You can try any of these variations to jumpstart your fat burning workouts from home.
1. The Basic – Easy
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Standard jumps – 20 seconds
- Rest – 10 seconds
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Right foot hops – 20 seconds
- Rest – 10 seconds
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Left foot hops – 20 seconds
- Rest – 10 seconds
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High knee jumps – 20 seconds
- Rest – 10 seconds
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Standard jumps – 20 seconds
- Rest – 10 seconds
- Rest one minute.
Total workout time: 17.5 minutes
2. The Jack and Squat – Medium
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Jump rope jacks – 20 seconds
- Rest – 10 seconds
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Body weight squats – 20 seconds
- Rest – 10 seconds
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Side to side jumps – 20 seconds
- Rest – 10 seconds
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Alternating bodyweight lunges – 20 seconds
- Rest – 10 seconds
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Jump rope jack – 20 seconds
- Rest – 10 seconds
- Rest one minute.
Total workout time: 17.5 minutes
3. The Fighter – Hard
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Boxer step – 30 seconds
- Rest – 10 seconds
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Off step jump – 30 seconds
- Rest – 10 seconds
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Criss cross jump – 30 seconds
- Rest – 10 seconds
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High knee jumps – 30 seconds
- Rest – 10 seconds
-
Boxer step – 30 seconds
- Rest – 10 seconds
- Rest one minute.
Total workout time: 22 minutes
4. Skipmaggedon – Intense
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Criss cross jump – 45 seconds
- Rest – 15 seconds
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Backwards jump – 45 seconds
- Rest – 15 seconds
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Alternate foot criss cross – 45 seconds
- Rest – 15 seconds
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Mummy kicks – 45 seconds
- Rest – 15 seconds
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Double under – 45 seconds
- Rest- 15 seconds
- Rest 2 minutes
Total workout time: 35 minutes
Thanks to Brett Williams all of these are proven to be effective.
