The fat burning cardio workout burns 400-600 calories fast.

Finish up with 8 minutes of yoga style stretches to prevent injuries and lengthen muscles.

If you are not very coordinated with a jump rope you can still jump without the rope.

Try jumping jacks, step ups, star jumps, or any other type of exercise that really revs up your heart rate instead.

If you prefer you can also use any cardio machine and alternate between slow and fast speeds or easy and hard resistance.

Exercise
Walking fat burning cardio tip: 4 min. warm-up at moderate to fast pace	Sets Reps Weight/ Resistance
Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. fat burning cardio tip: 4 minutes of tabata protocol fat burning intervals - 8 rounds of 20 seconds jumping and 10 seconds recovery	Sets Reps Weight/ Resistance
Running fat burning cardio tip: 3 minutes moderte paced running	Sets Reps Weight/ Resistance
Jump Rope (forward straddle) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. While you are jumping split the feet so that one foot goes forward and the other foot goes backwards. Keep switching the feet back and forth. Continue for the prescribed number of jumps or time. fat burning cardio tip: 4 minutes of tabata protocol fat burning intervals - 8 rounds of 20 seconds jumping and 10 seconds recovery	Sets Reps Weight/ Resistance
Walking fat burning cardio tip: 3 minutes fast paced walking	Sets Reps Weight/ Resistance
Jump Rope (half twister) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. When you are jumping shift your feet to the left side land and then shift over to the right side. Continue for the prescribed number of jumps or time. fat burn cardio tip: 4 minutes of tabata protocol fat burning intervals - 8 rounds of 20 seconds jumping and 10 seconds recovery	Sets Reps Weight/ Resistance
Wall Calf Stretch 1. Place the toes of one foot up onto the wall so that your heel is still on the ground. 2. Lean forward until a stretch is felt in your calf keeping your knee straight. 3. Hold for the suggested number of seconds and then repeat with the other foot. fat burning cardio tip:	Sets Reps Weight/ Resistance
Windmill 1. Place the feet wide apart, big toes facing in, toes facing out. Press down through the right hand and lift the left arm towards the sky, look straight ahead or look up. 2. Lift the tailbone towards the sky and push down through all four corners of the feet. Lift the kneecaps up by contracting the quadricep muscles. Maintain a straight spine and keep the legs straight but not locked. 3. Maintain this pose for 5 to 10 deep breaths. fat burning cardio tip:	Sets Reps Weight/ Resistance
Hip Flexor Quad Stretch 1. Step out 1-2 feet with one foot. 2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight. fat burning cardio tip:	Sets Reps Weight/ Resistance
Pigeon 1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. 2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf and replace this posture with the modified pigeon. Inhale and lengthen the spine, exhale and lower down onto the elbows maintaining the weight shift over to the left hip. Rock from side to side to help to increase the circulation in the hip joint. 3. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. fat burning cardio tip:	Sets Reps Weight/ Resistance