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1963845 tn?1376034409

Getting lean w/o going to the gym

I don't like going to the gym because it's located very far from my house and it's been like months, I did not go to the gym. Is there any possible way for me to work out at home without using weights? Oh, is there any substitute for weights?
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Avatar universal


1340994 tn?1374197577
Jumping rope is the quickest way to get lean.  
1963845 tn?1376034409
I love jumping rope and jumping rope for how long? (time)
Avatar universal
you should focus on the duration of your workout. Begin with 20 second sets. As you build up endurance and coordination, increase the time you spend in jumping sets. An example is to complete six sets of three minutes with a 60-second rest in between sets.
You must burn more calories than you consume over a period of time. Every pound of weight loss requires you to create a deficit of 3,500 calories. Cardiovascular activities, like jumping rope, increase the number of calories you burn. According to MayoClinic.com, jumping rope is one of the most effective cardiovascular activities for burning calories. Creating a 500-calorie deficit per day is healthy rate of calorie burning, which equates to about one pound of weight loss per week. A 150 lbs. person burns about 730 calories in 60 minutes of jumping rope. It would take a 150 lbs. person about 40 minutes of jumping rope to burn about 500 calories during their workout.
Doing jump rope exercises to improve your athleticism, shorter, more intense bouts are more ideal as they better mimic the physical demands of sport. An example is to complete 10 sets of 20 to 60 seconds of full speed sprint jumps, resting for one minute in between intervals. Another option is to incorporate circuit training into your jump rope workouts, which can include bouts of other activities like push-ups, and squats.
Each time you land from a hop, your entire body weight drives into your hips, knees and ankle joint structures. Jump rope on a floor surface that provides a bit of shock absorbency, such as a gym floor, a tennis court or a track. You may find that jumping rope everyday causes irritation to your ankles, knees or shins, so make adjustments to your training schedule if necessary.
Ross Jump Rope Training
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