Skipping and using the jump rope has been proven to be one of the most powerful exercises for weight loss. Which begs the question, does skipping reduce arm fat?
Yes, skipping does reduce arm fat but more so than that, skipping reduces fat from your entire body.
Unfortunately, there is no such thing as spot reduction of fat.
Yes, you can create some body recomposition by exercising a specific limb with the intention of building muscle and/or toning muscle.
In such a case, the fast change in the shape of your arms would be attributed to the development of muscle rather than the reduction of fat through a specific exercise.
I hope that clears up your question. Be that as it may, skipping and the jump rope will help you lose weight, even from your arms.
What you must remember is that based on your genetics, your body will burn fat from some parts first before it gets to the others.
In my case, I tend to lose fat around my waist last. One of the hardest things I accomplished was burning off my love handles.
They were the last to leave my body even though the rest of me was lean and mean. In your case, arm fat may be one of the first things to go or one of the last.
But, that shouldn’t discourage you from using the jump rope because in trying to reduce arm fat, you’ll end up losing unwanted fat from your entire body and that’s going to look and feel great.
How to reduce arm fat by skipping
First things first, you need to calculate the amount of calories your body needs per day to maintain your current weight.
Based on that calculation, you can either reduce the calories you consume per day to lose fat or you can exercise to burn extra calories and lose fat.
In this case, using exercise as a means of losing fat will require us to burn between 300-500 calories per day by skipping.
This amounts to a pound of fat loss/weight loss per week.
Based on your current weight, you’ll be able to estimate the amount of weight/fat you need to lose. And as you lose fat, you’ll be able to visibly notice whether your arm size has reduced enough to the point that you are satisfied with the results.
Which brings us to our next question, how long would you need to jump rope to burn 300-500 calories?
According to this source, the average person can burn 200-300 calories in 15 minutes of skipping.
I would recommend using (this calculator) to calculate how long you need to jump rope/skip in order to burn 300 – 500 calories per exercise.
Based on your weight, age and length of your workouts, the calories burned will vary so it’s a good idea to get a rough estimate of how long you need to work out to avoid burning too little calories or burning too much.
How I reduced arm fat with a jump rope
Since most jump ropes don’t offer much resistance, the best way to reduce arm fat would be through speed, volume and variations of arm movement.
To begin, I’d do a regular skip for about 100 rotations to get my arms warm.
Thereafter, I would incorporate interval training with maximum speed to increase my heart rate. This would entail skipping as fast as I can for as long as I can before slowing down to recover.
At no point do I take a break unless my legs or feet get really fatigued or I can’t catch my breath.
I would then variate different arm movements to get more of a workout to my biceps and shoulders.
My go-to move would be the crossover jump. Essentially, you would begin the movement by crossing your arms inwards as the rope passes under your legs and open your arms out as it rotates around your body.
It takes some practice to master but once you get it, the sky is your limit. This is one of the best jump rope exercises to work your arms.
Lastly, I would recommend using a cross rope because it offers you a heavier 1lb round. This will add some resistance/weight to your workout encouraging the toning of your arm muscles while burning more fat.
If you’re looking for a jump rope, I highly recommend you grab the Multifun jump rope from Amazon. It’s my go-to skipping rope that tracks calories, counts jumps and has a high-quality steel rope. Click here to get this jump rope on Amazon.
Check out this video on how to do a crossover jump
How long does it take to reduce arm fat?
That entirely depends on how many calories you burn per week and the intensity of your workouts. As well as your body’s genetic disposition towards burning arm fat.
But, for the most part, I would say that you should see results within 2 – 4 weeks if you’re jumping rope regularly and eating clean.
Couple this with some resistance training by either lifting weights, doing calisthenics or simply using a cross rope, you should burn arm fat in a relatively quick space of time.
Try skipping for 20 – 30 minutes per day to lose arm fat.
As you develop more endurance and stamina, you can increase the time and veracity of your workout.
Does skipping reduce arm fat? Yes, it absolutely can.
Spot reduction of fat may not be real but you can definitely burn fat from your entire body, including your arms. Add in some resistance to your training with a weighted cross rope and you can tone your arm muscles which will change and improve the appearance of your arms.
With that being said, let me know if you have any more questions on does skipping reduce arm fat and leave your thoughts in the comment section below.