Get Energized with this Fat-Burning Routine
As much as the fitness industry keeps advancing, there’s still something to be said about keeping things simple and not being so focused on the clutter.
This is why I’m still a big believer in the jump rope. It’s pretty much one of the most classic pieces of fitness equipment you can find, but it’s still totally effective – especially when it comes to burning fat and getting you pumped up for your workout. No B.S., it simply just works.
What makes it so good?
Jump rope is essentially a full body workout. It gets you moving your entire lower body, as well as engaging your abdominal and core muscles and toning your arms while you’re at it. Just the basic motion of jumping off the ground involves the coordination of your entire body.
Plus, it works up a killer sweat in just a few minutes. I like to throw it in at the end of a hard workout, or use it as a warm-up. But you can also make a whole routine out of jumping rope, and that’s what you’re going to get today so you can reap the rewards tomorrow!
A Killer Jump Rope Routine to Burn Fat
So in terms of equipment, all you need is a jump rope. You can easily knock this one out at the gym, or grab one of these Harbinger Jump Ropes to keep at home, and save yourself the commute. And of course you also need a little space.
Here are the moves. Just run through them in sequence (should take about 20 minutes). If you have some extra time, start over at the beginning and get out as much as you can.
- Warm Up – 3 minutes at slow/easy pace (tired yet?)
- Rest – 30 seconds
- Jump Rope – 1 minute at fast pace
- Rest – 30 seconds
- Jump Rope – 2 minutes at fast pace (you may need a towel at this point)
- Rest – 45 seconds
- Jump Rope – 2 minutes at slow/moderate pace
- Rest – 30 seconds
- Jump Rope – 2 minutes at fast pace (make sure you hydrate)
- Rest – 45 seconds
- Jump Rope – 1 minute at fast pace
- Rest – 30 seconds
- Jump Rope – 1 minute at fast pace
- Rest – 30 seconds
- Cool Down – 3 minutes at slow pace (feel the burn?)
And there it is! Once you tackle this one, you can easily switch things up and create your own routine. What you’re doing here is basically interval training. You’re getting your body moving from intervals of fast pace to intervals of slower pace. Alternating in this way is a great way to challenge your stamina and endurance, and burn a ton of fat.
Make sure you stay hydrated throughout any jump rope or interval routine. I also recommend giving your muscles a little fuel beforehand, so you can get the most out of your hard work and get the sexy bod you want.
Boost Your Results…
If you’re looking for something new, try 7-Keto LeanGels. It’s great for giving you a natural energy boost, prepping your muscles for some major energy output, and burning some extra calories and fat. What makes this one unique is that it boosts your energy without giving you a crazy caffeine high. I’ve had several clients see some pretty good results with it so it might be worth a try if you’re struggling with the extra weight.
Have any questions or feedback about this Jump Rope Workout to Burn Fat and Get Sexy? Please leave a comment below…
Sign up to the weekly Weight Loss & Training Newsletter & get a 50 Smoothie Recipes PDF for FREE!
Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
my wt 88 kg,age 27 yrs, my belly is huge,so how can i reduce my belly size within less time?
The jump rope workout on this page is perfect for you to lose fat quickly.
How much calories does it burn…. In this 20 min training
Hey Karthik, jumping rope burns about 10 calories a minute so 200 calories would be a 20 minute session.