What is the most effective way to burn stubborn fat? Being active of course! Aerobics exercise is one of the most active exercises that women like and love. But if you don’t have much time to join a gym, you can try your own choreography of aerobics exercise. Prepare your favorite music, and try these kicking, punching and jumping in a dynamic high impact aerobics.

Before doing these exercises, there are several things you need to prepare,

Start the high impact exercise with stretching and warm up. You can do treadmill or jogging for 10-15 minutes for warming up.
Wear sport shoes for aerobics, as most of the sessions are jumping.
Choose a comfortable exercise wear, better to have shorts than suits as you will do a lot of jumping and kicking.
If you have an obesity problem, keep your jump not too high, as it will injure your knees.
Prepare your drinking bottle, as this exercise will make you sweat!
After having high impact exercise, do a cooling down session in treadmill, and end it with stretching.

And, when you’re ready, we can start immediately,

These exercises are stand alone ones, but you can combine them to create a cool and fun high impact aerobics,

Punch & Jump

Stand up, open your legs shoulder wide.
Clutch your fists, and put them on the sides of your torso.
While jumping, bend and lift up your right knee.
And at the same time, punch your left fist on your shoulder high, and bend your right elbow while pulling it to your back.
Return to starting position, and do the same with the other parts of your body.
Repeat the exercise simultaneously.

Kick - Punch - Jump

Stand up, open your legs shoulder wide.
Clutch your fists, and put them on the sides of your torso.
While jumping, kick your left leg to the front (shaping 90 degree from the floor).
At the same time, punch your right fist approaching your chin, while swinging your left arm to your back.
Return to starting position, and do the same with the other parts of your body.
Repeat the exercise simultaneously.

Kick Back & Jump

Stand up, open your legs shoulder wide.
Unlock your knees in soft position.
Bend your elbows, clutch your fists, and bring them in front of your chest.
Kick your left leg to the back.
Immediately return to first position while jumping.
Do the same with the other parts of your body.
Repeat the exercise simultaneously.

Jumping #1

Stand up, open your legs shoulder wide.
Bend your elbows, clutch your fists, and bring them in front of your face till you elbows shape 90 degree from the floor.
While jumping, bend and lift up your right knee, and at the same time join both your elbows in front of the chest.
Return to starting position, and do the same with the other parts of your body.
Repeat the exercise simultaneously.

Swing Jump

Stand up, open your legs shoulder wide.

Clutch your fists, and put them on the sides of your torso.

While jumping, swing your left leg to the front.
At the same time bend your right elbow in front of your chest, and swing your left arm opening to the side.
Return to starting position, and do the same with the other parts of your body.
Repeat the exercise simultaneously.

V-Step

Stand up, close your legs, and clutch your fists.
Open your left arms to the side, your shoulder high, and bend your right elbow in front of your chest, the elbow is parallel to your shoulder.
At the same time, take a left step to the front.
Then take the right step also and create distance between legs a bit wider than your shoulder, while changing the arms position to the other ways at the same time. At this point, unlock your knees in soft position.
Change the arms position again, and take a left step behind.
Then take a right step behind, and change the arms position again.
Return the exercise simultaneously.

Jumping #2

Stand up, open your legs shoulder wide.
Clutch your fists, and put them on the sides of your torso.
While jumping, open your legs and lift up your arms up above your head.
Then jump again, and while returning to starting position.
Repeat the exercise.

Side Jump

Stand up, open your legs shoulder wide.
Clutch your fists, and put them on the sides of your torso.
Jump to the right, while opening your arms to your sides, right arm up, and left arm down.
Do another jump.
Do the same with your other part of body, and repeat the exercise.

Be Creative !

With those eight stand-alone exercises, you can create your own Kick Punch Jump aerobics exercise. This is the example of combining all the exercises,

Do a stretching and warming up moves while marching your legs following the music.
You can start with Jumping #2, to let your legs get used to the jumps. Do it in 8 counts. From the start position...(continue to #2)
Immediately continue with Back Kick & Jump, start with right leg. Do it 2 counts for each side. After the last move, put down your left leg to the floor, but keep you arms in front of your chest.
Immediately start the Jumping #1 from right leg. Do it in 4 counts for each side. After the last move, put down your left leg to the floor, but keep you arms in front of your chest.
Immediately continue with Swing Jump. Start with right leg. Do it in 4 counts for each side. After the last move, put down your left leg to the floor, and prepare your arms to do Jab Knee Block.
Continue with Punch & Jump, start with right leg. Do it 4 counts for each side. After the last move, put down your left leg to the floor, and prepare your arms to do Kick Back & Jump.
Start Kick Back & Jump with right leg, and do it in 4 counts for each side. On the last move, put down your left leg to the floor, and place your arms in front of the chest.
Immediately do the Swing Jump again for only 2 counts each side, start with right leg. After the last move, put down your left leg to the floor, and place your clutched fists in front of the chest, open your elbows parallel with your shoulder.
Immediately do the Side Jump, firstly to your right. Do it 2 counts for each side, until returning to start position.
Continue to V-step. Do it 4 counts.
End the high impact exercise with cooling down moves like #1.

After one session of these Kick Punch Jump exercises, you can repeat the whole cycle as long as your power allows you, or 45 minutes max.

Your Own Choreography

Do you have your own creation or idea to enrich these exercises ? Or a new session of high or low impact aerobics exercise? Your own idea or compiling from DVDs? You can submit it in a detailed instruction (preferably with photos or images) to my e-mail: joviemaria[at]yahoo[dot]com. I will publish it here, stating your full name (and your link if you have a site/blog).

Here are some more resources for your idea. You can also get fun aerobics videos at my online Exercise Store.

BE CREATIVE, Ladies !

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