. I recently touted this awesome exercise in my new Change It Up column as a way to boost your fitness levels within your existing workout. The average person can burn up to 100 calories by performing Jumping Jacks for just 10 minutes. But dont expect to be able to work for 10 minutes nonstop. Make no mistake.
Perform Jumping Jacks
. Begin stretching muscles of legs and arms.i.e. hamstrings, quadriceps, glutes, calves, shoulders, back, triceps, biceps. Stretching is very important in this exercise to avoid injury.
. Whether in your house or at work, using the stairs for exercise is great. It doesnt get any easier to exercise people. Simply walk up and down for your stairs for 10 minutes and burn 100 calories. And if you feel especially energetic, run or take them two at a time.
Wash Your Car
. Its no secret that our automated society is a huge contributor to our lack of activity. Well instead of going to the car wash, break out the bucket and sponge and get washing. The personal trainer in me says be sure to switch hands when washing but however you do it car washing is a great functional activity. It uses all the muscles in the body in various planes of motion. Youll see 100 calories gone in about 30 minutes.
. Ok so maybe these shouldnt be listed in the easiest ways to burn 100 calories, but you all know theyre my favorite! Id estimate that if you were able to perform burpees for 5 minutes straight youd certainly hit the big 100. And the reason is simple theyre freakin hard and use every ounce of your body. When it comes to time versus benefit ratio, its hard to top a burpee.
. If youve got an axe or even a sledgehammer youve got a terrific tool to burn 100 calories in 10 minutes. Medicine ball chops are simply gym versions of the real thing, and we all know the real deal is always better. Again, be sure to switch sides and swing with both arms to make sure you stay balanced. Chops are great for overall body and cardiovascular conditioning.
. My second most favorite exercise is the jump squat. I love how my legs get that rubbery feeling and when Im done I have a hard time walking. Plus they also seriously challenge your endurance and tap into the fast twitch muscle fibers. You cant jump squat for 10 minutes straight, but you can shoot for sets of 25 50 with 60 seconds rest between. In 10 minutes you should hit the magic number.
. Yep more housework! Did you know cleaning the carpet with a vacuum could burn 100 calories in about 20 minutes? As with the lawn, I like to speed along with this chore. I know it sounds funny, but I switch the arms I push with and really get a burn in my shoulders! Plus I like making those fancy designs in the carpet.
Get Your Groove On
. It is true, I have taken Zumba and no, theres no video! And let me tell you, dancing is hard and burns a ton of calories. But you dont need to take a full hour long class to reap the benefits. Just 20 minutes of dancing will burn about 100 calories. So grab your iPod or tune in to your favorite music station and move those hips.
. We generally associate burning calories with hard work and high level exercise. But even a leisurely bike ride with family and friends burns calories. During a nice easy ride, in about 30 minutes you can burn 100 calories and enjoy the great outdoors and good company.
Kicking up the Intensity
. If you increase the intensity of your jumping jacks workout, youll burn more calories. For example, a person weighing 150 pounds will burn about 274 calories in a 30 minute bout of jumping jacks when theyre done at a vigorous intensity. This means theyll burn about 9.1 calories per minute. A 200 pound person will burn about 366 calories in 30 minutes when jumping at a vigorous intensity. This equates to 12.2 calories per minute.
Fitting in Jumping Jacks
. You could do a complete cardio workout of jumping jacks. However, performing jumping jacks for long periods can be monotonous and difficult to maintain. In addition, landing from the jumps can place stress on your musculoskeletal system. However, jumping jacks work great when incorporated in a circuit workout that consists of multiple types of exercises. For example, you could do a circuit that features 60 seconds each of jumping jacks, squats, p
Significance of Calories Burned
. The calories that you burn with jumping jacks can help you lower your body fat percentage. Weight loss happens when you consume fewer calories than you burn. Therefore, regular bouts of cardio exercise, such as jumping jacks, are beneficial because they significantly increase the number of calories that you burn during the day. If youre trying to lose fat, the longer and faster you perform jumping jacks, the more effective your workouts will be.
