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Jump Rope Workout - The Best Exercise To Lose Belly Fat



OK, so you have been exercising regularly for a while, and you are probably pretty happy with your results.

But even after all your disciplined and determined efforts, do you still have that handful of belly fat stubbornly hanging on to your midsection?

Yes?

Well, here is a solution - a jump rope workout that will torch through that last bit of belly fat!

Why is Belly Fat The Last to Go?

Each person stores body fat in a different way. And fat cells in different parts of the body respond differently to our attempts to make them shrink!

Fat cells in men's lower abdomen and women's hips and thighs typically have a higher concentration of what are called "alpha 2" receptors. This makes these cells slower to respond to diet and exercise.

As a result, we have that little bit of flab that remains even after months of hard workouts and dieting.

The Solution - Your Body's Natural Fat Burning Hormones

Several years ago, you might have seen ads for HGH (Human Growth Hormone) supplements, promising to burn fat and "get you ripped."

HGH does help you burn body fat. The bad news is, there are dangers associated with taking HGH supplements, such as early onset diabetes and heart problems. So give these pills a miss!

Instead, let your body increase levels of fat-burning HGH NATURALLY with High Intensity Interval Training!

High Intensity Interval Training (HIIT)

The basic idea behind high intensity interval training (HIIT) is to exercise intensely for short periods (anywhere from 20 to 60 seconds), followed by short rests (anywhere from 10 to 60 seconds). This cycle is the repeated again and again for the workout.

To take advantage of the fat burning/HGH boosting effects of HIIT, try doing 30-60 seconds of intense exercise followed by around 30-60 seconds of rest. Alternate these work/rest periods for anywhere from 10 to 20 minutes.

Jump Rope Workout to Burn Belly Fat- What You Need

You will need:


A "speed rope" (plastic, unweighted jumprope, usually available for around $10)
Good shoes
(optional) a cushioned surface (wooden gym floors, rubber mat, or even a yoga mat works well and helps save your body from wear and tear)



If you are new to jumping rope, take a few weeks to get used to this exercise. Jump every other day or so and work up to jumping for 5 minutes, non-stop.

Then you are ready to begin.

The Workout

Jump rope easily for around 3 minutes to get warmed up. Then, alternate the following work and rest intervals:


Jump rope intensely (running high knees, knee tucks, or double rope turns) for 30-60 seconds.
Rest for 30-60 seconds.



Repeat this sequence for 10-20 minutes.

If you are new to this sort of routine, work with shorter work periods and longer rest intervals. 30 seconds on, 60 seconds rest is a good place to start.

Don't overdo it! As you get into better shape, reduce the rest periods and increase the work intervals.

Optional - Moderate Intensity Aerobic Exercise

These HIIT intervals signal fat cells to release their fat into your bloodstream. If you have the time, take advantage of this. Do 20 minutes or so of cardio exercise to keep your heart rate up and continue to burn fat. Go for a walk, ride a stationary bike, etc.

Ab Exercises - Plank and Side Plank

To tighten up and strengthen your core, follow these jump rope intervals with a plank and side plank hold (check YouTube for video instructions). Work up to holding each pose for 2 minutes.

Stretch

Your body WILL be sore after a few of these workouts. Make sure you take a couple minutes afterwords to stretch your achilles/calves, psoas/hip flexors, and hamstrings/glutes. This will help prevent excessive muscle tightness and keep you flexible.

Check YouTube for videos of these movements. 30 seconds per body part should be more than enough.

Good Luck! I hope you have enjoyed learning about this jump rope workout - the best exercise to lose belly fat!


If you found this article interesting and for more info on how to lose stomach fat, check out my blog at http://homeworkoutblog.com/

See how I have successfully lost 30 pounds of fat, built strength and muscle, and overcome chronic injuries all at home.

Take care and good luck!

-Ian

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