4 minute Jump Rope Tabata Workout For Weight Loss

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Tabata Workout For Weight Loss – Jump Rope Workout

On today’s episode of Live Lean TV, I’m taking you through a beginner, 4 minute jump rope tabata workout for weight loss.

If you think 4 minutes isn’t enough to get your sweat-on, give this jump rope workout a try.

Go 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!

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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:

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

A1. Alternate Foot Step Jump Rope

Reps: 20 seconds

Rest: 10 seconds

ALTERNATE FOOT STEP JUMP ROPE

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

HIGH KNEES JUMP ROPE

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

LEFT FOOT JUMP ROPE

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

RIGHT FOOT JUMP ROPE

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 Live Lean TV YouTube channel, and leave a comment below to let me know what other videos you want to see.

Here’s another fat burning 4 minute tabata workout for you to try.


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25 responses to “4 minute Jump Rope Tabata Workout For Weight Loss

  1. I hope it’s just because you’re doing thisvideo that you waste 5sec of your 20” workout-part for “getting back in” ^^

    Good idea anyhow, “regular” skips for one tabataset is a bit lame, I think…

    1. BRUTAL…but in an awesome way! I want to see do a video of this workout! I’ll tell you what…you give me a video idea that takes me out of my comfort zone and I’ll do it if you do this jump rope routine on video. Deal?

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