If you are trying to lose weight then you know that long, boring, and tedious cardio sessions are out and High intensity interval training is out (HIIT).  The good side of the fitness industry (you know the one that isn’t making you buy useless supplements, and expensive machines) has long discovered that running on a treadmill for hours a week is not the best way to lose fat; it messes up your knees and you have to spend another hour in the gym (who has an hour to spare nowadays).  HIIT is a much more effective way of losing fat.  You can still use the treadmill, stationary bike, etc, all you have to do is switch your intensity.

One example could be:  Warmup 3 min a an intensity level of 3 (1 easy 10 you max effort), then continue for 5 intervals switching from 1 min at an intensity level of 7 or 8, with a 2 minute break at an intensity level of 3.  At the end do 3 minutes at an intensity level of 3.

One of my favorite ways to do HIIT is with a jump rope.  Many coaches don’t use it because it takes some skill and time to learn, but they are missing out on a really fun and powerful tool.

You can get a great fat burning workout with just 5 minutes of jumping rope.

If you don’t know how to jump rope that is ok, just watch my tutorial below.

Jump Rope for Weight Loss Routines

Now that you know how to jump rope here are a few jump rope routines you can use after your workout to help you increase your weight loss.

Jump Rope Workout 1

Tabata Protocol

20 jump max speed and rest for 10 seconds. Repeat this 8 times for a total of 4 minutes.

Fibonacci Ladder

Follow this rep sequence 13, 21, 34, 55, 89 , then do it the other way around 55, 34, 21,13.  You can use any other numbers of the sequence.

3 Strikes

Jump for as long as you can until you mess up 3 times.  Count how many jumps you managed to do, and write them down.  Next time try to break your record.

You can make up your own routines or workouts as well.  With time you will find out that the jump rope for weight loss is awesome.  It will also help add some variety to your training.

Filed under: others weight loss

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