Losing 20 lbs. in three months is no simple task, but using a jump rope is a fun, inexpensive way to shed those extra pounds. Depending on how fast you jump and how much you weigh, you could burn over 1,000 calories per hour of rope jumping without investing more than $5. The jump rope, which you can easily carry anywhere, makes little noise. Since you could jump rope in ten minute increments throughout your day, it is an ideal workout tool.
Calculate
Step 1
Calculate how many calories you burn from jumping rope by your body weight. If you weight 130 lbs, an hour of fast-paced rope jumping burns 708 calories, an hour of slower-paced jumping burns 472 calories. Alternating fast and slow-paced jumping will accrue a burn of 590 calories per hour. If, however, you weight 190 lbs., the same alternating pattern of fast and slow jumping will burn 862 calories per hour. If you weigh 250 lbs., jumping at a slow pace for an hour will burn over 900 calories.
Step 2
Calculate how many calories you will need to reduce in your diet. Losing 20 lbs. in 90 days requires a calorie deficit of 778 calories per day. If you are able to burn this amount or more through exercise, you do not need to cut additional calories. But, if you are only able to burn a portion of the required amount, the remaining calories can be reduced through diet modification. For instance, if you burn 500 calories per day through jumping rope, you can still reach your weight loss goal by reducing another 278 calories from your food intake.
Step 3
Log your progress. For accurate calculations, keep a log online or in a journal. Accurate tracking keeps you on track to reach your three-month goal.
Prepare
Step 1
Select your jump rope based on your personal preference as performance is not dependent on the type you use. Test different models including plastic speed ropes, leather and nylon ropes. Handle styles vary as well.
Step 2
Choose the correct length by standing on the center of the rope. The handles should come to the middle of your chest when pulled taut.
Step 3
Dress appropriately for jumping by wearing shoes that provide lots of cushion to the balls of your feet and clothing that allows movement without being too loose.
Step 4
Choose your location based on the impact to your joints. Avoid concrete, and use a running track, exercise mat, wood floor, tennis court or carpeted surface.
Workout
Step 1
Keep your knees slightly bent while jumping to allow for shock absorption.
Step 2
Vary your jump rope workout by including moves like running in place or jumping jacks.
Step 3
Consider using jumping rope as part of an cross training routine until you build enough skills and endurance to jump for a full hour. For instance, if a person weighing 160 lbs. can jump for 30 minutes, he could add 30 minutes of cycling 12 to 13 miles per hour to burn about 300 additional calories.
Diet
Step 1
Cut out sugar to meet the 778 calorie daily deficit needed to lose 20 lbs. in three months. For example, cutting out two black sandwich cookies with white filling reduces your daily total by 160 calories.
Step 2
Reduce the amount of fat you cook with. Each tablespoon of oil adds 120 calories to your meal, so saute in non-stick cooking spray or chicken broth for flavor and satiety while cutting calories.
Step 3
Choose fresh fruit instead of juice. A half cup of orange juice is 110 calories, while a medium-sized orange is only 62 calories. This switch saves you almost 50 calories per day.
Step 4
Avoid sweetened beverages like sodas or cafe mochas. Skipping a 12-oz. serving of soda saves you between 140 and 170 calories each day and passing on the 20-oz. cafe mocha can save you over 300 calories if you usually use whole milk and whipped cream.
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