20 Minute Metabolic Training Workout With Jump Rope And Agility Ladder

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Increase speed and agility training workout exercises

On today’s episode of Live Lean TV, I’m sharing a 20 minute metabolic training workout with jump rope and agility ladder.

But first, listen up.

The secret to getting a flat stomach and losing weight is to be in a calorie deficit by burning more calories than you consume.

20 Minute Metabolic Training Workout With Jump Rope And Agility Ladder

I know, not much of a secret.

But if everyone knows this, why do so few accomplish their fitness goals?

Well, it’s probably because they’re wasting their time doing the wrong exercises, and falling for instant gratification, i.e. junk food.

Burn more calories by training like an athlete

So in this 20 minute metabolic training workout, I’m showing you how to burn more calories in less time.

That’s right, we’re training like an athlete today.

I know, you may be saying “but I’m not an athlete”.

Well I disagree.

If you have a pulse, you have the potential to be an athlete, so stop selling yourself short.

20 Minute Metabolic Training Workout With Jump Rope And Agility Ladder

We’re taking your workout outside

So I invite you to join me during this 20 minute metabolic training workout.

This Live Lean workout is all about agility and speed.

Even though you may not be used to these athletic exercises, trust me, that’s a good thing.

Personally, I started to see my best results, once I started incorporating more jump rope and agility ladder metabolic training workouts into my routine.

So if you’re ready to burn more calories and lose weight faster, lets get to work.

This 20 minute metabolic training workout includes 8 exercises comprised of:

  • 5 jump rope exercises
  • 3 agility ladder exercises

These exercises are similar to some of the exercises in the Insanity Asylum workout, however I’ve modified the workout design, to suit your needs.

Are you ready to train like an athlete?

There’s only one thing left to do, lets get sweaty and workout.

20 minute metabolic training workout with jump rope and agility ladder

Here’s how this 20 minute metabolic training workout with jump rope and agility ladder is structured.

Total time:

20 minutes.

Type of workout:

Metabolic training circuit workout.

Metabolic training workouts keep rest periods shorter and are usually completed in circuit format, with very little rest between exercises.

Equipment required:

tabata timer

Number of reps:

30 seconds.

Set your interval timer for 30 seconds of work followed by a 10 second break, for a total of 8 exercises.

Number of circuits:

Complete 3 circuits.

Rest:

  • 10 second break between exercises within the circuit.
  • 60 second break after completing the circuit.

Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise.

A1. High Knees Jump Rope

Reps: 30 seconds

Rest: 10 seconds

HIGH KNEES JUMP ROPE

Coaching cues: bring your knees up as high as you can, and really engage your abdominals throughout this exercise. If you mess up, like I do sometimes, it doesn’t matter, just keep going. It’s all about picking yourself up after you fail, and keep driving forward. No shame in that. When you have that mindset, anyone can do this workout. Lets go. Complete for 30 seconds, then take a 10 second break.

A2. Squat Jump Rope

Reps: 30 seconds

Rest: 10 seconds

Squat Jump Rope

Coaching cues: you’re going to get a little lower by keeping your knees bent during this squat jump rope exercise. This will engage more muscles in the quadriceps and your glutes. Make sure you keep your water close by during this metabolic training workout, because you will be sweating. Good job. Complete for 30 seconds then take a 10 second break.

A3. Squat Jumping Jacks Jump Rope (i.e. In and Out Jump Rope)

Reps: 30 seconds

Rest: 10 seconds

Squat Jumping Jacks Jump Rope

Coaching cues: once the buzzer goes, jump your feet in and out with the jump rope, in the squat position for 30 seconds. Your knees should still be bent to put you in a squat position. This will really engage your quadriceps. Lets go. Once the buzzer goes, take a 10 second break, then move on to the agility ladder.

A4. Agility Ladder Lateral Heisman

Reps: 30 seconds

Rest: 10 seconds

Agility Ladder Lateral Heisman

Coaching cues: it’s time to run through the agility ladder. Place both feet inside the agility ladder, then quickly move laterally across the ladder. Aim to get your feet in and out of the squares of the ladder as fast as you can. You should be burning after this one. Good job. Nicely done.

A5. Feet Criss Cross Jump Rope

Reps: 30 seconds

Rest: 10 seconds

Feet Criss Cross Jump Rope

Coaching cues: grab your jump rope again, move away from the agility ladder, then complete the feet criss cross jump rope exercise. You’ll simply cross your feet as you jump over the rope. Keep it going for 30 seconds. Good job. Take a 10 second break.

A6. Alternating Single Leg Scissor Jump Rope

Reps: 30 seconds

Rest: 10 seconds

Alternating Single Leg Scissor Jump Rope

Coaching cues: complete the alternating single leg scissor jump rope for 30 seconds. Hop on one leg twice, then hop on the other leg twice, then straddle your legs by bringing one leg forward and the other leg back, alternating 2 times. If you mess up, keep it going. Nicely done. Take a 10 second rest and head back to the agility ladder. The sweat should be coming down at this point.

A7. Agility Ladder Lateral Floor Tap

Reps: 30 seconds

Rest: 10 seconds

Agility Ladder Lateral Floor Tap

Coaching cues: similar to the previous agility ladder lateral heisman exercise, complete this variation with a tap at the end on the outside of the agility ladder. Focus on moving your feet quickly in and out of the squares, without hitting the ladder. Stay up on your toes. Your calves will be burning on this one. Complete for 30 seconds then take a 10 second break. It’s time to move into the last exercise. Good job.

A8. Agility Ladder Lateral Straight Arm Plank Toe Taps

Reps: 30 seconds

Rest: 10 seconds

Agility Ladder Lateral Straight Arm Plank Toe Taps

Coaching cues: go all the way down the line and back, tapping your toes in and out of the squares of the ladder, while in a straight arm plank position. Keep driving until your hear the 30 second buzzer.

That is one circuit completed.

We still have two more circuits to go.

Take a 1 minute break after the circuit, complete 2 more circuits, then you are done.

This will be a 20 minute cardio workout.

No pain.

If you want results, that sweat you should be feeling right now, are results.


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That’s it, it’s time to go grab some water.

I’ll see you again tomorrow, for another edition of Food Wars.

Questions For You:

  • Do you enjoy working out outdoors?
  • What did you think of this workout? Are you going to try it?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

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