#1 “Forgotten” Fat Burning Exercise?

There’s a “forgotten” exercise that flat out rocks for burning a ton of fat in a hurry.

This exercise can be done anywhere, with a simple piece of equipment you can purchase for around ten bucks.

It works almost all of your major muscle groups, and especially if you haven’t done it for a while, just a few minutes of it will leave you drenched in sweat.

The exercise I’m talking about is jumping rope.

I have a guest article for you today from my Canadian friend Shawna Kaminski, author of the new best-selling Challenge Jump Rope program. Check it out – and if you’re inspired, dust off that old jump rope and give the sample workout she gives ‘ya a go! ;)


What’s the BEST Fat Burning Exercise?
by Shawna Kaminski, author, Challenge Jump Rope

It may be a toss up for some, but by FAR, I think the jump rope is one of the MOST effective fat burning tools around.

Hey, I’m Shawna K, otherwise known as a jumpin’ fool. I run fitness boot camps and I’m the author of Challenge Fat Loss. I have plenty of experience with various fat loss exercises. I use jump rope in many of my own workouts and many asked me to put together a jump rope program to help others.

I mean the cost and convenience of the jump rope far outweighs any other piece of equipment, which to me, is reason enough to considering jumping rope.

Remarkably, the jump rope is a lot easier on the joints than running. Especially when you do a double foot jump, you can distribute weight evenly over both feet thereby reducing the impact.

If you recall, jumping rope is pretty tough. The good news is that since it’s an INTENSE exercise, you don’t have to do it for long to get the calorie torching, fat burning effects without the damaging effects of cortisol. As you may or may not know, cortisol is the fat storing hormone that is released with LONG workouts and stress and we want to avoid at all costs.

Aside from the efficient fat burning portability of jumping rope, it’s fun. You can add a ton of variety to your workouts when you add jump rope.

If you’re not a great jump roper to start, you can always start with a ‘phantom’ skip. This is when you ‘pretend’ to jump rope. You can then add a swing with the rope at your side and try to co-ordinate a hop every time the rope hits the floor.

From there, you can do a walking skip. This is when you bring the rope over your head, step over the rope and repeat. From here, it’s a matter of increasing speed so that you’re almost doing a running step. You need a bit of space for this technique. In any case, jumping rope is one of those skills that if you keep at it for a SHORT time, you’ll get efficient and your fat burning potential will hit the roof.

Here’s a simple workout you can do with your body weight and your rope:

Do 30 seconds of work with a 5 second transition:

Jump rope
Bulgarian split squat
Jump rope
Bulgarian split squat
Jump rope
Decline push up

Repeat up to 6 times (depending on your fitness level)

Make sure you check out my Challenge Jump Rope program for an inexpensive bodyweight plan that you can take anywhere. You’ll get 31 workouts (less than 60 cents a workout) and that doesn’t include the bonus one month body weight plan that I’ve thrown just for fun.

Jumping rope seems to be one of those things that has fallen by the wayside to sexier cardio machines, when in fact, if you really want to get your sexy back, you should grab a rope and start jumping!

Check out Challenge Jump Rope here:

=> Challenge Jump Rope

Shawna Kaminski is a retired schoolteacher of 20 years who’s found her passion in the fitness industry. She’s been a competitive athlete all her life and has competed nationally in three sports. She’s parlayed her ability to teach and her love of training into programs that you can directly benefit from.

Shawna just turned 50 years old, is a mother of two teenagers and understands how busy life can be. Her workouts are short and intense and often can be done anywhere. She’s always up for a challenge and shares her fitness challenges with you. Currently she runs her own fitness boot camps and coaches clients in person and online with her amazing result getting programs.


Forest here again. That was friggin’ awesome. I’m ready to go get my jump rope and bust out a quick workout now :)

Thanks for reading, train hard, and talk soon -


PS - Don’t forget to check out Shawna’s full Challenge Jump Rope program here:

=> Challenge Jump Rope

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