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Which is the strongest weapon in the battle of weight loss – jumping rope, running or brisk walking? A new 2025 study by the American Council on Exercise and AIIMS Sports Medicine Department gives a clear answer: For a 70 kg person, jumping rope burns the most calories in 30 minutes – a full 550-620 calories! Running is second and walking fast is third.
Calorie burn chart in 30 minutes (70 kg person)

Jumping rope (fast speed, 120-140 jumps/minute) → 550-620 calories
Running (10-12 km/hr) → 380-450 calories
Brisk walking (6-7 km/hr) → 240-300 calories
Cycling (medium speed) → 280-350 calories
Swimming (moderate) → 300-400 calories

That means 10 minutes of jumping rope = equivalent to 25 minutes of running!
Why is jumping rope number-1?

The whole body works together (arms, legs, core, shoulders)
Natural Form of High-Intensity Interval Training (HIIT)
Metabolism remains fast for 24 hours (after-burn effect)
2×2 feet space in the house, just Rs 200 rope is enough

Dr. says, “Jumping rope burns up to 600 calories in 30 minutes. It is 40-50% more effective than running.”
Be sure to take precautions

If you have pain in knees and ankles, start at a slow pace
wear good sports shoes
Jump first 2 minutes → 1 minute rest → then 2 minutes (HIIT style)
Just 10 minutes for the first week, then increase gradually

30 day challenge – lose 6-8 kg
Jumping rope for 15-15 minutes in the morning and evening + home food = weight loss of 6-8 kg in 4 weeks. “Alia Bhatt, Katrina, Deepika – all jump rope. Burn 200-250 calories in 10 minutes, no gym needed,” says Bollywood fitness trainer Yasmin Karachiwala.
So buy a rope worth Rs 200 today itself and after 30 days you will be surprised yourself – belly in, weight out! Jumping rope is the fastest and cheapest weight loss solution in 2025.

Even if you don’t feel thirsty in cold, drink this much water, otherwise joint pain and constipation are sure.