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If you haven't jumped rope since you were in pigtails, consider hopping back to it. In a study at Waseda University in Japan, folks who performed three 10-minute jump-rope intervals, with five minutes of rest in between, experienced a greater drop in appetite than those who did a similarly structured cycling routine.

December 26, 2013

If you haven't jumped rope since you were in pigtails, consider hopping back to it. In a study at Waseda University in Japan, folks who performed three 10-minute jump-rope intervals, with five minutes of rest in between, experienced a greater drop in appetite than those who did a similarly structured cycling routine. The "who knew?" explanation: "Exercise with up-and-down motions disturbs your gut," says lead study author Hiroshi Kawano, PhD, "which potentially reduces the amount of the hunger-stimulating hormone ghrelin that the gut releases."
Try this 20-minute circuit from Nike Elite Fitness trainer Patrick Goudeau:

1. Warm up by jogging in place for 30 seconds. Do 20 jumping jacks, then 10 body squats. Repeat sequence for 4 minutes.

2. Jump rope for 1 minute, then rest for 20 seconds.

3. Jump rope for 2 minutes, then rest for 40 seconds.

4. Jump rope for 3 minutes, then rest for 1 minute.

5. Repeat jump-rope sequence in reverse order.

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