To burn calories, effectiveness does not depend on the size or price of the equipment. A jump rope costs less than ten euros and burns more calories than jogging for the same amount of time: around 500 kcal per hour, compared to about 400 for running at a moderate pace.

Why is it more effective than jogging? Because jumping simultaneously engages the calves, thighs, glutes, abdominal muscles, and shoulders. The entire body works, the heart rate quickly increases, and twenty minutes are enough where forty-five would be needed when running.

The most efficient HIIT format: 30 seconds of intense jumping, 30 seconds of recovery, repeated ten times. Ten minutes exactly, and the calorie expenditure continues for several hours after the session. Resistance bands allow you to intersperse strength training between two blocks to turn the session into a complete circuit.

A tip: jump on a mat rather than on tiles. Your knees and your neighbors will thank you.