How to Jump Rope to Slim Calves

Jump rope to help burn fat from your calves.
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Thick calves can be the result of excess fat or strong muscles. Jumping rope will not change the thickness of your muscle tissue, but you can burn off any excess fat on your lower legs with this high-impact aerobic activity. According to the National Institutes of Health, a 150-pound person burns approximately 150 calories during 15 minutes of jumping rope. Although you cannot tell your body where to burn fat, you are using fat for fuel during your rope jumping. Over time, your thick calves will slim down.

    Wear shoes with good support under the balls of your feet to provide cushion during your jumping.

    Warm up with a five-minute walk. Warm your arms by swinging the rope from side to side in a figure eight motion.

    Twirl the rope over your head and then behind you. Jump over the rope as it passes under your feet. Aim to jump for one minute. Instead of landing only on the balls of your feet, try to land with as much of your feet on the floor as possible. Keep your knees bent and do not jump too high.

    Add a variety of movements such as side to side or forward to backward jumping on one foot or both feet. Include high knees with your jumps, or split jump your feet to land with your right in front of your left and then your left in front of your right. Try to jump for one minute with each variation.

    Keep a light grip on the handles, with your shoulders relaxed and your back straight. Breathe normally as you jump rope.

    Complete 15 minutes of jumping rope to burn approximately 150 calories, if you weigh 150 pounds. Begin with 30- to 60-second intervals of rope jumping. Increase your duration as your fitness improves.

    Jump rope three to five days a week to burn calories and slim your calves. Expect to see changes in your calves after four to six weeks of a weekly jump rope workout routine.

    Things You'll Need

    • Jump rope

    • Supportive shoes


    • Use your rope inside or outside, as long as you have adequate space.


    • Jumping rope is an impact activity, so use caution if you have ankle, knee, hip or back discomfort. Speak with your doctor before you begin.

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