumping rope in order specifically [music] to lose body fat and increase your athleticism versus just for sport or for fun. My name's Dan Whitmer and I lost over 70 lb jumping rope over 10 years ago. Since then, I've spent the last 10 plus years helping other people lose body fat by jumping rope and doing body weight exercises. By the way, if you want the rope that I use in all these videos [music] and to keep myself lean year round, it's crossrope.com/jrd. This is the quarter pound from Crossrope. All right, let's get into the video. Okay, this first one is speed of the jump rope. Doing 1,000 skips of this and doing 1,000 skips of this are two very different things. My overall point whenever I talk to anyone about jumping rope specifically to lose body fat is intensity. Just because you're doing jump rope, doesn't mean you're getting the benefit. Think of sprinting and running. If you're just jogging at a slow pace for a mile versus doing sprints, the outcome of that is going to be much different. Just like in weightlifting, you want to go until almost failure, not quite failure. Meaning, if you're just doing this and you're not feeling that much resistance, you're probably not going to be burning as much calories versus if you're jumping rope for 45 seconds and you have the rope spinning really fast. Next, I want to talk about the tightness of the rope. If you're just skipping like this, which I see a lot of beginners doing, and the rope's just kind of flailing around, you're not going to feel that resistance in your body that is attributed to a higher calorie burn. So, when you're spinning, you want your elbows to be in place with good form so that see how the rope is nice and tight? That's how we know we're getting maximum resistance so we're working the muscles in their max capacity. And again, this just comes down to jump rope form. So, we have some other tutorials on the channel just showing the basics of jumping rope, but real quick, starting from the toes, up on the toes, knees slightly bent, my elbows should be in as much as possible, my wrist should be facing outward and again nice and close to my body so I have a little bit more control. Then as you come up, the shoulder blades should be pulled back, eyes straight forward. The next thing that matters is what type of workout are you doing? I have two kinds that I think are the best for burning fat. High intensity and more longer endurance sets. I see benefit to both. I've used both in all of the programs I've created in YouTube workouts. They both work really well. So high intensity would just be something like going at a high intense pace for like 30 seconds and then resting for 10 seconds, 30 more seconds high intensity, and then resting for 10 seconds. Now, one thing I used to not do as much, which I do a lot more of these workouts now, is endurance style workout. So instead of going at a fast pace, maybe I'm just doing 3 straight minutes of 50% but I'm keeping that rope tight, I'm keeping it spinning semi fast, enough that I'm definitely tired after the 3 minutes is up. And the goal is that by the end of the workout, as you can see even right now, a little bit out of breath. That's the goal. You should be nice and out of breath. You shouldn't be totally smashed and killing yourself, but you also shouldn't feel like, "Oh, that was too easy." Cuz some people will say, "Oh, that workout's too easy." It's jump rope. It's only as easy as you make it. I can take a 10-minute workout and make it the hardest workout I've ever done, but it comes down to how fast you're spinning the rope and the intensity. Next up, what kind of weight are you using on the rope? If you're using something like more of a freestyle or a speed rope, listen, it's still a great workout. I'm not going to say that it's not. Jumping rope in any capacity is really good, but this rope is not providing enough resistance to give me an effective upper body workout and to burn more calories. So even using a slightly weighted rope with weighted handles like this one, the Crossrope quarter pound, when you do this for minutes on end, it's a lot more challenging, gets you tired faster, works all the muscles in your body sort of like a gym pump you'd feel by lifting weights, and it burns more calories per set. Next, what type of tricks or moves are you doing? If you're just doing this at a moderate pace, it's not the same as doing some of these higher calorie burn moves. Running in place just makes your work out a little bit more challenging, and you can speed up a lot better if you're doing something like this. And again, just burn more calories. A few other moves that burn more calories, high knees and double unders. So, even though I just told you guys about high knees and double unders burning more calories, don't get so focused on tricks because another way to burn more body fat is just to do really basic bounce or run in place, but do it intensely. If you're trying to throw in all these kind of, you know, moves and crosses and stuff, you're going to mess up more consistently, which in your head you might be thinking, well, I want to look cool and I want to do cool ninja moves, but the more you mess up, that's going to pause your workouts, and you're not going to get as great of a calorie burn if you're constantly stopping your workout. So, don't overcomplicate it. I know that eventually you might want to learn tricks, but just know that you can get an insane physique by just doing the most basic moves like boxer skip, single bounce, and run in place. And lastly, if you are not creating a calorie deficit consistently, it doesn't matter how many calories you burn in your workouts, and it doesn't matter how many skips you're doing. You're not going to lose body fat. So, creating a successful calorie deficit, I'm not going to get into the calorie deficit side of it in this video, but basically that all comes from hitting consistent calories and macros. The goal here is eat the same amount of food consistently, but also burn as many calories as we can making that calorie deficit sustainable. In conclusion, guys, it really just comes down to intensity. I know this isn't rocket science, but the thing I try to focus on with every single one of my jump rope workouts is instead of trying to jump every single day, I try to think to myself, how can Can be as intense as possible if I'm only doing this for 30 minutes three times a week and then when I'm done the workout I'm like, "Okay, good. Now it's time to recover, rest up for a day, and then get back on it the next." If you're someone whose goal is to lose body fat with jump rope and you need some extra guidance, then go ahead and check out the Jared app. That's like the inner circle. It's at jumpropedu.tv. I have a bunch of different workout programs in there that's all in an app that you can, you know, play offline anywhere in the world. There's also an accountability and coaching forum where not only am I in there coaching you and showing you what I'm eating in my daily routines, but we're all sort of everyone that's in the app is motivating each other to just hold each other accountable and continue losing weight. And there's a 7-day free trial, so get in, check it out, and then if you want to stick around, there's a monthly option and you can also buy subscription for a year at a discount. Hit me up in the comments below. Thank you for tuning in to another video. Ask me questions and I will do my best to answer them. See you on the next one.