. Jumping rope requires quick reflexes, good timing and coordination. It develops all of these skills, which can help you improve athletically. Jumping rope is also an effective aerobic activity that burns up to 744 calories in a 155 pound person after 60 minutes. The exercise engages your entire body but targets the calves and core muscles especially. Jumping rope also works the forearm and shoulders intensely as well since these are the muscles u
. Jumping jacks and jumping rope are exercises you can incorporate into aerobic or anaerobic workouts. These activities are ideal for warming up your muscles before engaging in more vigorous physical exercise such as sprinting, swimming, weightlifting or sports. They also are good complementary exercises you can integrate into circuit training workouts. Doing jumping jacks or jumping rope between anaerobic exercises helps to keep your heart rate el
Basic 10 Minute Workout
. You can develop a personal workout that consists solely of jumping jacks and jumping rope. The movements are simple and can be performed by nearly anyone, which makes them good if you are a fitness beginner. The key to a basic but effective workout is to do the exercises at an intensity level that challenges you. This means you must perform them at a pace and for a certain amount of time that improves your cardiovascular fitness. If youre a begin
Calories and Weight
. The American Heart Association has a chart showing that jumping rope burns 500 calories per hour for a 100 pound person, while a 200 pound individual would burn 1,000 calories per hour. Every time you jump, you are lifting your body weight off the ground. As such, the 200 pound person is lifting twice as much weight.
Calories and Intensity
. The American Heart Association chart shows how intensity varies the number of calories burned. A 100 pound individual running at 5 mph burns 440 calories in an hour. Upping the pace to 10 mph increases the calories used in an hour to 850. Twirling the rope faster helps you burn more calories during a workout. However, your ability to keep up the pace depends on your fitness level. A 100 pound person may not be as fit as a 200 pound athlete.
Easy Calorie Burning Variations
. Fitness magazine recommends starting by jumping with both feet 2 to 6 inches off the ground as the rope turns. A rhythm will develop. Once you are comfortable doing single jumps, do double jumps. Increase the height of your jump and the speed of the rope so it passes under your feet twice with each jump. Try alternating your feet by picking up the pace until youre essentially running in place in rhythm with the jump rope.
Burn More Calories
. More calories are burned when the speed or height of jumping rope is increased. Raising the knees higher while running in place requires more effort than minimally raising the feet to skip. Jumping on one foot improves balance and requires more abdominal muscle effort than jumping on two feet. Fitness magazine suggests incorporating figure of eight arm cross movements to use more arm muscles to jump rope.
. Jumping rope is a traditional exercise that provides a total body strength and conditioning workout. With the ability to burn up to 1,000 calories per hour, you can use the jump rope to improve strength, agility, coordination or endurance. A common question about the effectiveness of jumping rope, however, is the selection of the jump rope and choosing between a weighted jump rope or a speed rope.
. A weighted jump rope and speed rope both provide the same basic benefits, which include improved coordination, agility, footwork, quickness and endurance. Using a speed rope, however, focuses on speed and quickness and is better for developing coordination and conditioning by increasing the speed of the rope. Weighted jump ropes, on the other hand, burn a significant amount of calories and can be effective for increasing strength and promoting we
. Beginners should start with a basic lightweight speed rope before progressing to a weighted jump rope, according to Ross Enamait, professional fitness trainer. The durable plastic jump rope allows you to perform basic jump rope exercises and workouts to develop speed, agility and endurance. Also, the speed ropes are better at developing overall fitness and conditioning to complement a wide range of workout and training programs.
. A speed rope is ideal for beginners but can be used by elite athletes to develop footwork, coordination and conditioning. For example, boxers use a speed rope during their general strength and conditioning workouts. After learning the basic techniques for using the speed rope, you can progress to advanced exercises such as double unders. Double unders are a jump rope pattern that includes making two revolutions with the rope for every one jump an
. Use a weighted jump rope if your fitness goals revolve around strength or weight loss. The heavy ropes require upper body strength to continue spinning the rope for repeated jumps. You can choose from 1, 2, 4, 5 and 6 lb. weights to match your individual fitness and strength levels. Adjust the length of the rope to match your height and use the weighted jump rope to complement your normal strength training workouts.
