Today we’re excited to bring you another workout from Serge from Bloom to Fit. He’s got an awesome 15 minute jump rope Tabata workout to show you today.
If you’re looking for a workout that will help you build endurance and burn fat…
…or if you just want to mix up your current jump rope routine with something a little higher on the intensity scale – then this epic 15 minute jump rope tabata workout is a must try.
Check out the full details (and workout video) below.
Feature Jump Rope Workout
Hey! It’s Serge again and I’m excited to bring you another epic workout to the Crossrope blog. This week I’ve put together a pretty exciting high-intensity jump rope Tabata workout to get your heart rate up real quick.
What you’re going to need:
> A jump rope – I’m using the Crossrope speed rope (from the Bolt set)
> A timer – I’m using my Gymboss, but you can use your phone or a clock on the wall
> Some space to jump – obvious
Got what you need? Let’s get started.
This jump rope routine is going to focus on just two high-intensity jump rope exercises:
> The jump rope alternate foot (sprint)
> The double under
We’ll be using the traditional Tabata workout structure so set your timer to Tabata mode (20 seconds on, 10 seconds off) and alternate between the two exercises in this fashion:
> 20 seconds sprints
> 10 seconds rest
> 20 seconds double unders
> 10 seconds rest
To complete your 15 minute jump rope Tabata workout, complete three total Tabata rounds, resting 60 seconds between each round.
Check out the video to see what the workout looks like:
Here are some important tips to keep in mind for this workout:
> Focus on good technique while you’re jumping. High bounds. Good symmetry. Nice tall posture. The trick with high-intensity workouts is to not let your technique deteriorate as you fatigue throughout the workout.
> Push the pace. To get the most out of this workout, you’ll want to try to squeeze in as many repetitions of each exercise as you can during each 20 second work session.
Want to take it to the next level?
If you REALLY want to challenge yourself this workout, try using a heavier jump rope.
Instead of the speed rope, try using the 1/4 Lb (black) Agility rope, or the 1/2 Lb (blue) Energy rope or – if you’re really crazy – the 1 Lb (orange) Intensity rope.
Note – if you can do this workout with the Intensity rope, you deserve a medal.
Article Source – our friends at Crossrope.com “15 Minute Jump Rope Tabata Workout”