[Guest Workout] Burn Fat With a Badass Jump Rope HIIT Workout
Updated on September 14, 2016
It’s Dan and Brandon from Zen Dude Fitness back again to help you burn some serious calories with the jump rope.
We know you're always looking for some great fat-burning workouts so we've put together one badass HIIT workout to help you burn off those stubborn pounds.
Let's jump right to it.
Quick Update from Crossrope
Recently, the Zen Dudes released an awesome new jump rope training course called Getting Lean While Living an Awesome Lifestyle.
And we wanted to include it here for you guys so you can check it out.
This is a 12 week jump rope training course that teaches you how to eat right and train right (with your jump ropes) to reach whatever weight loss goals you've set for yourself.
Want to see what it's about?
Click below to check out their new video:
Jump Rope for Fat Loss?
Why is the jump rope so badass?
It comes down to one word: Efficiency.
With a 30 minute jump rope HIIT workout you can expect to burn somewhere around 800 additional calories throughout the course of a day.
Here is where those 800 calories come from…
An average 15-minute HIIT jump rope workout will have you burning somewhere around 250 calories. But because of something called EPOC (excess post-exercise oxygen consumption), you actually continue to burn calories long after your workout.
So, your actual total calories burned from that jump rope workout is more like 400 calories.
Double that 15 minutes up to a 30 minute workout and boom! 800 calories.
So yeah - this stuff works. It can get you a six-pack better than traditional cardio. But you have to know how to build your workouts. So grab yourself a jump rope because we've got a 15 Minute Jump Rope HIIT Workout to help you get started.
Note - Crossrope has an epic post on burning fat with the jump rope. Make sure you check it out if you want to learn more about building powerful fat-burning workouts.
A Badass Jump Rope HIIT Workout
Grab your jump rope, a timer, and let's get to work.
Start with a jump rope regular bounce for 30 seconds...
Rest for 10 seconds.
Then switch to the Jump Rope Run in Place for 30 seconds...
Rest 10 seconds.
Move on to the Jump Rope High Knees for 30 seconds...
Rest 10 seconds.
Next, switch it up to the Jump Rope Butt Kicks for 30 seconds...
Rest 1 minute and then repeat this circuit for an additional 3-5 rounds.
That's it! Just make sure to push the pace on each round to get the best results.
We hope you enjoyed this quick HIIT workout!
If you would like to see more workouts like this, head over to our YouTube channel where you can find many more jump rope workouts and tutorials to get sexy and happy!
The Zen Dudes are dedicated to helping you look sexy and live a happy life!
If you would like to learn more about them head over to zendudefitness.com where you can hop in their free 7 day jump rope fat loss challenge.