Weight Loss: Try these various skipping rope exercises to burn fat fast

Apart from reminding you of the fun-filled childhood days, there are several health benefits of skipping rope. It can be an intense workout to build your stamina and muscle strength and a great way to burn fat. Jumping rope can burn a lot of calories in a short period of time. For best results, try to incorporate skipping rope twice a day for short intervals or once everyday with some proper dedicated time. If you are a beginner, you can count how many skips you can do in a go and slowly work on improving your count and thereby lose weight faster.

In terms of calories, someone who weighs 91 kgs and jumps rope at a fast pace for 20 minutes can burn around 362 calories. If someone goes at a slower pace, they can burn approximately 241 calories in the same relatively short period. So get ready with your skipping rope and shoes, find some space and try these interesting styles of skipping rope exercises which are great to burn fat fast.

If you don’t know how to jump rope, it’s never too late to begin! Even learning to jump rope is a great way to burn fat. It will also help you to gain coordination and increase your endurance levels. The easiest way to get started is to practice jumping over the rope each time it comes around and then to get into a rhythm. If it catches your feet, simply start over. You should aim to increase your endurance until you can do this exercise in a 30 to 60-seconds period at least. Then take a short break and repeat.

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Once you have gotten a hang of basic jump rope, it’s time to work on your speed next. In speed rope exercise you have to aim to hit more and more jumps in a specific amount of time rather than just trying to keep jumping continuously. You can time yourself by setting a 30 or 60 seconds timer and count your number of skips. The more you increase your speed, the higher will be your total number of jumps. To make things interesting, you can also do it with a friend or family member and see who can score the most number of jumps.

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Another fun, challenging and intense skipping rope exercise is single-foot hops which involves using only one leg at a time to bounce. This is a more advanced jump rope movement that will challenge your balance as well as your leg strength. To do this, try jumping in 10 hop bursts, bouncing first on one leg and then following up with the other. Take your time to get a hang of this and avoid any injury, especially stress on your knee. You may want to avoid this exercise if you have weak knee strength or pain in the knees.

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You can do high knees with a jump rope by hopping over with one foot at a time or both. When you jump, tuck your knees up and pull them as high as you can to your chest. Pulling your knees up also activates your core muscles and you can help you get a flatter stomach, along with toning your calves. Skipping also helps to tone your arm muscles which will help to reduce the arm flab. Try this for 10 hops to see how you feel, then keep adding more through your routine. Follow up your skipping exercises with some cool down stretches so that you do not have pain in your muscles after an intense skipping session.