Four simple cardio programs to burn fat fast

Jumping rope has been proven to be a very effective method for burning fat, having been shown to burn as many as 1,000 calories per hour.

by Scott White — 

The following simple cardio programs are easy and inexpensive to do and will help you burn fat super-fast.

Jumping rope — This playground game provides a number of health benefits: not only is it a great cardiovascular exercise that burns calories and fat, but it also develops good coordination between the hands and feet, as well as rhythm (muscle coordination). The greatest thing about jumping rope is that it is very inexpensive and you can do it almost anywhere.

Jumping rope has been proven to be a very effective method for burning fat, having been shown to burn as many as 1,000 calories per hour. Wow, that is a serious caloric expenditure! Some of the best and leanest athletes swear by this exercise. Movies often depict professional boxers skipping rope because it develops great cardiovascular endurance and stamina. It’s no wonder that boxers are some of the best-conditioned athletes.

Grab a jump rope and try it yourself.

  • Stand erect, but relaxed, when you jump.
  • Keep your knees slightly bent.
  • Look straight ahead, not at your feet.
  • Land on the balls of your feet, not on your heels.
  • Keep your arms fairly still — do not flail.

Start by jumping slowly, building up your speed, so you can jump more quickly over time. See how many times you can jump without missing. Try to do 100 skips before you have to stop — then, beat that record the next time. Do 50 super fast jumps, followed by 50 slower jumps.

Jumping rope is great for the whole family. Have even more fun by getting some friends to play Double-Dutch. Jump rope for 30 minutes, five times a week, and watch your waistline shrink. Go invest in a jump rope today and quickly get the body you want.

Jumping on a trampoline — Yes, jumping on a trampoline is a great workout. It not only develops excellent proprioception (body awareness), but it also burns a ton of fat and calories. And did you know that the rhythmic bouncing has a powerful effect on the lymphatic system, which builds a stronger immune system? A trampoline provides exercise that is easy on the joints, very low in stress and great for the body.

It’s easy to start a trampoline regimen. Buy a mini-trampoline for your living room and jump while watching your favorite TV show, or bounce to a trampoline workout video. For tons of family fun, buy a large trampoline for the backyard. Start jumping on your trampoline for 30 minutes a day and bounce away your pounds.

Outdoor sprints — This seems like such a simple workout: go outside and sprint as hard and fast as you possibly can. Once you feel like you’re going to collapse, stop; walk until you’re no longer huffing and puffing; then, sprint again. You might call this the “Forest Gump Workout.” Repeat as many times as you can, or until you complete a full 30 minutes of sprints and rest-walking.

This is a very intense workout, so you need a good level of fitness and conditioning before trying it. The harder you push yourself, combined with running faster and for a longer distance, the sooner you will get in shape and the more fat you will lose.

Outdoor sprints offer fat loss and a great body at no cost, so push harder than you ever have pushed before. If this sounds too difficult, consider the payoff. Any successful athlete will tell you they have put their body through this type of workout challenge.

If you are in good physical health, a sprint workout is extremely safe — so remember, just because you might feel like quitting doesn’t mean you have to. In other words, keep pushing and get in shape. No whining, no complaining — just results and a happier, more confident you.

Stadium stairs — Running up stairs is a great no-cost, outdoor workout available at your local high school or college stadium. Sprint to the top of the stadium, then walk down the stairs. Remember, safety first. As soon as you get to the bottom, sprint back to the top, and repeat.

This extremely high-intensity cardio program will burn fat quickly and send your heart rate through the roof. Sprinting stairs is a common exercise for all levels of athletes, and who among us does not want the lean, muscular shape of an athlete? Stop complaining about not being able to afford the fancy equipment: hit the stairs and run; you will get a tight, firm rear, because you’ll lose that fat from your behind, and everywhere else, as you burn up the calories running up those stairs.

Note: Always consult with your health care professional before beginning any exercise program.


Scott White is a certified personal trainer and nutritionist located in Scottsdale, Ariz.  480-628-1607, or

Reprinted from AzNetNews, Volume 25, Number 2, April/May 2006.

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