Has it ever come to your thoughts why boxers, who are arguably some of the fittest athletes around, regularly perform skipping drills to help with their hand-to-eye coordination and cardiovascular fitness? So why not introduce some jump rope into your workouts and.
Skipping is great for your overall fitness, whether it’s part of a warm-up or included in your main exercise session, you could reap some of the fitness benefits

• Leg strength
• Cardiovascular Strength
• Stamina and Endurance
• Coordination and balance
• Bone strength
• Agility and Flexibility
• Full body workout

Skipping Requires Some Skills  
If you pay close attention to most boxers especially light weights, they look like they’re dancing on air as they skip in the gym - they have honed their skipping skills and technique through many hours of practice. Skipping is a straightforward exercise, but to get the most from your routine you should make sure that you adopt the following correct technique:

1. Jump off and land on the balls of your feet.
2. Avoid looking down at your feet, keep your head up and look straight ahead.
3. Avoid hunching over; always skip with a straight back.
4. Jump only a few centimetres into the air each time that the rope passes.

 
 
Programming your Skipping  

• Warm-up. As with any form of exercise, always make sure that you warm up thoroughly before you start. For skipping, this could be a few minutes of walking, marching on the spot, jogging or light skipping. Once you’re warmed up, you can start your main skipping session.
• Technique practice. If you’re unused to regular skipping, focus initially on your technique so that you can skip continuously rather than in a stop-start fashion. New skippers frequently jump too high, resulting in them tiring very quickly, whereas you only need to lift your feet a few centimetres off the ground each time the rope passes. Focus on a ‘twirling’ action from the wrists rather than from the shoulder, keeping all your movements light and quick. Although at first your action may not seem very smooth, your coordination will improve rapidly, and you will be able to skip continuously.  
• Main skipping session. In the beginning a few minutes can feel quite challenging, but once your coordination and fitness improves, you will find that you can skip for much longer periods without tiring. As skipping is a repetitive activity, it is best to integrate it with your other cardiovascular (CV) exercise so that you get a variety of training stimuli for maximum all-round fitness gains. Look to build up until you can integrate a couple of 10 to 15-minute skipping sessions into your CV programme — which will significantly enhance your fitness.  
• Cool-down. As with any form of exercise, always remember to include a light cool-down at the end of your session to bring the body gradually back to its resting state. Finish with a few stretches and focus on the legs, particularly the calves, to maintain good leg flexibility.

 
 Footnote
By adding skipping to your exercise programme, it brings a wide range of fitness benefits. Additionally, studies have shown that skipping is a great for burning calories and depending upon your speed and intensity, 10 minutes of skipping can burn off as many calories as a 30-minute run!

If you're looking to shed some unwanted pounds while you're at home, because you can’t get to gym, or even currently going to the gym but stuck for routine for space. These are the massive exercise that can help you burn away unwanted fat, which (when combined with a healthy diet) will help you to achieve the body of your goals.

​Metabolic Resistance Training
This training method works on the concept that if a person performs exercises that engage their entire body (or as many muscles as possible), then this will boost their metabolic rate and increase the number of calories they burn. The exercises should be completed at a high intensity and one after the other for the best fat burning gains
For example:

• 10 kettle-bell swings - Stand tall, still gripping the bell, use the power in your legs to swing the weight upward from your quads, aim for chest height with arms extended, let the weight descend and repeat.
• 10 V sits - Begin in a seated position, lift your legs up to a 45-degree angle, reach your arms straight forward or reach up toward your shins as you are able. Return to your starting position slowly and repeat.
• 10 mountain climbers - Adopt a press-up position, then bring the left knee into the chest before returning to the floor, swap and bring the right knee up to the chest, repeat.

 
High Knees
A simple but effective fat burning exercise is high knees. Remember when carrying out the exercise to bring your knees up as high as you can towards your chest and keep your back straight, swinging your arms to stay balanced. This exercise will soon get your heart racing which is essential for burning fat.
 
Interval Training
One of the best ways to burn fat is through interval training. It doesn’t matter whether you complete your interval training through running, on a rowing machine or a bike, the exercise will help you lose weight. This is because interval training increases your growth hormone and adrenaline levels - both of which suppress your appetite and help your body to burn fat.