Jump Rope Tabata Challenge

A challenge guaranteed to yield results.

fast workout

You asked, and we’ve delivered! This workout combines jump roping exercises, with Tabata-style training, for one of the best cardiovascular routines 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!

Jump Rope Tabata Challenge

Equipment Needed: jump ropeinterval timer

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

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Does your fitness program need a jumpstart? Try our 6 Week Emergency Makeover Program.

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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!
Beginners’ 4 Minute Fat Blaster

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. How much calorie does it burn if I do 4 sets with plain skip technique with full intensity ,24 yr female ,155 cm ,147 lb

    1. Anusha, There’s a lot of variables that determine how many calories each individual burns for a specific workout. With that said, some studies show that for an average person, it’s possible to burn up to 10 calories per minute. Happy jumping! 🙂

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