Fat loss only occurs when a calorie deficit is achieved over a sustained period. Jump rope will help you achieve a calorie deficit due to how efficiently it can burn calories. But without a consistent and sustainable caloric deficit, no amount of jump rope (or any form of exercise) will magically melt fat. As the saying goes, you can’t out-train a bad diet.

With that in mind, will jump rope help you lose weight in a specific area, and if so, where? The short answer is no. Jump rope will not make you lose weight in a specific area. Spot reduction, which is the name for the idea that certain exercises can reduce or burn fat in targeted areas, has no basis in science and no peer-reviewed evidence to support it.

When a person exercises intensely and regularly whilst maintaining a calorie deficit over a sustained period will lose weight all over their body at once. Although our genetics do dictate where on our body we are likely to store and hold fat more, such as around the mid-section or not, you can not target these areas with any type of exercise.