The exercise you should include in your workout to slim your waist –

A guaranteed presence in functional training, the rope is the go-to accessory for those looking for practicality and efficiency. Just roll it up, put it in your backpack and take it to parks, gyms and even travel. “She is a great aerobic workout. Just ten minutes jumping uses around 120 calories”, says Rodrigo Cenzi, technical director of Academia Leven, in São Paulo. And the best: you can introduce it to bodybuilding training.

Even if you prefer running, swimming or cycling, the rope can still be your best friend, even when used for a short time. It helps improve your conditioning so you can rock other modalities. “The cardiorespiratory system undergoes adaptations and becomes more efficient. This occurs in two ways: by hypertrophy of the cardiac muscle or by an increase in the size of the left ventricle. Result: the heart manages to send a greater volume of blood to the body”, explains Rodrigo. Up already!

interval training

Every three exercises, jump from 30 seconds to two minutes, according to your breath. “That makes your heart rate go up there,” says Rodrigo. As a result, his metabolism is accelerated for longer throughout the day – and his waist is thinner.

end of training

If your goal is to lose weight, put the rope in sequence with weight training. “Just five minutes jumping is equivalent to almost ten minutes on the treadmill, since the axis of movement is upwards, which demands more energy”, compares César Ribeiro, test trainer for the sports accessories brand ProAction Sports.

warm-up (bonus)

Jump rope for two minutes to get blood (read: oxygen and nutrients) to all your limbs. Because the movement involves your legs, core, and arms, most joints are lubricated before you carry weight, which helps reduce the impact on them.

Here’s the tip: it’s easier to jump with both feet parallel (do jumps in a row, instead of the short jumps you used in childhood to catch the rhythm of the rope). “When you gain confidence, vary the movement, using only one leg five times and then switching to the other”, says physical educator Rodrigo Cenzi. And don’t despair if you look a little clumsy next to people who jump like a boxer: crossing your arms with the rope uses the same number of calories. Slowly perfect the technique and then reach the advanced level.