5. Jumping Rope
Jumping rope is a favorite activity on playgrounds across the country, but it’s hardly child’s play when it comes to losing weight.
Just ten minutes of rope jumping is worth an eight-minute mile when it comes to cardio benefits and calorie burning.
An hour of jumping rope burns over 800 calories and works the arms, legs, and core, as well as strengthen bones and joints.
It’s also an excellent activity for improving coordination, agility, and endurance. Jumping rope is a high-intensity activity, and as such, you don’t need to do it for a full hour to reap the benefits.
However, to avoid injury, you do need to use proper form. Your knees should be slightly bent as you hold the rope at hip height with your palms facing your body. Push off on the balls of your feet, keeping your knees soft and your upper body perpendicular to the floor. Don’t bounce between jumps, or you’ll risk injury.
A great 13-minute rope-jumping workout involves one minute of intense activity followed by one minute of rest. Start with the basic jump, during which both feet push off and land at the same time.
Next, alternate your feet. Follow that with a combination jump during which you do the basic jump for ten turns of the rope followed by alternating your feet for ten turns.
Finally, perform the high step: Alternate your feet, but bring your knees up to a 90-degree angle with each jump. End the workout with an endurance round during which you jump rope in your favorite way for at least five minutes.
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