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Does Jump Rope Burn Arm Fat? (Does It Reduce Bingo Wings?)

Many gym-goers have a burning desire to burn arm fat.

(Pun intended.)

If that’s you, you may be wondering which exercises you should do to achieve this goal.

So, in this article, we look at whether jump rope burns arm fat, and other exercises that can help slim your legs.

man doing jump rope outside

Does Jump Rope Burn Arm Fat?

The most important thing to know when it comes to reducing arm fat is that you can’t target specific are to burn fat from.

You can do lots of fat-burning exercises, and eventually, you will lose fat from all areas of your body.

(Including your arms.)

The order in which body fat is reduced isn’t something you can control though.

Since jump rope burns calories, it can help burn arm fat.

You may not notice any reduction in arm fat in the short term, but if you do jump rope as part of a fat-burning program, you can definitely slim your legs as a result.

The Key To Losing Arm Fat

One of the most crucial parts of burning fat is being in a calorie deficit every day.

This means that you’re burning more calories than you’re consuming.

Although your training program won’t be able to directly target arm fat, being in a calorie deficit over time will result in fat loss.

And eventually, this fat will be burned from your arms.

How Often Should You Jump Rope To Burn Arm Fat?

This will also depend on your current fitness levels as well as your overall fitness goals.

Doing jump rope 2 to 3 times a week might be suitable for some intense fat-burning programs.

However, others may be suited to once a week.

For most fat burning programs, doing jump rope at least twice a week will be beneficial.

Do Jump Rope Help Reduce Bingo Wings?

Without sounding like a broken record, jump rope can certainly help you lose bingo wings if used as part of a fat-burning program.

If you’re exercising for 10 minutes with a jump rope then eating like a pig, then I hate to break it to you, but jump rope likely won’t help.

But, if you’re doing plenty of jump rope and are in a calorie deficit, then it’ll burn fat, which will eventually come off your bingo wings!

Great Exercises To Help You Lose Arm Fat


Push-ups are a great exercise that can be done anywhere at anytime.

Like with jump rope, push-ups can burn arm fat as long as you do them consistently and stay in a calorie deficit.

Jumping Jacks

These are a popular HIIT exercise that many people leave towards the end of their workouts.

Jumping jacks help reduce arm fat since a lot of calories are needed (and burned) to work multiple muscles for a long period of time.


Cycling is one of my favorite forms of cardio.

You can reduce arm fat with cycling as long as you cycle frequently and eat a suitable number of calories.