Jump ropes are easy to tuck into a purse or beach bag for a spontaneous workout. The calorie burn will vary depending on your pace. If you’re skipping fewer than 100 skips per minute or using a two-footed skip by alternating your feet, an average 150-pound woman can expect to burn 10.5 calories per minute, or 630 calories an hour. Amp up the intensity to a moderate pace (100–120 skips per minute) and the burn increases to 845 calories per hour. If you want an extra challenge, trainer Tricia Somma says to try a weighted rope. This has the added bonus of also helping you build muscle. Jumping rope on a soft surface like sand reduces the impact of landing on your joints, while also forcing your body to exert more energy to launch off the ground, which increases your overall calorie burn.
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This hip-engaging activity has had a resurgence in recent years, with fitness experts advocating for the old-fashioned game that can burn up to 6.92 calories per minute or 415 calories per hour. Whether you hula hoop to music or to your own rhythm, this fun physical activity can be done almost anywhere. Read how one woman lost 40 pounds just by hula hooping!