A Comprehensif Collection of Efficient Fat-Burning Exercises

A Comprehensive Collection of Efficient Fat-Burning Exercises

1. Fast Walking - 10 minutes burns 23-37 kcal
2. Yoga - 10 minutes burns 37 kcal
3. Dancing - 10 minutes burns 28-42 kcal
4. Badminton - 10 minutes burns 46 kcal
5. Aerobics - 10 minutes burns 46 kcal
6. Cycling - 10 minutes burns 37-56 kcal
7. Running - 10 minutes burns 65 kcal
8. Stair Climbing - 10 minutes burns 65 kcal
9. Swimming - 10 minutes burns 74 kcal
10. Jump Rope - 10 minutes burns 93 kcal
11. Strength Training - 10 minutes burns 60 kcal

The King of Efficient Weight Loss Aerobic Exercises: Jump Rope

Jump rope has a strong fat-burning capability. Jumping at 120-140 times per minute can burn 600-1000 calories in an hour, equivalent to the calories in 3-5 bowls of rice! The fat-burning effect continues even after you finish jumping, doubling the fat-burning effect!

30-Day Jump Rope Plan

Warm-Up and Cool-Down
Always perform stretching exercises before and after jumping rope.

Correct Jump Rope Technique
1. Avoid swaying from side to side. Keep your balance stable and breathe rhythmically.
2. Use your toes to push off and land, with a slight jump height.
3. The rope should not be too long; hold the handles just below the ends.
4. Maintain proper posture with arms close to the body, elbows out, and forming a 90° angle with the upper arms.
5. Do not stop abruptly after jumping; walk slowly for a while before finishing.

Precautions
1. Do not drink a lot of water before jumping rope.
2. Choose a soft and flat surface.
3. Wear soft-soled shoes.
4. Stretch your entire body after exercising.

Intermittent Jump Rope Method

Double the Fat-Burning Effect

Beginner
- 100 jump ropes + 30 jumping jacks
- 100 jump ropes + 30 high knees
- 100 jump ropes + 30 claps under the legs
Rest for one minute, repeat 3-4 sets

Intermediate
- 200 jump ropes + 40 jumping jacks
- 200 jump ropes + 40 high knees
- 200 jump ropes + 40 claps under the legs
Rest for one minute, repeat 3-4 sets

Advanced
- 300 jump ropes + 50 jumping jacks
- 300 jump ropes + 50 high knees
- 300 jump ropes + 50 claps under the legs
Rest for one minute, repeat 5 sets

Progress gradually and avoid injuries!