On today's episode of , I'm taking you through a beginner, 4 minute jump rope tabata workout for weight loss.
✔ Tabata Interval Timer:
https://www.liveleantv.com/tabatatimer✔ Find the BEST workout program for YOU:
https://goo.gl/KpnnhV✔ FREE Live Lean Starter Guide:
https://goo.gl/25ppjkIf you think 4 minutes isn't enough to get your sweat-on, give this jump rope workout a try.
OTHER AWESOME TABATA WORKOUT VIDEOS:
✔ Tabata Workout For Abs: 4 Minutes To Tight Abs And Butt (HOME WORKOUT):
https://www.youtube.com/watch?v=Pn4p1E_5Uac✔ The Get LOW Tabata 4 Min Workout:
https://www.youtube.com/watch?v=S-XDvkf6dEg✔ Return of the Burpee Fat Blasting Burpee Tabata Workout:
https://www.youtube.com/watch?v=-XudWgAZ_nwREAD OR LISTEN TO THIS EPISODE:
✔ Blog Post:
https://goo.gl/At4eST✔ Podcast:
https://www.liveleantv.com/podcastGo grab your jump rope and tabata interval timer, and lets go outside to complete this fat burning, 4 minute tabata jump rope workout.
Note: I had pizza the night before, so this was a great workout to burn it off!
4 minute Jump Rope Tabata Workout For Weight Loss:
Here's how the jump rope tabata workout is structured:
Total time:
4 minutes
Type of workout:
Tabata workout
- 20 seconds of high intensity work (as many reps as possible with good form)
- 10 seconds rest
The key is to give maximum effort during the 20 second high intensity interval. After the 20 second high intensity interval, take a 10 second rest, then complete another 20 second high intensity interval, etc.
When you're ready, press the start button on your interval timer, and lets start this 4 minute jump rope tabata workout for weight loss.
The 10 seconds rest periods go by quick, so once you hear the beeper, it's time to get moving again.
Number of circuits:
2 circuits.
Exercises:
A1. Alternate Foot Step Jump Rope
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: this is a pretty standard jump rope exercise. Simply alternate your feet as you skip from one foot to the other.
A2. High Knees Jump Rope
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: alternate bringing your knees up high as the jump rope passes under your feet. Focus on going as fast as you can go. This is probably the most challenging jump rope exercise in this jump rope workout, as it'll quickly elevate your heart rate.
A3. Left Foot Jump Rope
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: Jump rope with your left leg as you keep the opposite leg in the air. Single leg jump rope exercises place even more tension on the calf muscles and improves your balance. Complete the full 20 second interval on your left leg.
A4. Right Foot Jump Rope
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: Switch legs and jump rope with your right leg as you keep your left leg in the air. Again, your calves should be burning during this exercise as you land and jump again, staying up on your toes.
After completing the first circuit, rest 10 seconds, then complete exercises A1-A4 again, for a total of 2 circuits and 8 sets.
Aim to increase your jump rope speed during the second circuit.
When you start to feel fatigued, visualize the finish line, and keep moving!
Remember, tabata workouts only take 4 minutes to complete, and then you're done for the day.
You just completed the 4 minute jump rope tabata workout for weight loss!
This is another 4 minute tabata workout that you can do, using just your jump rope.
If you enjoyed this jump rope workout, click the social media logos to share it with your friends.
Also, subscribe to our YouTube channel, and leave a comment below to let me know what other videos you want to see.
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!
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