Fat Loss Intervals at Home
When was the last time you had fun doing Fat Loss Intervals at Home?
You see, we have all heard about the benefits of Interval Training for Fat Loss, but how many of you actually do them?
Do you still do your long slow boring cardio instead because it can be very difficult to get your Fat Loss Intervals done at Home with little or no equipment?
How do you manage Intervals without a Bike or Treadmill? Since many of us can’t afford to buy this expensive equipment for our Fat Loss Intervals.
Well, if you really want to burn calories fast, at home with some basic equipment then grab you’re skipping rope and get jumping. They are inexpensive and can easily be used for Fat Loss Intervals at Home to greatly increase your metabolism and lose lbs of Fat in very little time.
It doesn’t matter if you’re a complete beginner or pro – skipping is really easy to pick up and can be performed in most places at your own level for your Fat Loss Intervals.
How to get started
If you’re a beginner, creating a ‘circuit’ by mixing short periods of skipping with marching on the spot or some strength training is ideal and will help you build up to longer periods very quickly.
- First check the length of your rope, which should be right for your height.
- Stand on the centre of the rope, and lift the handles upwards.
- The point where the handles meet should be level with your armpits.
- If your rope is the wrong length, tie knots near the handles to make alterations.
How to Skip
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Stand tall but relaxed, breathing naturally
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Elbows remain at waist level with arms extended sideways at about 90 degree angle
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Use a circular wrist motion to turn the rope
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Hold the rope loosely, using thumb and index finger for control
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Jump on the balls of your feet, landing softly
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Jump just high enough for the rope to pass under your feet.
Rules of Skipping for Fat Loss
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Skip in trainers to ensure adequate cushioning and try and jump on softer surfaces where possible ( a wooden floor would be preferable to concrete)
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Keep your elbows tucked in and try not to lean forward as you skip.
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Skip reasonably fast so you don’t get the rope caught under your feet.
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Keep the skipping rope tight and close to your head.
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Skip to some upbeat music to keep the pace and combine with different techniques to keep things interesting and challenge different muscles.
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Start with a 3:1 ratio – 1 minute skipping to 3 minutes of lower intensity exercise such as marching or even some fat loss circuits or stomach exercises.
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If you have joint problems or are an exercise novice, check with your doctor first before starting this skipping routine.
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Always perform a warm-up before workout and cool-down and stretch tight muscles after you finish the workout.
Fat Loss Interval Techniques
There are many different skipping techniques you can use to keep things interesting but below I’ve given a few examples.
The Cross-Over: Keep elbows at waist level and bent at roughly 90 degrees. Turn the rope as normal and as soon as it passes over your head, cross your arms as far across your body as possible, jumping through the gap and over the rope.
Double Unders: This technique involves the rope passing under your feet twice with every jump. Jump a little higher and use your wrists to whip the rope around as fast as you can.
Other Basic Moves: These include
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Jumping forwards and back – Bell Jump
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Side to side - Skier
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Knees up in front – Running Step
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Rotate body from the hips from side to side - Twist
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Feet apart then together – Straddle
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Fat Loss Intervals at Home
Warm-Up – 3 minutes marching on spot, gradually building up speed until you are jogging on the spot.
Cool-Down – March on the spot for 3 minutes before performing stretches for the front of your thighs, back of your legs and calves, holding each for 30 seconds.
Beginner Fat Loss Intervals at Home
3 Minutes Warm-Up
Interval Work Period:
- 1 minute Skipping
- 2 minutes Marching
- Perform a total of 3 Intervals
3 Minutes Cool Down
Minute by Minute |
Type |
1 |
Warm-up |
2 |
Warm-up |
3 |
Warm-up |
4 |
Skipping |
5 |
Marching |
6 |
Marching |
7 |
Skipping |
8 |
Marching |
9 |
Marching |
10 |
Skipping |
11 |
Marching |
12 |
Marching |
13 |
Cool-Down |
14 |
Cool-Down |
15 |
Cool-Down |
15 minutes total |
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Intermediate Fat Loss Intervals at Home
3 Minutes Warm-Up
Interval Work Period:
- 1 minute Skipping/1 minute Marching x 2
- 30secs Fast Skip or double Unders/ 30sec Marching x 3
- 1 minute Straddle
- 1 minute Skier
3 Minutes Cool Down
Minute by Minute |
Type |
1 |
Warm-up |
2 |
Warm-up |
3 |
Warm-up |
4 |
Skipping |
5 |
Marching |
6 |
Skipping |
7 |
Marching |
8 |
Fast Skip/Double Unders |
8.30 |
Marching |
9 |
Fast Skip/Double Unders |
9.30 |
Marching |
10 |
Fast Skip/Double Unders |
10.30 |
Marching |
11 |
Straddle |
12 |
Skier |
13 |
Cool-Down |
14 |
Cool-Down |
15 |
Cool-Down |
15 minutes total |
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Advanced Fat Loss Intervals at Home
3 Minutes Warm-Up
Interval Work Period:
- 2 minute Skipping
- 30secs Fast Skip or double Unders/ 30sec Marching x 3
- 1 minute Skier
- 30secs Fast Skip or double Unders/ 30sec Marching x 3
- 2 minutes Skipping
- 1 minute Running step
- 1 minute Straddle
- 1 minute Skipping
3 Minutes Cool Down
Minute by Minute |
Type |
1 |
Warm-up |
2 |
Warm-up |
3 |
Warm-up |
4 |
Skipping |
5 |
Skipping |
5.30 |
Fast Skip/Double Unders |
6 |
Marching |
6.30 |
Fast Skip/Double Unders |
7 |
Marching |
7.30 |
Fast Skip/Double Unders |
8 |
Marching |
9 |
Skier |
10 |
Fast Skip/Double Unders |
10.30 |
Marching |
11 |
Fast Skip/Double Unders |
11.30 |
Marching |
12 |
Fast Skip/Double Unders |
12.30 |
Marching |
13 |
Skipping |
14 |
Skipping |
15 |
Running Step |
16 |
Straddle |
17 |
Skipping |
18 |
Cool-Down |
19 |
Cool-Down |
20 |
Cool-Down |
20 minutes total |
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Keep in mind that you want to perform interval training after your resistance training or on non-resistance training days (never before resistance training). Interval training before your resistance training can actually have a negative effect.
You will be amazed how only 15-20 minutes of Fat Loss Intervals will boost your metabolism and allow you to lose more fat in less time, including the stubborn belly fat and even the fat around your hips and thighs.
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