Summer is the best time for weight loss; have you fully utilized it? If not, don’t worry, today I’ll teach you a super fat-burning exercise that helped someone lose 60 pounds in six months.
This amazing exercise is Jumping Jacks, globally recognized as the top fat-burning workout. Doing it for 30 minutes can burn 250 calories, which is equivalent to a bowl of rice (100 grams of rice has 115 calories; a bowl of rice is about 200 grams).
Jumping Jacks are simple to learn and suitable for all fitness levels. They primarily work on improving cardiovascular function and strengthen the muscles in the legs, core, and shoulders, thus achieving overall fat-burning effect.
1. Standard Move
Although Jumping Jacks are simple, they must be performed correctly; otherwise, the weight loss effect will be significantly reduced.
Starting Position: Stand upright, feet together, and let your arms hang naturally at your sides.
Jumping Legs Apart: Jump up while simultaneously opening your legs to the sides until they are slightly wider than shoulder-width apart. At the same time, swing your arms from your sides upward until your hands gently touch above your head.
Jumping Legs Together: Jump again while bringing your legs back together to the original position. At the same time, lower your arms from above your head back to your sides.
Repeat Movement: Continue to repeat the above movements at a steady rhythm while maintaining smooth breathing.
2. Precautions
When performing Jumping Jacks, ensure that your knees and toes point in the same direction. When spreading your legs, your knees and toes should face forward to prevent knee injuries.
Additionally, while doing this exercise, keep your core muscles tightened to protect your lumbar spine from injury.
3. 30-Day Training Plan
Although Jumping Jacks are simple, jumping continuously for 30 minutes can still be too challenging for beginners. If you don’t believe it, try jumping for a minute; you will definitely be out of breath.
In the first week, you can perform 5 sets daily, with 50 repetitions per set, resting 30 seconds between sets.
On the second day after your first workout, you will feel soreness in your legs, shoulders, and arms.
