Jump Rope Fitness Workout Cardio

Are you short on time but want to burn major calories?

Get this easy cardio workout that burns calories, stubborn belly and thigh fat.

It only takes two exercises and 4 minutes. It may be short, but don't underestimate the challenge of this fitness workout plan.

It will test your cardiovascular fitness and strength by getting your heart rate up to a point where you can’t get enough oxygen to your working muscles to continue at that level of effort.

This Tabata workout intentionally gets your working hard, so it can create a metabolic disturbance in your body.

When your body is worked at a high intensity, your body doesn't recover as quickly and continues to expend calories at a higher rate than normal for up to 48 hours post workout.

As a result, you end up burning more calories from one short, yet intensity workout than a long low to moderate intensity workout, making you more efficient and effective at shrinking your body size. 

This calorie burning process is called afterburn effect (also known as  excess post-exercise oxygen consumption or EPOC).

It is what revs up your metabolic rate and keeps burning calories hours after the workout, even while you are at rest. 

The benefits of interval training are truly endless. From fat burning, stamina boosting to body mass improvement, its benefits can get you fit, improve your health and cardio all in 4 minutes.

Fitness Cardio Workout for Losing Weight

How to do this 4-Minute Tabata Workout:

Before you start, spend a few minutes warming-up the hips, glutes, core and your shoulders by performing a few dynamic stretches to increase blood flow to those working muscle tissues.

Perform the workout:

  • Jump Rope
  • Mountain climbers 

Perform jump rope for 20 seconds and take a 10 second rest.

Perform mountain climbers for 20 seconds and rest for 10 seconds. Repeat the circuit as described below. 

There are three levels to this workout: Beginner, Intermediate and Advanced.

Perform the number of rounds appropriate to your fitness level. Intermediate level is a great starting point for those looking for a challenge.

  • Beginner: 2 sets of 20 seconds of work followed by 10 seconds of rest
  • Intermediate: 4 sets of 20 seconds of work followed by 10 seconds of rest
  • Advanced: 8 sets of 20 seconds of work followed by 10 seconds of rest 

Want More Challenge?

After performing 8 sets of this workout you can use a weight vest to keep challenging yourself to burn more calories. 

What You Will Need

  • A jump rope
  • A stop watch (to help you keep track of time)
  • How to choose the right size jump rope

Most ropes come in 9 to 10 foot lengths.

Here is how to measure your jump rope and its appropriate length. 

Step one one foot in the middle of the rope. The handles should reach your armpits. You can also use weighted jump rope to intensify this workout even more.

All it takes is a jump rope to have an effective sweat session and burn calories and fat.

If you are time strapped or on-the-go but still want to get and stay fit, this is the workout for you. 


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