Pick Up a Jump Rope
For melting fat, jumping rope is “practically a surgeon’s scalpel,” says Michael Olajde Jr., who trains the likes of Hugh Jackman and Jake Gyllenhaal. Go beyond basic jumping by adding in these three moves to a 10-minute routine, and, Olajde says, you can burn 15-plus calories a minute while defining your arms, shoulders, legs, and abs.
1. Squat Jumps
Turn the rope at half normal speed, while pushing off the balls of your feet to explode up and land in a half-squat position. Use the quads and glutes to absorb impact. Jump again.
2. Double Turns
Turn the rope quick enough so that it passes under your feet twice with each jump. To do it, focus on circling your wrists faster, keeping arms relaxed, core tight, and posture upright the entire time.
3. High Knees to Butt Kicks
While jumping, raise your right knee as high as possible, then your left, then immediately kick right foot back toward butt, and repeat with left foot. That’s a rep. Try for 10 in a row.
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