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You don't always need a treadmill or a run outdoors to burn belly fat. 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 15-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.
Jump Rope Interval Training 1. 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. 2. 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. 3. 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. What’s very important for this? 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 30-second interval of double under 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. If the handles reach your armpit, then it's the right length for you. 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.