Summer Body Workout 1: Jump Rope to Burn Fat

1) The Lisa Marie Method

What do you do?  Change any workout structure so that you jump rope between every exercise for the same duration as the exercises.  This will double your workout time.

Example:
4 exercises, 3 rounds = 12 timer rounds of 10/50  for a total of 12 minutes
Becomes
4 exercises + 4 jump rope rounds, 3 rounds = 24 timer rounds of 10/50  for a total of 24 minutes

3 rounds of
Exercise 1 50 sec
rest 10 sec
Jump Rope 50 sec
rest 10 sec
Exercise 2 50 sec
rest 10 sec
Jump Rope 50 sec
rest 10 sec
Exercise 3 50 sec
rest 10 sec
Jump Rope 50 sec
rest 10 sec
Exercise 4 50 sec
rest 10 sec
Jump Rope 50 sec
rest 10 sec

2) The Melissa Ioja Method

Melissa also loves to cram cardio into her workouts.  Here are two ways she does it:

Add 4 minutes of jump rope to the beginning of your workout (4 rounds of 10/50 sec on the timer)
OR
Turn your 10 seconds of rest into active rest: jump rope or do high knees without a jump rope

Example:
4 exercises, 3 rounds = 12 timer rounds of 10 sec active rest /50 sec work  for a total of 12 minutes

Exercise 1 50 sec
jump rope or high knees 10 sec
Exercise 2 50 sec
jump rope or high knees 10 sec
Exercise 3 50 sec
jump rope or high knees 10 sec
Exercise 4 50 sec
jump rope or high knees 10 sec

3) The Jessica Method (that’s me)

I end most of my workouts with 12-20 minutes of Tabata skipping.  What the hell is that, right?  Tabata is a type of HIIT interval, named after a man who’s last name is….you guessed it, Tabata.  A Tabata interval is 8 timer rounds of 10 sec rest / 20 sec work.  1 set is 4 min.  Start off with at least 1 Tabata set after your HIIT workout, and work up to 20 minutes.  If you want to get even more out of your 4 minute set, do 6 timer rounds of 10 sec rest / 30 sec work.

Here is a quick routine that has 12 minutes of jump rope built in.  It can stand as a quick workout on its own, or you can tack it on to any workout as a fat-burning bonus.

Fat-Frying Jump Rope Workout Breakdown

*Timer setting for Tabata skipping: 8 rounds of 10 sec rest 2o sec work = 4 min

Tabata* high knees with jump rope
25 1-leg bridge leg lifts per leg
Tabata* high knees with jump rope
25 [3 squat pulses + 1 squat jump]
Tabata* high knees with jump rope
20 reptile push ups

Ok, get out there & start burning more fat with a jump rope!

Jessica

Want more quick workouts?  Try the other 4 in this workout series:
Summer Body Workout Day 2: Upper Body & Abs Bonus
Summer Body Workout Day 3: Cardio & Glutes Bonus
Summer Body Workout Day 4: 10 minute Total Body Bonus Workout
Summer Body Workout Day 5: Cardio & Abs Galore!

Visit my blog, www.moveeatlivewell.com, for more workouts