Less Dangerous Than Jogging
. According to the U.S. Olympic Committee jumping rope causes fewer muscle or bone injuries than jogging and provides a fast track to fitness. The American College of Sports Medicine also recommends it for aerobic conditioning. To improve your heart and lung health, ACSM recommends jumping rope for three to five times weekly for sessions lasting from 20 to 60 minutes, depending on your level of fitness. These sessions can be continuous exercise, or
Take Your Pulse
. Check your pulse rate at the beginning and after sessions to see how this exercise strengthens your heart. To find the pulse rate you should be aiming for, subtract your age from 220 and multiply by 0.9 and 0.6. This gives you a high and low range. For example, a 25 year old needs to raise the pulse rate to the range 117 to 176 during exercise to improve their aerobic conditioning.
Your Own Jump Rope
. Jumping rope is a vigorous and effective cardiovascular exercise. Many athletes jump rope as a warm up or as part of their workout routine. Jumping rope can be done just about anywhere. Plus, it can burn over 600 calories an hour. You can make your own jump rope so you can customize the length, weight and materials. A homemade jump rope will also save you money over a store bought one.
. Choose from ropes made out of plastic, leather or nylon. You can buy most of these at a hardware store. Leather ropes tend to swing faster, but they can also sting if you accidentally hit yourself. Choose a material that is comfortable for you.
. Decide if you want beads covering your rope. Adding plastic, rectangular beads adds weight to your rope, making it easier to swing. It also makes a noise each time it hits the ground, which can make it easier to count. You can buy beads at a craft store.
. Measure the length of the rope. A good rule of thumb is for a jump rope to be twice as long as the distance from your feet to your armpits. Stand on the center of the rope with both feet and pull each side up to your armpits. Cut the rope on each side.
. String the beads on the rope, if you decided to use them.
. Add a plastic handle to each end of the jump rope. You can buy handles at craft stores, or you can cut a 4 to 5 inch piece of 1/2 inch PVC pipe. You can also buy weighted handles from a sporting goods store, which will make turning the rope feel heavier, so you get a more challenging workout for your upper body. Secure each end with a strong knot.
. Test the jump rope. It should feel comfortable and easy to move. If you keep tripping over it, it may be too long. You can easily adjust the length by untying the knot and shortening the rope.
Adjust a Jump Rope
. Jumping rope develops coordination, agility and, when done properly, can provide an intense cardiovascular workout. According to the Harvard Heart Letter, jumping rope can burn 300 to 444 calories every half hour, depending on your body weight. Proper jump rope technique depends on having a rope of the appropriate length; if the rope is too short, youll have a difficult time clearing it safely, and if its too long you wont be able to get up to sp
Jumping Jacks and Calories
. From afar, jumping jacks look easy; but once youre in the fray, performing them, you realize how they might help you lose fat overall. The simple movement of jumping your feet apart and clapping your hands overhead and then jumping your feet back and lowering your arms can burn about 585 calories an hour for a 160 pound person, reports Health Status. If you weigh 200 pounds, calorie burning increases to 732 calories an hour. A person who weighs 2
. Increase calorie burning even further with a circuit training approach. Circuit training burns about 30 percent more calories, reports Fitness magazine. Start out with a tummy toning exercise, like abdominal crunches. After completing this exercise, alternate to jumping jacks for a few minutes. Rotate between a new core toning exercise and jumping jacks for at least 30 minutes.
