We're on Episode 57 of the Challenge of the Week series from Bloom to Fit! This week we’ve got a high-intensity Tabata workout to help you burn some of that pre-summer fat that you've been lookin' to get rid of.
If you're short on time, Tabatas are a great option. They're simple, effective, and great for getting your heart rate up in a really short period of time.
In this workout, we're combining a few different Tabatas all into one. We'll be working with jump ropes and bodyweight exercises.
Best part? No gym is required. In fact, you can do the full workout in one spot. All you need for this one is a jump rope, a timer, and a little bit of space to work with.
Fitness Challenge of the Week
Here's what you need to know for this week's fitness challenge.
Total time estimate to complete the workout: 15-20 minutes
Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:
- A few minutes of light aerobic activity
- Series of corrective stretches
- Series of mobility/dynamic stretches
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
The Fitness Challenge
This week’s workout is the Triple Tabatas workout. It is a high-intensity Tabata workout built around three challenging circuits.
Recall that one Tabata is broken into eight (8) consecutive rounds of 20 seconds of (max) work and 10 seconds of rest. That means each Tabata will last you four (4) minutes.
Set your timer to Tabata mode (20 seconds on, 10 seconds off) and complete the following three Tabatas one after the other, resting 1-2 minutes between:
Tabata 1 - 20/10 Jump rope sprints
Tabata 2 - 20/10 Mountain climbers
Tabata 3 - 20/10 On-the-spot sprints
Recall that Tabatas are meant to do be with max effort. Each 20 second round of work, try to get as many repetitions as you can (with good form).
Watch the following video to see what the workout looks like:
Press play to watch the video.
After Your Workout
When your timer is done, 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. Click here for a full list of static stretches you can use.
How to Make Modifications
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
Make the workout easier:
Here are some ways you can make the workout less challenging:
- Extend rest to 3 minutes between Tabatas, or
- Use the basic single under if you struggle with sprints, or
- Cut down your workout to only two tabatas
Make the workout more difficult:
Here are some ways you can make the workout more challenging:
- Complete each Tabata two times, or
- Use double unders instead of jump rope sprints, or
- Use a heavier jump rope (like the 1 Lb Intensity rope from your Plus Set)
Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!
Need help with your jump rope technique?
I have a free jump rope crash course that you can go through to learn the basics of jumping rope. You can get your free lessons here:
Need a Bigger Challenge?
If you enjoyed this workout, then you're going to love the 21 Day Jump Rope Shred Challenge I've put together. It's a 3-week fitness challenge designed to help you get in the best shape of your life with some of the best jump rope workouts on the planet.
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Download This Workout
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