Epic Jump Rope Tabata Workout [Episode 65]

In this week's challenge, we've got an epic jump rope tabata workout lined up.

This is a tough 15 minute high-intensity jump rope workout that will boost your endurance and help you burn some serious calories. 

No gym is required. All you need for this one is a jump rope, a timer, and a little bit of space to work with. Let's get right into it.

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Jump Rope Tabata Workout

Here's what you need to know for this week's fitness challenge.

Recommended Tools:

Total time estimate to complete the workout: 15 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:

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

Workout Details

This week we've got a nice jump rope tabata workout lined up.

The workout is built around two challenging jump rope exercises - jump rope sprints and double unders. 

Set your timer to Tabata mode (20 seconds work, 10 seconds rest) and alternate between sprints and double unders as follows:

  • 20 seconds jump rope sprints
  • 10 seconds rest
  • 20 seconds double unders
  • 10 seconds rest
  • 20 seconds jump rope sprints
  • 10 seconds rest
  • 20 seconds double unders
  • 10 seconds rest

Complete this tabata 3 times, resting 60 seconds between each. That will give you the 15 minute jump rope tabata workout you've been looking for.

If you need to take longer breaks between rounds, please do so. But aim to push hard throughout the Tabata work sessions to maximize your results.

Watch the following video to see what the workout looks like:​

Press play to watch the video.

Workout Modification Ideas

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:​

  • Complete only two Tabata rounds, or
  • Increase your rest between Tabata rounds to 2 minutes

Make the workout more difficult:

Here are some ways you can make the workout more challenging:​

Make sure to track your results and share them in the comment section below.

Want Free Jump Rope Lessons?

I have a free jump rope crash course that you can go through to learn the basics of kettlebell training. You can get your free lessons here:

Check out the free Jump Rope Crash Course​

Need a Real Challenge?

If you enjoyed this workout, then you're going to love the my 3-Week Jump Rope Shred Challenge that I designed to help you get in the best shape of your life with nothing but a jump rope and a timer.

Click here to check out the Jump Rope Shred Challenge

Share This Workout

Want to challenge your friend(s) this week? Send them this workout using one of the social buttons below:

Download This Workout

Do you need a fun fitness challenge to kick-start your fitness routine? Try the free 7-day kick-start challenge today and get a head start on your fitness journey: