A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

Most People Have Never Attempted a Jump Rope Workout.

When was the last time you jumped rope? For most people the answer would be back in Elementary School or possibly Junior High. It's actually too bad, because it is a very efficient form of exercise. Most people could easily walk for 15 minutes, but I would bet less than 1 percent of adults could jump rope for 15 minutes straight. Very few people, besides boxers, have ever seriously used the jump rope to achieve top condition.

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What Muscle Groups are Worked While Jumping Rope?

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

Jumping rope will seriously work every muscle in the body. I'm convinced that it will expose your weak links. After your first jump rope workout, you will be sore in many different parts of your body. Honestly, I think my entire body was sore after my first jump rope workout. I was especially sore in my calf muscles as well as my abs. As a side note I will say that jumping rope will help you in your quest to get super-ripped abs. Your core really gets worked hard since you have to use your abs to stabilize your entire body to help you propel your body through the air.

How Jumping Rope Helps Your Body Release Fat Burning Hormones.

HGH is a natural hormone that your body releases to burn body fat. You have probably seen many ads for pills that will help increase your natural levels of HGH. This was really popular about 5 years ago, but you don't hear too much about HGH anymore. A high level of HGH in your body is the quickest route to burning body fat! Unfortunately, low intensity cardio won't help your body release HGH. The best way to increase HGH is performing high intensity cardio for 30-60 seconds or so, followed by a minute or two of walking or low intensity cardio. This is called High Intensity Interval Training.

What Type of Jump Rope To Purchase?

I recommend getting a "speed rope"...these run around at most sporting good stores. They are plastic ropes without the beads. You also don't want to buy the weighted ropes. Get a jump rope that is adjustable. You are going to want to adjust the rope to an optimum level to jump quickly without hitting your head. If it is too long, you won't be able to jump at a fast rate.

How To Adjust Your Jump Rope to the Correct Height: Set your jump rope on the ground Stand on the midpoint of the rope (an equal distance between the handles) Grab the handles and pull them up to your chest while standing on the rope If the top of the handles reach above your collar bone the rope is too long If the top of the handles reach your upper abs or lower, the rope is too short I like to adjust the rope so the handles hit about 6 inches below my collar bone If in doubt, go a bit too long and shorten the rope a bit as you get more experienced
Your First Two Weeks of the Program, Learn the Skill of Jumping Rope

Most beginners "double bounce" in between rotations. This actually allows them to rest their core a bit as well as their calf muscles in between rotations and means that they have a low level of core fitness. You will want to jump cleanly in between each rotation and keep the abs and core tight.

Your arms should barely move when you jump rope. The rotation of the rope should come from wrist movement. If you want to increase the speed of the rotations, simply increase the tightness of the circles that your wrist is making (this will make more sense when you start jumping rope). The goal of your first two weeks of jumping rope is to eventually work up to a point where you can jump rope for 5 minutes solid without having to stop and start again. This means that if you have to stop because the rope hits your feet, you have to start again from zero. You also want to be able to jump rope alternating feet, so it looks like you are running while jumping rope.

A Great 15 Minute Jump Rope Workout that You Can Customize to Your Liking

Stand in front of a clock or timer of some sort Jump Rope for 3 minutes to warm up Rest for 30 seconds Jump rope as quickly as possible for 60 seconds Rest for 30 seconds Jump Rope as quickly as possible for 60 seconds Rest for 30 seconds Repeat this alternating pattern for 15-20 minutes

Note: For the 60 second sprint, you can do it in running fashion, you can learn how to rotate the rope twice for every one jump, etc. As you get more advanced, you will be able to make the 60 second sprint extremely intense. Also, if you want to take advantage of the fast heart rate and burn even more body fat, hit a treadmill or exercise bike for 20-30 minutes after your jump rope workout. Oh yeah...you might need a towel...you should be sweating like crazy!

Hit this Jump Rope Workout Hard and you will begin to see definition over your entire body!

A Jump Rope Workout to Lose That Last Bit of Stubborn Body Fat

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The Best Cardio Workout to Burn Fat Quickly

The Two Common Cardio Workout Approaches

If your goal is to burn body fat, you have a few different approaches to chose from. The majority of trainers recommend you take the low intensity approach to cardio. The idea behind doing cardio at a low intensity level is that most of the calories burned will come from body fat. Many people believe that if you workout too hard, you are burning carbohydrate energy in the body and not targeting fat. Many people make the point that more total calories are burned if people exercise at a higher intensity level. They reason that if you simply burn more calories than you consume in a day, you will lose body fat. So now we will look in more detail at each school of thought.

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Low Intensity Cardio Workout Approach

Low intensity cardio is the most popular form of cardio and is pushed by many personal trainers. Low intensity cardio works at targeting body fat and that is why it is recommended by many personal trainers. University studies have proven low intensity cardio uses fat calories instead of burning muscle carbohydrate calories for energy. If the body burns fat for energy, you will lose body fat. It just makes sense. It is important to choose cardio machines that can track your heart rate. It will let you monitor your heart rate during your cardio workout to allow you to hit the ideal intensity level. After about 10 minutes or so, you should be close to reaching your ideal heart rate. Staying within that target heart rate for at least 30 minutes is what is recommended by most experts.

The High Intensity Cardio Workout

This is a less utilized form of cardio. High intensity training involves pushing past your pain threshold a bit, so fewer people choose this route. This cardio method can give great results in burning body fat if done properly. The total calories burned in high intensity cardio are greater than low intensity cardio. Some of those calories come from your body fat and some come from glycogen (carbohydrates stores within your muscles). When you burn more calories in your cardio workout than what you consume, you create a calorie deficit. If you burn a more calories during the day than what you eat in food, you will lose weight.

The Limitations of the 2 Types of Cardio Workouts

Once you get your heart rate up to the correct level, the low intensity cardio workout will burn body fat. The downside is that it can take up to 10 minutes to get your heart rate to the correct level to burn body fat. The first 10 minutes of this cardio workout are somewhat unproductive. High intensity cardio is hard to maintain for long periods of time since it takes a lot of effort. Working at an intense level for over 10-15 minutes is extremely difficult.

How to Combine The Two Approaches Into One Awesome Cardio Workout

When performed in a certain manner, it is possible to benefit from doing both types of cardio in the same workout. You can make the first ten minutes of the low intensity cardio workout productive, by starting your cardio workout off at a high intensity level. Find a treadmill or exercise bike and set it at a high level. Push yourself really hard for 10-15 minutes. Once you are really working up a sweat, switch to a low intensity and keep it there for 20-30 minutes. This will burn calories and create a calorie deficit as well as burning body fat during the workout. I maintain an 8% body fat percentage year round using this cardio approach.

The Best Cardio Workout to Burn Fat Quickly

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The advantages of a good workout timer

If you are a fan of exercise (or would), it has the advantage, especially with a good clock during training? Otherwise, you can learn why it is useful to the aid of a stopwatch on how to participate in high-energy, fat burning activities that your intense focus and even with less strenuous activities, which should be monitored your efforts. A time trial is known at any given time, how long have you worked on something you canvaluable assistance. You can exercise for sprinting short but intense, the maximum physical exertion or are involved in a long and sustained effort to include as a marathon. In any case, you can determine the way in which the amount of time spent with your efforts, benefit.

Some timers have been designed to provide information that can be retrieved later for the sake of comparison, or useful reference is stored. There are a number of clocks on the market that can help youin the way that major benefits would be your specific needs.

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Scientific data have shown that levels of energy production, which are optimal for an individual, as the weight, lose muscle tone and gain a better overall fitness to work. To understand part of the equation, what is your best bet is to know exactly how much time is spent on your efforts. It 'very difficult if not impossible, to properly assess the exact length of time it was under constructionduring exercise without the help of a device that was developed for this purpose.

The advantages of a good workout timer

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