500 Jump Ropes A Day: What Can It Do For You?

Photo of author
Last Updated On

Implementing more jump ropes in your routine can offer nice results. Find out what effects you can expect from doing 500 jump ropes a day.

First of all, it is possible that this routine is currently too challenging for your body. In that case, you would start with low-impact exercises first.

At the same time, doing 500 jump ropes at a moderate pace will only require 6.25 minutes so many people should be fine.

A 155-pound (70 kg) person can expect to burn around 76 calories by doing 500 jump rope skips at a moderate pace. Whether this leads to weight loss also depends on other lifestyle habits like nutrition.

Besides that, you could see small improvements in cardiovascular health, coordination, sleep quality, and mood from doing 500 skips a day.

That being said, it is important to note that 6.25 minutes of exercise a day is not that much either. A routine like this will mostly be useful to make exercise a habit.

To really get the health benefits of exercise to a large extent, you likely want to consider more intense workout routines over time.

Results of doing 500 jump ropes a day

While it will obviously not be perfect for every individual and every fitness goal, doing 500 jump ropes a day will offer at least some results.

Can 500 skips help you lose weight?

A popular goal of implementing more jump rope skips is losing some weight and more specifically body fat.

To make this happen, you need to make it so your body requires more energy to function than is coming in from food. At this point, your body will start using energy stores like body fat to make up for the difference.

While it may not offer you the exact before and after pictures you are looking for, 500 skips a day can help the weight loss process by making it so your body requires more energy.

For example, a rough estimation is that a 155-pound (70 kg) person will burn around 76 calories by doing 500 jump rope skips at a moderate pace.

If you know that one pound (0.45 kg) of body fat is around 3500 calories, you can start to figure out how many jump ropes you should do to hit your weight loss goals.

One important thing to keep in mind is that whether all of these calories will actually come from body fat or not also depends a lot on lifestyle habits like your diet. Exercising is no guarantee for losing weight.

How many calories do you burn doing 500 jump ropes?

The number of calories above is only one example. There are also ways to predict statistics like this for different body weights and jump rope intensities.

In the table below, a slow pace counts as around 40 skips per minute, a moderate pace as around 80 skips per minute, and a fast pace as 120 jump ropes per minute.

The numbers may look weird at first but keep in mind that jumping more slowly requires more time, that the calculation method also includes how much energy you typically use; and that afterburn is not included.

It should become clear that even if you do this jump rope routine for 30 days or more, you will have to make changes in other lifestyle areas too to see a big weight loss transformation.

Jumping Rope Speed
Weight Person
Slow PaceModerate PaceFast Pace
125 Pounds (56 kg)98 calories62 calories49 calories
155 Pounds (70 kg)122 calories76 calories61 calories
185 Pounds (83 kg)146 calories91 calories73 calories
215 Pounds (97 kg)169 calories106 calories85 calories
Calories burned 500 jump ropes different intensities

Can help you get in the habit of exercising

How good a specific workout routine is does not only depend on the exact health benefits you get from it.

Doing 500 jump ropes at a moderate pace only takes about 6.25 minutes of actual jumping to do. When it comes to exercise sessions, this is not the most impressive.

However, if you are new to exercising, making a habit of working out is the first step.

Immediately trying to do something like 30 minutes of jumping rope 5 times a week and then doing 2 resistance training days too will likely feel too overwhelming (for now).

In that case, starting with 500 repetitions a day or even less than that like 100 jump ropes a day could be a better idea.

As your body and the habit get stronger over time, you can then consider jumping rope for longer, faster, and/or more frequently if your body can deal with it and if it aligns with your training goals.

Could improve your cardiovascular health slightly

Jumping rope is a cardiovascular exercise which means it mainly works your cardiovascular system. This includes your heart, lungs, and blood vessels.

This system is responsible for extracting oxygen from the air and moving this oxygen, nutrients, and waste products around your body.

When doing an activity like 500 jump ropes, your cardiovascular system has to do these tasks to a larger extent and in turn, work harder.

If you implement a speed that is intense enough (but not too intense), this could lead to strengthening or at least preserving or slowing down the degradation of your cardiovascular system.

A stronger cardiovascular system is not only helpful in daily activities like climbing stairs. It also typically reduces the risk of a variety of negative conditions (1, 2, 3).

Potentially better coordination

People who are not used to jumping rope or more generally exercise may initially have trouble doing 500 jump ropes in a row without hitting the rope.

Luckily, coordination skills like this can typically be improved.

Depending on your current skill level, working up to 500 jump rope skips a day could help improve your arm and leg coordination.

This is another benefit where the results are not only helpful in your jump rope sessions. Better arm and leg coordination can help you avoid bumping into things and misstepping.

Is doing 500 skips a day good?

So doing 500 skips a day can definitely offer positive results. However, it is also important to note that this routine still has a lot of room for improvement.

At a moderate speed, 500 skips only take around 6.25 minutes. At a fast speed, this amount only takes around 4.17 minutes.

Besides for specific purposes like building an exercise habit, 500 skips a day is generally not that good of a workout.

When it comes to cardiovascular exercise, the Office of Disease Prevention and Health Promotion recommends at least 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity a week (4).

You will definitely have to implement more jump ropes a day or other workouts to reach these guidelines.

To lose weight, 500 skips a day could be enough with good habits in other lifestyle areas. At the same time, this is again not the most impressive weight loss workout either.

Related posts:

Photo of author


Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.