. Tone your lower abdominal muscles with the abdominal hold. Start out sitting on the edge of a firm chair. Slowly lift your feet about 2 to 4 inches off the floor and hold for a few seconds. Release and continue to repeat this exercise for a minute.Another exercise to alternate with jumping jacks is the squat with twist. This will tone the sides of your abdominal muscles. Start in a standing position, feet about shoulder width apart. Lower into a
Back to Basics
. Dont overlook the benefits of a basic pushup. Pushups tone the triceps, shoulders and biceps while building core strength. Kneel on all fours, aligning your hips with your knees and your shoulders with your wrists. Widen your hands 2 inches, extend your legs behind you and lift onto your toes. Tighten your stomach muscles and lift your hips into alignment with your shoulders, back and knees. Dont let your hips drop during the exercise. Lower your
Lift Em Up
. Bicep curls tone and develop muscle on the front of the arms. To do standard curls, hold a dumbbell in each hand and rest your arms by your sides. Turn your palms forward and tighten your stomach muscles. Press your upper arms against your sides, then lift the weights slowly toward your shoulders. Stop before your hands touch your shoulders, then lower the weights. Complete 12 to 15 reps, stopping when your biceps fatigue. To do hammer curls, tur
. Fat on the back of the arms can make some girls self conscious about their appearance. To work your triceps, try dips. Sit on the edge of a chair and place your hands on the chair, directly next to your hips. Wrap your fingers around the edge of the chair, straighten your back and tighten your abdominal muscles. Tuck your elbows by your sides and walk your feet forward 24 inches. Lift your hips off the chair. Lower your hips toward the floor, ben
Toss the Ball
. Exercise provides an opportunity to get in shape with friends or family. Grab a weighted ball and a friend. Face one another and stand about 10 feet apart. Lift the ball in front of your chest and your elbows to your sides, parallel to the floor. Throw the ball to your friend without dropping your elbows. Pass the ball back and forth 12 to 15 times, stopping when your shoulders, arms and chest muscles fatigue. Stagger your stance, lift the ball o
. The jump and reach tones your calves, hips and butt. Stand up straight, bend your knees and position them above your ankles. Stick your hips out behind you and shift your weight onto your heels. Lower your hips toward the floor, stopping when your heels are about to lift off the floor. Straighten your arms and reach them behind you. Push through your heels and jump up while simultaneously swinging your arms overhead. Your body forms a straight li
One at a Time
. Single legged calf raises tone the calves. Isolating each leg prevents you from using the other calf during the lifts. Stand up straight, lift your right foot off the floor and shift your weight onto your left foot. Bend your left knee slightly, tighten your abdominal muscles and gaze forward. Push through your left heel and lift onto the ball of your left foot. Lift as high as possible, then lower your left heel to the floor. Shift your weight o
Add Some Weight
. Holding dumbbells during calf raises increases external resistance, placing more demands on your lower legs. Hold a moderately heavy dumbbell in each hand and stand up straight. Hang your arms by your sides, relax your shoulders and position your feet shoulder distance apart. Shift your weight onto your heels, then push through your heels and lift onto the balls of your feet. Pause in the elevated position, lower your feet to the floor and shift
. Jumping jacks might not be your go to aerobic workout, but the benefits of performing them are huge. This high impact movement can burn major calories, but when done improperly can cause injuries to the lower body, particularly the ankles and knees. Its essential to perform jumping jacks correctly and focus on the quality rather than the quantity of the exercise to reduce risk to your joints.
Jumping for Your Heart
. Jumping jacks are a form of aerobic exercise. Your heart is challenged to pump harder to meet the increased oxygen demands of your muscles, according to a May 2011 article published online by Scientific American. As you do jumping jacks, your pulse increases and breathing is labored. These are signs that you are working your cardiovascular system. Incorporating jumping jacks into an exercise routine contributes to a stronger heart and more effici
Jumpstart Your Muscles
. While the cardio benefits of performing jumping jacks are readily observed through changes in pulse and respiration, muscular benefits are not so obvious. They are felt, however, in the glutes, calves, abs and deltoids. The size of your muscles is not likely to increase from jumping jacks, but there will be a detectable increase in muscle strength, said certified exercise trainer Katie Brown, in an online article for Real Beauty. She cites jumpin
Jack Up Weight Loss
. Another fitness expert, registered dietitian Joy Bauer of TODAY, recommends jumping jacks to boost calorie burning. As part of her Weight Loss Challenge program, she prescribes 100 jumping jacks done three times daily as an effective method for burning an additional 60 calories. If you are trying to lose a pound a week, that 60 calories can go toward the 500 calories you need to cut daily to meet your goal.
Jumping Jacks in a Flash
. The real beauty of jumping jacks is that, for all the health benefits, you dont need to invest money in equipment or devote a great deal of time to reap the rewards. You know the drill: Spread the arms and legs as you jump, then jump again, bringing the arms to the sides and the legs together. Brown recommends 60 seconds of jumping jacks to begin, gradually increasing by 10 second increments as your endurance improves.
Jump It Up a Notch
. For a greater challenge and quicker benefits, increase resistance by adding ankle or wrist weights to your jumping jack routine. Adopt a pyramid style execution, a method Julia Valentour, ACE Fitness program coordinator, uses to add variety and intensity to her own cardio routine. To do this, increase the number of jumping jacks with each set in your routine, resting in between. For example, perform as many jumping jacks as possible in 15 seconds
Check for Space
. Before you get started, you need to be sure that you have enough space to actually do the jumping jacks. Stand with your arms and legs spread out wide to see if you will strike walls, doors, or pieces of furniture.
