Bloom to Fit Workout of the Week Episode 11: Single Under Tabata

Bloom to Fit Workout of the Week Episode 11Welcome to Episode 11 of the Bloom to Fit Workout of the Week series.

This week’s workout may seem fairly simple and, for the most part, it is.

But I’d like you to pay attention to the structure because it will give you something to build upon and create more challenging workouts for yourself. That’s the beauty of the Tabata protocol. 

Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.

Let’s begin.

B2F Workout of the Week Episode 11: Single Under Tabata

Total time estimate to complete the workout: 15-25 minutes

What You’ll Need:

For this workout, you’ll need a jump rope and a timer. Your timer should be able to set work and rest cycles. If you’re looking for good options, check out the GymBoss app (free for your smartphone) or check out the original Gym Boss.

Before your workout:

It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following

  • A few minutes of light aerobic activity,
  • Corrective stretches (optional),
  • A series of mobility movements.

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

The Workout

This week’s workout is the Single Under Tabata.

This workout follows the Tabata protocol and is built around a fundamental jump rope exercise: the single under. 

If you’re not familiar with the Tabata protocol, it works as follows:  for a 4 minute round, the objective is to continuously alternate between 20 seconds of maximum effort work and 10 seconds of rest. This equates to a total of eight rounds. 

Interested in the benefits of the Tabata protocol? Here’s what’s up:

“Researchers found that athletes who used the [Tabata] routine five days a week for six weeks improved their maximum aerobic capacity by 14% and improved their anaerobic capacity by 28%. [In comparison], a study of traditional aerobic training of running at 70% of aerobic capacity for 60 minutes for six weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.” [source]

For this workout, you will be doing 20 seconds of max effort work of single unders.

Make sure to set up your timer to sound a buzzer in cycles of 20 seconds and 10 seconds. As mentioned, the GymBoss app (which I use) works great for this.

Here’s what this workout looks like:

Click play to watch the video.

The best way to utilize the tabata protocol is to do multiple rounds with 1-2 minutes of rest in between each. The video above only shows a single round.

After your workout

When your timer is done, start your cool-down session.

DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.

Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.

Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back. 

Progressions and Regressions

There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations. 


Here are ways you can make the workout easier:

  • Use 70-80% of your max effort during the work period,
  • Only do a single tabata round. 

Here are ways you can make the workout more challenging:

  • Do 3-4 total rounds, resting 1-2 min in between each,
  • Use a heavy jump rope,
  • Do double unders instead of single unders (only for ninjas).

Extra Notes

The Tabata protocol is incredible. It’s short, to the point, and incredibly intense. If you’re new to jumping rope, the single under tabata is definitely something to incorporate into your routine. If you’re a ninja, I suggest working your way up to a double under tabata. That’s where the real challenge lies!

Download the PDF

If you’d like to download a PDF version of this blog post so you can take it with you, use the share tool below to get access to it.

I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!

Good luck!