Evolution Fitness
Boost Fat Loss With These 3 Techniques

There is no quick scheme to losing weight. It takes a lot of commitment, consistency, and hard work to achieve your weight loss goals. Everyone’s weight loss journey is different. If you want to burn fat, the best workouts involve cardio and strength training. But there is no one-size-fits-all formula for burning body fat, however, there are exercise techniques that can give you the boost you need to get over your plateau. Consider incorporating some of these exercise techniques into your existing routine to speed up fat burning.

Jump Rope

Jump rope is one of the simplest tools you can incorporate into your fitness routine.  A 10-minute session can burn approximately 125 calories and may be just the boost your workout needs. Jump rope engages almost all of the body’s muscles, including the glutes, quads, triceps, biceps, lower back, abs, deltoids and oblique’s. The exact muscle groups that you target will depend on what kind of styles of jumping rope you utilize. If you’re a beginner keep it simple.   Check out these beginner tips from jump rope aficionado Buddy Lee.

 Buddy Lee’s Checklist:
  • Maintain your balance by looking straight ahead.
  • Keep an upright posture.
  • Maintain your weight on the balls of your feet.
  • Jump only high enough to clear the rope (approx. 1 inch off the ground).
  • Land lightly on the balls of your feet.
  • Keep your elbows near your sides.
  • Maintain your elbow joints at a 45-degree angle.
  • When turning the rope, make 2-inch circles with your wrists.
  • Do not sacrifice good form for speed.
High intensity Interval Training (HIIT)

HIIT is one of the best time efficient workouts you can do. It’s not only super time-efficient, but it also burns a lot of calories since it gets your heart rate up instantaneously. A HIIT session can be completed in 10-20 minutes and can be done as a solo workout or added as a finisher to your strength training routine. Your cardio doesn’t have to be just the elliptical, treadmill or Stairmaster. HIIT allows you to be creative and flexible with your exercises. For example, you can perform a circuit of 4 exercises for 30 seconds on and 30 seconds rest or 1 minute on and 1-minute rest. Additionally, you can incorporate a series of exercises. You can even include jump rope into your routine. Here are two routines you can try.

Workout 1

HIIT with Jump Rope

Workout 2

Perform 30 seconds of all-out effort and 30 seconds rest for 5 rounds

Mountain climbers

Jump squats

Box jumps



Tabata is a more intense form of HIIT workout and usually only lasts for 4 to 10 minutes. It’s a quick, effective, and highly structured form of interval training. Tabatha interval consists of 8 rounds of high intensity exercise(s) performed for 20 seconds, followed by 10 seconds of rest in four-minute rounds. You can do one exercise or you can do a series of exercises. Those 4 minutes will push your body to its absolute limit. So if you are short on time or a newbie to working out then this is for you. It’s a great introduction to interval training.

Perform each move for 20 seconds and 10 seconds rest for 8 rounds within 4 minutes.

  1. Burpee
  2. Plank to Push-up
  3. Squat thrusts
  4. Mountain climber
  5. Skater jumps
  6. Lunges
  7. High knees
  8. Russian Twist

Overall, it comes down to a matter of preference and what you have time for. If you like higher intensity exercise or are short on time, consider trying Tabata. If you want to take it a bit easier or have more time, give HIIT a try. Whichever technique you choose, be sure to perform it consistently 2-4 times per week. Have fun and get creative!

Team Evolution – Rixie Simmonds, NASM CPT

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