Wear Running Shoes
. You probably want to wear running shoes when you do this since you will be pushing off with the sides of your feet and you need to have traction. This can also help to soften the blow each time that you land.
. Do not try to take long, deep breaths. This will only throw off the rhythm that you need. Instead, take short little breaths as you bring your arms upward. These will give you enough oxygen to keep your body from getting tired, but they will not break your stride.
Plant Your Feet
. It is important that you choose a spot to plant your feet when you come down from each jump. Aim for this place every time. This will make it so that you are not jumping too high or too low. It will also keep you from overextending your reach, something that could lead to knee or ankle injuries.
Watch for Movement
. Many people accidently move when they are doing jumping jacks because it is hard to jump up and down in a perfectly straight fashion. You need to keep your eyes on your surroundings so that you do not slowly move into something. If you run into a table or a chair, you could be hurt.
. Jumping jacks are primarily an aerobic workout that helps to tone the cardiovascular system and promote stronger heart health. One minute of jumping jacks elevates your heart rate and forces you to breathe deeper, which delivers a heaping helping of oxygen to the bloodstream and muscles. This oxygen influx triggers the body to burn more calories and fat.
Full Body Function
. Rather than isolated machine workouts that target specific muscles, jumping jacks are an all over, full body workout that promotes functional movements to keep you strong, healthy, and able bodied throughout your entire life. All of your muscle groups are engaged at once?even your abdominal muscles get a workout.
Flexibility and Tone
. While jumping jacks may not result in body builder legs, they do enhance both flexibility and tone. Jumping jacks work the calves, glutes, deltoids, lats, and gracilis muscles. Muscle fibers are strengthened and fat deposits decreased for more visibly toned muscles.
. Our genes crave brief, high intensity, full body movements like jumping jacks. Jumping jacks release feel good endorphins and cortisol into the bloodstream. A single jumping jack session could just have you jumping for joy.
. Jumping jacks are a high impact aerobic activity. As with any new physical fitness program, consult your physician before starting a new exercise regimen. If you experience pain at any point while doing jumping jacks, stop the exercise immediately.
. It is important that you follow proper technique when performing jumping jacks. Be sure your feet and hands are straight, but dont over extend your legs or arms. If you have trouble clapping your hands above your head, only go as high as you feel comfortable. For an extra challenge, add ankle or wrist weights while performing jumping jacks. Always remember to do your jumping jacks on a flat surface.
Start doing bodyweight
. Getting a good workout in doesnt require anything but good will and 20 30 minutes of free time. You can do this type of bodyweight workout 2 3 times a week to reap some great health benefits, get a sexier body and boost your confidence.
. In a perfect world we would have access to all that the body needs, but this is not the case. Most people lack omega 3 fatty acids in their diet these keep the heart healthy, the skin looking young and your mind sharp and hardly get enough sun exposure, which limits vitamin D production which is responsible for bone density and keeping normal testosterone levels. These supplements are relatively cheap and will ensure that you stay healthy despi
jump rope training
. If youve stuck to the changes youve made, you will already be walking a bit more, warming up and stretching and doing a couple of short workouts a week. However, in order to ensure good cardiovascular health you will need to elevate your heart rate and keep it in an elevated state for a certain amount of time. You dont have to be exact about it as long as you do some running, cycling or jump rope training for about 10 minutes 2 3 days a week you
. At any point during a jump, the player may crouch by pressing the pre assigned button. This will cause the classes to bring their legs up in world view and move an additional Hammer unit up, as well as reduce their height by 27 Hammer units from the bottom of their hitbox. This allows them to reach higher surfaces or shrink their hitboxes to dodge enemy fire. By default, a player may only crouch and uncrouch twice while in the air to prevent seve
. Air strafing allows players to curve in mid air to change their trajectory. While airborne, it can be performed by simultaneously strafing and turning smoothly in the same direction. Attempting to move forward with the movement keys such as holding W during the maneuver will prevent the player from strafing, while attempting to move backward will also result in a decrease of speed.
