The fat burning cardio workout incorporates walking, fat burning intervals with a jump rope, and moderate paced running to burn 400-600 calories in just 22 minutes. You’ll then finish with 8 minutes of yoga style stretches to prevent injuries and lengthen muscles.

If you are not very coordinated with a jump rope you can still jump without the rope or do jumping jacks, step ups, star jumps, or any other type of exercise that really revs up your heart rate. If you prefer you can also use any cardio machine and alternate between slow and fast speeds or easy and hard resistance.

Start WALKING

4 min. warm-up at moderate to fast pace

Next JUMP ROPE

Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet. 
Continue jumping up and down as you bring the jump rope under your feet.

fat burning cardio tip:
4 minutes of  fat burning intervals – 8 rounds of 20 seconds jumping and 10 seconds recovery

Next RUN 

3 minutes moderte paced running

Next JUMP ROPE (FORWARD STRADDLE) 

Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet.  Continue jumping up and down as you bring the jump rope under your feet. While you are jumping split the feet so that one foot goes forward and the other foot goes backwards. Keep switching the feet back and forth.

fat burning cardio tip:
4 minutes of  fat burning intervals – 8 rounds of 20 seconds jumping and 10 seconds recovery

Next WALKING

3 min. warm-up at moderate to fast pace

Next JUMP ROPE (HALF TWIST)

Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet.  Continue jumping up and down as you bring the jump rope under your feet. When you are jumping shift your feet to the left side land and then shift over to the right side.

fat burning cardio tip:
4 minutes of  fat burning intervals – 8 rounds of 20 seconds jumping and 10 seconds recovery

Finally Finish with 8-10 mins of STRETCHING