Are you tired of jumping through hoops to keep your sweat sessions interesting? Instead of doing the same humdrum routine week after week, why not get a jump start on your next workout by jumping rope? SELF reported in March that it's the #1 way to melt fat!
“Jumping rope using my cardioacceleration technique will get you maximum muscle toning with the maximum amount of fat-burning possible,” says celebrity trainer Jackie Warner. “Cardioacceleration is doing quick, intense bursts of exercise in between your resistance training sets.”
Pro athletes use this innovative technique worldwide but you don’t need to be the next big name in sports to reap big rewards from the fat-torching program. “You go from anaerobic to aerobic throughout your workout, which raises your heart rate 60 percent higher,” says the Bravo TV star.
To burn major calories at home, grab a jump rope and follow this five-move routine to get your heart racing while sculpting long, lean legs. “It’s a 10-minute workout, but I always say it’s not how long, it’s how strong!” says Warner.
Diagonal Bunny Jumps
Straighten the jump rope into a vertical line in front of you. Start at one end (top) and diagonally jump to the other end (bottom). Repeat 6 times. Perform 3 sets.
In and Out Jumps
Shape the jump rope into a circle. Perform a close squat with your feet shoulder-width apart inside the circle (top) and then jump outside lowering into a wide squat with your feet on either side of the circle (bottom). Do 3 sets of 15 reps each.
Straighten the arms out laterally with the shoulders at a 90-degree angle holding the jump rope behind you. Hold the rope in your hands with your palms facing down toward the floor (above). From that position, rotate arms clockwise in a circle. Perform 3 sets of 50 reps each.
Jump rope 100 times (above).
In and Out Push-Ups
Place the jump rope in a circle on the floor. Get into a push-up position placing one hand inside the circle and the other outside the circle (above). Perform one push-up and then bring the outside hand inside the circle and the inside hand outside the circle. Perform another push-up. Do 20 reps total (10 alternating each hand).