Can Jump Rope Burn Belly Fat - How To Loss 20 Pounds 2 Weeks Safety Can Jump Rope Burn Belly Fat How Much Walking To Lose One Pound A Day How To Lose Weight On A Detox. The jump rope is a classic training tool used by both athletes and those interested in fat loss alike. For athletes, the jump rope develops foot speed, coordination. Jul 22, · Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast.
Jump rope training can deliver the same cardiovascular and metabolic benefits to increase fat-burning. Doing high-intensity interval training with a jump rope will burn fat throughout your body, including your abs.
A week study performed at the University of New South Wales in Sydney, Australia showed that women who performed interval training had a significant higher reduction in fat in the torso and thighs than those who did steady-pace aerobics. Warm up with dynamic stretching for four to five minutes to limber up your limbs and spine by doing lateral leg swings, standing knee-ups, arm swings and shoulder rolls.
Add the bounce step to the warmup by swinging the rope beneath you and hop over it with your feet together at a rate of one hop per second. Land gently on your toes and ball of your feet while keeping your knees slightly bent so that your legs can absorb shock like a spring. Keep your posture tall and straight. Start with the bounce step and hop at a rate of two hops per second for one minute.
Transition to the single-leg hop without stopping by raising your right knee toward your ribs so that your thigh is parallel to the floor. Bend your right knee at about 90 degrees. Hop on your left foot at a rate of two hops per second for 30 seconds. Switch leg position and hop on your right foot for another 30 seconds.
Resume the bounce step and hop at a rate of one hop per second at a lower intensity for one to two minutes. Alternate between the single-leg hop and the bounce step for six to 10 minutes. Nick Ng has been writing fitness articles since , focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in and has been a certified fitness coach with the National Academy of Sports Medicine since Skip to main content.
Jump Rope Interval Training 1. Tips Create your own workout combo to keep your routine fresh and interesting. You can substitute the single-leg hop or the bounce step with any aerobic exercise, such as jogging, walking or double unders. For example, doing a two-minute interval of bounce step followed by 20 to 30 seconds of double unders where you jump higher and swing the rope twice beneath you.
Or you could do a second interval of double unders followed by a minute of fast walking or jogging. The combinations are almost endless. To check whether the length of the jump rope is right for you, hold the handles in your left hand and step with your right foot on top of the loop. Cool down with gently stretches and relaxation exercises to alleviate tension and enhance relaxation in your calves, hips and lower back.
Sample exercises include standing toe touches, standing heel drop and the Corpse pose borrowed from yoga. Warning Stop exercising if you feel extreme fatigue, pain in your ankle or knees or experience a loss of breath.
Check with your doctor or health care provider before resuming exercise. References 3 International Journal of Obesity: Resources 4 Applied Physiology, Nutrition, and Metabolism: About the Author Nick Ng has been writing fitness articles since , focusing on injury prevention and exercise strategies. Suggest an Article Correction.I started this new diet where i have a metabolism booster and i have the energy to do lowe so I started out by walking at like 4 mph pace for an hour and i really like it because it just cant lose weight when sick you down since its cardio. Check with your doctor or health care provider before resuming exercise. This means you can jump rope for cardiovascular benefits without undue stress jump rope to lose belly fat your hips, knees, and ankles. To improve your diet, focus on eating more fruits and vegetables, leaner sources of protein like fish and chicken and consider tracking your calories. Resources 4 Applied Physiology, Nutrition, and Metabolism: I do one set of and then stop for 30 secs and continue with another skips. Warning Stop exercising if you feel extreme fatigue, pain in your ankle or knees or experience a loss of breath.