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Jump Rope Tabata Challenge

Jump Rope Tabata Challenge

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!

For this challenge you will need a jump rope (obviously) and an interval timer – we like the Gymboss for its precise timing.

Here is your Jump Rope Tabata Challenge:

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. Beginners will complete 2 sets, intermediate 3 sets and advanced 4 sets per day. You can do these spread apart throughout the day. Do this for 7 days and watch your coordination and speed grow!

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.

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Beginners’ 4 Minute Fat Blaster
Ultimate 4 Minute Fat Blasters via YouTube

Beginner’s How To Jump Rope & Variations

More Jump Rope Variations

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