Torch fat and bulk up with a boxers favorite workout - skipping .

1.The bounce step.

    For: fat burn

    While doing it keep your hands slightly further away from your waist. Jump as the rope passes the your eyes, knees bend and land on the balls of your feet.

2.The skier.

    For: Obliques, inner thighs and glutes. Also good for explosive side-step in various sports.

    Try to cross a line below your feet by jumping horizontally. Keep your upper body straight and feet together and as you jump.

3.Knees up.

   For: Balance and explosive power. Also for a 6-pack abs and is perfect for acceleration sports like football.

   Start with the bounce, then as the rope comes down, lift one knee bounce and repeat with the other. Keep your knees close to hit your abs.

4.The cross.

    For: shoulder and biceps. Great for upper body and lower body.

    As you jump cross your arms. Make sure the elbow touches as it will make a wide loop for you to jump over.

5.Power jump.

   For: hamstring and abs. This will also increase your jump and speed for sports like basketball and volleyball.

   Do two bounce jump and on the third, bend both knees forward and jump as far as you can then again two more bounce jump. After you perfected this move for a double under-"the rope swings under you twice".