You ask, and we deliver! These are not only jump roping exercises, but a Tabata challenge, combining one of the best cardiovascular exercises with one of the greatest fitness models out there. Jump roping is an excellent exercise because it easily contributes to weight loss, as you will burn about 13 calories per minute. Jump roping also increases cardiovascular fitness giving you a greater ability to perform daily tasks and become less fatigued during exercise as well. Lastly, jump roping improves muscle tone in your lower body and legs. Coordination is also improved as you become more and more accustomed to the synchronization it takes to complete the movement. This isn’t just a regular jump rope challenge, this jump rope tabata workout lasts 7 days and has 3 levels, so get ready to become a jump roping pro by the end of this routine!
What to Do: There are 3 versions of this workout: beginner, intermediate and advanced. The 4-minute workout is theoretically the same, but the amount of sets differs. You can do these spread apart throughout the day. Do this for 7 days and watch your coordination and speed grow!
Beginner’s Level: complete 2 sets per day
Intermediate Level: complete 3 sets per day
Advanced Level: complete 4 sets per day
Note: Those who have jump roped before can select a more difficult jump rope variation to use for their set, or alternate variations for each 20 second active period.
Tabata protocol calls for 20 seconds of active exercise followed by 10 seconds of rest. Here’s the breakdown of the 4 minute workout: 20 seconds for exercise + 10 seconds rest = 30 seconds, 30 x 8 = 240 seconds / 60 seconds = 4 minutes
You will complete 8 rounds 20-second jump roping sessions and 10 seconds rest.
See the videos below for demonstrations of how to jump rope, and then different variations once you become more advanced throughout the week.
Beginner’s How To Jump Rope & Variations
More Jump Rope Variations
Does your fitness program need a jumpstart? Try our 6 Week Emergency Makeover Program.
Have you just started a new exercise program or challenge? We’d love to hear about it. Leave a comment below.
Try some of our other favorite Tabata workouts:
Tabata Interval Training
Ya Gotta Tabata On The Treadmill!
4 Fat Blasting Moves – Jump To It Tabata Workout!
Jazzed Up Jacks and Jumps Tabata Workout
4 Minute Fat Blaster plus Bonus Blaster
Beginners’ 4 Minute Fat Blaster
Ultimate 4 Minute Fat Blasters via YouTube