Jumping Rope
Jumping rope, a childhood pastime, doubles up as an excellent fitness activity. This routine targets upper and lower body strength while enhancing cardiovascular fitness and coordination. An hour-long session can torch 600 to 1000 calories.
Target Muscle Groups: Jumping rope targets the calves, quadriceps, hamstrings, glutes, core muscles, forearms, and shoulders.
Starting Position and Steps:
- Adjust the rope length to suit your height.
- Stand with feet shoulder-width apart, holding the handles at hip level.
- Swing the rope smoothly over your head, jumping with both feet in a coordinated manner.
- Gradually increase the speed and complexity of jumps as proficiency improves.
Strength Training
Strength training offers an efficient means to burn calories due to the Excess Post-Exercise Oxygen Consumption (EPOC) effect. While an hour-long session typically burns 300 to 400 calories, the EPOC effect leads to prolonged calorie burn post-workout. Engage in compound movements, such as squats and deadlifts, to recruit multiple muscles. [3]
Target Muscle Groups: Strength training engages various muscle groups, including the quadriceps, hamstrings, glutes, calves, chest, back, shoulders, arms, and core. It all depends on the muscles you want to target for the day.
Starting Position and Steps:
- Begin with bodyweight exercises like squats, lunges, push-ups, and planks to establish form and endurance.
- Gradually progress to using weights or resistance bands.
- Maintain proper form, focusing on controlled movements and engaging the targeted muscles.
