This happens to be one of my go-to jump rope fat-burning workouts as the intensity is high and rest periods are kept to a minimum.
As always, no gym is required. All you need for this one is a jump rope, a timer, and a little bit of space. Here are the full details.
Workout of the Week [Episode 40]
To download a printable version of this workout (and get access to previous week’s workout logs), click here for access.
Total time estimate to complete the workout: 8-12 minutes
Before you begin:
Always include a proper warm-up before you start your 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 Fitness Challenge:
This week’s workout is the 100 Sprints. It is built around one of my all-time favorite jump rope exercises: the jump rope sprint.
Set your timer to stopwatch mode and complete 10 rounds of the following for time:
- 100 jump rope sprints
- 20 seconds of rest
Your objective is to complete the 10 rounds in as short as time as possible. If you need to extend your rest, do so. If you make mistakes, just keep going. The timer does not stop until all 10 rounds are complete.
What you really want to focus on is going all-out (max effort) on your jump rope sprints for each and every round. The higher the intensity, the greater the workout.
If you really want to up the intensity, use a heavy jump rope (the orange 1.0 lb Intensity cable that you’ll find as part of the Crossrope Burn Set is perfect for this).
Here’s 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. You can click here for a full list of static stretches you can use.
Change the Intensity:
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
To make the workout easier:
Here are some ways you can make the workout less challenging:
- Increase your rest to 30-45 seconds between rounds
- Decrease the intensity of your rounds (go 60-80% of max effort)
- Cut down your total rounds to eight
To make the workout harder:
Here are ways you can make the workout more challenging:
- Use a heavy jump rope (the orange Intensity cable from the Burn Set)
- Cut your rest period down to 10 seconds
- Increase total rounds to 15
Make sure to track your results and share them in the comment section below. I’d love to see what kind of time you can achieve. Good luck!
To download a printable version of this week’s workout, use the sign-up form below! You’ll get free access to all of the previous weeks’ workout PDFs.