Normally when people think of cardio workouts they automatically assume that you have to spend endless hours running or using a cross trainer or other piece of expensive exercise equipment.
You do not need a gym to get a great cardio workout, in fact you don't even have to leave your house and i am going to share with you a few of the methods i have used in the past to burn fat and get a great cardio workout from the comfort of my own home.
Any form of exercise that raises your heart rate for an extended period of time will have an effect on your cardiovascular system.
One of my favorite methods for burning fat at the moment is skipping. I'm not talking about the sort of skipping that you see done at a school playing field with fancy figure of eights and double jumps, but using a nylon speed rope and using tiny little jumps.
A speed rope will cost you anything from $5 and can be bought at most sporting goods stores and hypermarkets.
In the below video Zuzana Light from bodyrock.tv demonstrates this skipping technique. She also demonstrates a great interval workout that you can do. A word of warning though, even though this lasts just 15minutes it is extremely hard and you will feel like you have workout out for hours.
You can use the principles in the above workout to create your own cardio workout routine. For example you could extend the amount of time you spend 'on' and 'off' for each round you do.
Think of it like boxing and that they do short rounds with a rest period in between.
Here are some examples :
30 seconds of skipping
30 seconds of rest
1 minute of skipping
1 minute of rest
2 minutes of skipping
1 minute of rest
The number of rounds you do will depend on how long you want to workout for and your current fitness levels. You could start off at 3 rounds and do 3 workouts per week adding a round each and every week as your fitness levels improve.
The skipping time should be spent skipping and be as 'no stop' as you can get it. The whole skipping technique can be hard and if the rope gets caught up then don't worry, just straighten the rope and continue.
As you progress you can increase the intensity further by increasing the workout time, decreasing the rest time and adding other exercises to really challenge your body and get a great cardio workout.
What i like most about skipping workouts is that they can be done almost anywhere as long as you have enough room for the rope above you. If you have a low ceiling or there are lots of ornaments nearby then its suggested that you do this cardio workout routine outside.
Remember
Burning fat is not all about your workout and to get maximum results from your training you will need to follow a healthy diet avoiding unnecessary fatty and sugary foods
Don't make the mistake that most people do and that is jumping to high. There is no need for this. You should be jumping just high enough for the rope to pass under your feet bouncing with your ankles.
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