Want to reduce belly fat in minutes? Want that six-pack you've been dreaming of? Here's how to achieve this by incorporating a skipping routine into your weekly workout programme.

Skipping is a great form of exercise to speed up your metabolism, torching hundreds of calories in a short amount of time. A skipping rope is an inexpensive piece of equipment that you can bring anywhere with you and it doesn’t take up any space.

Even a few minutes will improve cardiovascular fitness, leg strength, stamina, co-ordination, balance, agility and develops fast twitch muscle fibres to help you sprint faster.

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Doing crunches and sit-ups on their own does not burn fat off your abdominals. The absolute best and most efficient and effective type of exercise regime you can do for that ultimate six-pack is high-intensity interval training, specifically through skipping rope circuits combined with good food choices.

This can be achieved by combining skipping with bodyweight exercise/free weights, which not only burns calories but keeps things fun and refreshing.

There are a variety of drills which can be done with a skipping rope – singles, doubles, crossovers, backwards etc. Regardless of which type of skipping movement you prefer to perform, here are some important technique points to consider:

1. Hand Placement – Hands should be slightly in front of the body, push thumbs towards ground with a slight bed in the elbows, wrists should be loose and relaxed.

2. Landing Safely – Jumping efficiently and landing safely will reduce the risk of injury and maximise efficiency.

3. Body Position – Aim to keep the body as straight as possible with shoulders back and down.

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Six-minute skipping bodyweight abs workout:

  • Skip x 30 seconds
  • Plank on elbows x 30 seconds
  • Skip x 30 seconds
  • Sit-ups x 30 seconds
  • Skip x 30 seconds
  • Reverse plank x 30 seconds
  • Skip x 30 seconds
  • Obliques x 30 seconds
  • Skip x 30 seconds
  • Plank rotations x 30 seconds
  • Skip x 30 seconds
  • V-up x 30 seconds

Beginners/Intermediate Workout: 6 minutes

Advanced Workout: Repeat x 2 (12 minutes)

Six-minute skipping free weights workout:

  • Skip x 30 seconds
  • Standing overhead press (beginners 2 kg, intermediate 6-8 kg, advanced 12-16 kg) x 30 seconds
  • Skip x 30 seconds
  • Squat overhead press two dumbbells (beginners 2 kg, intermediate 6-8 kg, advanced 12-16 kg) x 30 seconds
  • Skip x 30 seconds
  • Sprint on the spot using two dumbbells (2 kg-5 kg) x 30 seconds
  • Skip x 30 seconds
  • Standing bicep curl with knees slightly flexed (beginners 2 kg, intermediate 6-8 kg, advanced 12-16 kg) x 30 seconds
  • Skip x 30 seconds
  • Standing tricep kickback knees slightly flexed (beginners 2 kg, intermediate 6-8 kg, advanced 12-16 kg) x 30 seconds
  • Skip x 30 seconds
  • Sprint on the spot using two dumbbells (2 kg-5 kg) x 30 seconds

Beginners/Intermediate Workout: 6 minutes

Advanced Workout: Repeat x 2 (12 minutes)