. By pressing the jump key a second time while in midair, the Scout can perform a second jump in any direction. The extra height and distance this ability grants can be used to access areas which other classes cannot. This can be useful for avoiding enemy fire and ambushing incoming enemies. A careless double jump, however, has an easily predictable trajectory, allowing competent players to make a kill.
. Equipping the Atomizer allows the Scout to perform a triple jump, which deals 10 damage to the Scout when executed. With this ability, the Scout can jump across larger gaps that would otherwise be inaccessible through double jumping. Scouts with this ability are distinct from other Scouts, as a second or third jump will emit a purple cloud beneath their feet.
. With the Force A Nature equipped, the Scout can use the recoil from a shot while mid air to propel himself even higher for an effective triple jump. The third jump produced by the Force A Nature shot has more horizontal force and is slightly more difficult to aim and predict than a double jump. By jumping forwards and firing the Force A Nature downwards, the player will propel himself higher than a double jump, but will still have the second jump
. With the Bonk! Atomic Punch equipped, the Scout can use the recoil from an opposing Sentry Gun shooting at him while he is invulnerable to propel himself up in the air. The higher the sentry level is, the longer the jump will be.
. By hurting himself with the Boston Basher or Three Rune Blade while in midair, the Scout can use the Bashers self damaging properties to get to places otherwise inaccessible. Such a maneuver is risky, however, as it only takes four missed swings to bring a non overhealed Scout with full health to exactly one hitpoint. Extensive use of medkits is therefore required. Much like rocket jumping, crouching while in midair will greatly increase the dist
. By combining the Atomizers triple jump with the Force A Natures knock back, a Scout can perform four jumps in quick succession. This is for Scouts that are skilled with force jumps, and focus mainly on offense. This can be good for getting to an objective quickly while maintaining a height advantage. While this is a good offensive tactic, this can also help get into a hard to reach spot while defending.
. While having the Winger as the active weapon, the player gains 25% additional height in their jumps. This is useful for jumping onto or over things that Scouts normally cant. This also pairs well with the Atomizer & Force A Nature, increasing jumping distance even further.
Building Step jump
. The Building Step jump utilizes the Engineers ability to stand on his own buildings in order to reach ledges that are at a medium height. It is executed by simply crouch jumping on top of a building and using the height gained to crouch jump up to the target ledge. While Sentry Guns are slightly taller than Dispensers, for this purpose, Dispensers are often more convenient to use due to a lower metal cost; there is almost no practical advantage t
Pyro rocket jump
. The Pyro can take advantage of the knockback effect of reflected projectiles. By aiming the compression blast at his feet, the Pyro can redirect the Soldiers or Sentry Guns rocket into a powerful rocket jump. Because the Pyro has no self damage resistance, this jump generally sends the Pyro farther and higher than a Soldier could manage, however this also means that the Pyro will take considerably more damage than a Soldier would in the same situ
Quick Fix jump
. As a Medic using the Quick Fix, when the player you are healing does an explosive jump, the Medic is blasted with similar force in the same direction, but takes no damage although fall damage is still incurred . This only works with Soldiers, Demomen, and Pyros. It does not work with sentry jumps. This is useful to get Medics to the front lines faster, to allow them to reach otherwise inaccessible locations, and to make up for the health loss of
Enemy assisted jump
. While unlikely, it is possible to use opponents attacks to make jumps. For example, Bonk! Atomic Punch Scouts or Dead Ringer Spies can use the knockback of a high leveled Sentry Gun or a cluster of stickies to fly across a map, while any class could feasibly jump a fair distance using an incoming enemy rocket or grenade. Attempting to make enemy assisted jumps will often deal high damage and may result in being juggled.
. Much like rockets, stickies, and other explosives, a Demomans Grenade Launcher can be used to jump. The explosion has power and damage comparable to a rocket jump, but is far more difficult to time and execute. They are rarely used in actual play, but are a niche for Demomen wielding the Chargin Targe, Splendid Screen or Tide Turner, which can also give a boost while jumping and is similar to rampsliding. This form of jumping may also be preferab
. Similar to the Grenade Launcher, the Loose Cannon can be used to perform explosive jumps without the detonation of sticky bombs, or to retain the use of a charge shield.