Nor run to run or hours in the elliptical, the childhood cardio exercise that burns more fat and engages like no other

Do exercise It is not always synonymous with motivation. Despite the enormous offer of current training, from high intensity routines to therapeutic yoga sessions, not everyone manages to hook or offer visible results in a short time.

In the midst of this saturation of fitness methods, a simple and forgotten tool returns strongly: The rope to jump. This childhood classic has evolved in one of the most effective training to burn fat, tone muscles and improve the general physical condition, all without the need for a gym or expensive equipment.

A rope, a free space and great results

Jumping to the Comba is accessible, portable y efficient. It only requires a light rope and a space to move freely. It is ideal for those who have little timeThey do not have access to a gym or look for a practical routine that can be done at home, outdoors or even during a trip.

In addition, when combining cardiovascular workr con toning muscularthe jump to the rope has earned a privileged place among functional training. The coordinationhe balancethe force and the endurance They visibly improve in a few weeks of constant practice.

More effective than running

One of the most surprising data about this exercise is its ability to burn calories. A person burns between 12 and 15 calories per minute With a jumped to the commission to moderate intensity. In just 15 minutes, that represents near 200 caloriesa figure higher than the one that is achieved at the same level of effort.

If intensity is increased, an expense of up to 20 calories per minute. This data places the Comba above many traditional cardio routines in terms of energy efficiency.

A study published in Research Quarterly for Exercise and Sport He concluded that 10 minutes of jump to the rope are as effective for cardiovascular Health as 30 minutes of running. Less duration, equal or greater benefit.

Scientific support: Beyond caloric burning

The benefits of the jump to the rope go far beyond the loss of fat. Various research supports its effectiveness to improve comprehensive health:

• Increase in bone density: The rhythmic impact strengthens bones and joints, something especially relevant from the age of 30, a stage in which bone mass begins to decrease. A 2015 essay published in the American Journal of Health Promotion revealed that women between 25 and 50 years old jumped at 10 to 20 times twice a day observed significant increases in the bone mineral density of the hip after eight weeks.
• Global toning: The jump to the Comba is one of the most complete training that is, since it involves many muscles of your body. You work legs, buttocks, abdomen, arms and shoulders, all this with a single exercise, allowing you to perform a global toning with a simple exercise very easy to include in your day to day.
• Improvement of coordination and agility: By demanding rhythm and body control, CEBA enhances key motor skills, in addition to improving concentration and balance. According to the conclusions published in 2015 in the Journal of Sports Science & Medicine of experts, people who regularly jump to the CAME show better motor coordination and balance.

An effective routine in just 15 minutes

This training can be adapted to any level. For those who start, a basic routine of 15 minutes It can offer great results. The coach Gerard Rodríguez recommends this routine 3 times a week to get the best results.

• 30 seconds of basic jump (feet together)
• 20 seconds of rest.
• 30 seconds of jump alternating feet with greater intensity.
• 20 second rest
• 30 seconds with high intensity with skipping jump (jump with knees to the chest)
• 20 seconds of rest.
• 30 seconds of jump with strides, also at maximum intensity.
• Repeat the 4 exercises for 15 minutes to complete the routine