Hey guys. Dr. Axe here. I'm gonna show you how to burn fat fast using a jump rope. This
is one of my favorite at-home Burst Training exercises.
We're gonna start off jump-roping, move into pushups, and then go into bicycles. Jump-roping
is great for your body, because you're working your legs and your shoulders at the same time.
Really getting your heart rate up to help you start burning fat.
Pushups: a great overall body exercise, really working your chest and shoulders. And then
we're gonna get down, start doing bicycles. Really working on getting that six-pack ab,
that flat belly, by working your core as well.
And so this is a great Burst Training workout. We're gonna do 20 seconds on, 10 seconds off.
We're gonna get started her jump-roping. And you can do this anywhere from 3 to 20 minutes.
Most people though, about...10-minute workout.
Ready, set, go. We're gonna get start off here with jump-roping, just up and down on
two feet. You can then if you want go from one foot to another, like so.
You can also just run in place, you can also cross it up like this...get your full body
into it.
At first you don't feel it, but you will. All right, we're gonna take a 10-second break,
and we're gonna go into pushups.
And most of the time with pushups, you're gonna want your arms kinda shoulder width
apart. We're gonna pump 'em out here for 20 seconds. Here we go. Really also working those
triceps...shoulders.
Here we go. Come on. I hope you're doing it with me. Give it all you got. Here we go,
three, two, and one.
All right, 10 more seconds. Catch your breath. This is a great, Tabata...
Remember: with Tabata, you will burn nine times more body fat than traditional cardio.
Let's get down. Go into bicycles. Here we are working that core and working those legs.
Great exercise here. You don't want to curl up too much when you're doing that. You want
to keep your head flat like so, and give it all you got...three, two, and one.
Get up and rest. I'm gonna do one more round with you here...and then...you're on your
own for the rest.
Grab your jump rope and let's get started. Here we go.
Up and down with two feet. You can try and get some doubles here, like so. You can run
in place. Great exercise to do outside as well in the nice, warm sun, while you're soaking
up some Vitamin D.
Get in your raise...remember in Burst Training, 90 to 100 percent of your maximum heart rate.
Give me all you got. Let's go. Two and one here, another set of pushups, like so.
Here we go. You're also working those triceps, straight up and down. Then if it gets hard,
hey...you can do it there on your knees...if it gets hard...three seconds, two, and one.
All right. One more exercise. Catch your breath in this last one. We're gonna get down, do
bicycles one more time. Working on that six pack. Here we go.
Back and forth. Starting to feel it, starting to get a little out of breath here, going
hard. Remember as hard as you can...20 seconds, easy, 20 seconds. Here we go. And three...two...and
one.
Whoo!
All right. That's Burst Training with...and jump rope. Again, great exercise to do whether
you're traveling, when you're on the road, at home. Those three exercises can get your
reps.
Hey guys, this has been Dr. Axe with some at-home Burst Training.