Jump Rope Workout
Hey guys. Axe here. I'm gonna show youhow to burn fat fast using a jump rope. This is one of my favorite athome Burst Trainingexercises. We're gonna start off jumproping, move intopushups, and then go into bicycles. Jumproping is great for your body, because you're workingyour legs and your shoulders at the same time. Really getting your heart rate up to helpyou start burning fat. Pushups: a great overall body exercise, reallyworking your chest and shoulders. And then we're gonna get down, start doing bicycles.Really working on getting that sixpack 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 jumproping. Andyou can do this anywhere from 3 to 20 minutes. Most people though, about.10minute workout. Ready, set, go. We're gonna get start offhere with jumproping, just up and down on two feet. You can then if you want go fromone foot to another, like so. You can also just run in place, you can alsocross 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 10second break,
and we're gonna go into pushups. And most of the time with pushups, you'regonna want your arms kinda shoulder width apart. We're gonna pump 'em out here for 20seconds. Here we go. Really also working those triceps.shoulders. Here we go. Come on. I hope you're doing itwith 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 ninetimes more body fat than traditional cardio.
Let's get down. Go into bicycles. Here weare working that core and working those legs. Great exercise here. You don't want to curlup too much when you're doing that. You want to keep your head flat like so, and give itall you got.three, two, and one. Get up and rest. I'm gonna do one more roundwith 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 andget some doubles here, like so. You can run in place. Great exercise to do outside aswell 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 onehere, 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.ifit gets hard.three seconds, two, and one. All right. One more exercise. Catch your breathin this last one. We're gonna get down, do bicycles one more time. Working on that sixpack. Here we go. Back and forth. Starting to feel it, startingto 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.andjump 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 Axe with someathome Burst Training.
2012 Science Project Heart Rate and Exercise
For my science project, I wanted to see how exerciseaffects heart rate. My first step was toresearch the heart I needed to learn how it worked. I also learned that itdidn't look like this. It looks more like this. The heart is a muscle. It's located on theleft side of your chest
and is behind your ribs. The heart pumps bloodthroughout your body from you head to your toes. The blood has oxygen andstuff our body needs. The heart rate can be measured by putting two fingersright here. But what happenswhen I exerciseé For this experiment, I wanted
to measure the affectexercise has on heart rate. For this experiment, Iwill need me, a treadmill, a stopwatch, a penand a note pad. I wrote down thedifferent times I was going to measure heart rate. Using the stop watch, I measuredmy resting heart rate My resting heart rate was 72beats per minute Then, I ran on the treadmillfor 10 minutes
and measured the heart rate Then for 10 more minutes,for a total of 20. And for 10 more, fora total of 30 minutes. When I was done, Ihad four measurements. At 10 minutes, my heart ratewas 138 bpm, at 20 minutes, my heart rate was 147bpm and at 30 minutes, my heart rate was 149 bpm. As I expected, my heart ratewas faster with more exercise.