How to Burn Fat With a Jump Rope in 10 Days

The best way to burn fat is through cardiovascular exercise, or activities which increase the heart rate. Jumping rope is an excellent tool to burn fat, build muscle and improve flexibility, balance and coordination. It can also decrease stress and strengthen bones. Jumping rope just 10 minutes per day at a rate of at least 120 turns per minute is the equivalent of running 8 miles. Jumping rope causes less impact stress to the body than walking, if you do it properly.

Things You'll Need

  • Jump rope
  • Sneakers
  • Ply board or impact board
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Instructions

    • 1

      Warm up with stretches of the arms, legs and torso.

      Stretch arms over your head. Bend one elbow so your hand falls behind your head. Grasp bent elbow with opposite hand and gently push down.

      Stand in doorway. Lift arm to 90 degree angle with elbow bent. Rest forearm on wall of doorway and lean in to stretch chest.

      Stand with feet shoulder width apart, knees slightly bent. Slowly move upper torso backwards to stretch back. Resume starting position and stretch to each side.

      Position body at arm's length from wall. Stand with one leg in front of the other. Slowly bend front leg and lean into wall. Keep back leg flat on floor to stretch the back of leg.

      Stand straight. Grasp one ankle and bend knee behind you to stretch the front of the leg.

    • 2

      Stand straight with knees slightly bent, elbows tucked in, and jump rope behind feet. Spin rope and jump over it. Repeat for 1 minute. Add time in 1 minute increments. Continue jumping daily until you reach 10 to 15 minutes per day.

    • 3

      Walk several minutes until heart rate slows. Cool down body with stretching routine performed during warm up.