Have a partner who loves high intensity training just as much as you do?
Good, because today's jump rope workout is all about combo Tabata training!
Tabatas, as painful as they can be, can improve your fitness and enable you to burn MORE calories in less time than a 60 minute steady state workout. Plus it's more fun.
In this workout, we'll run through 3 different jump rope combo Tabatas built around effective jump rope and bodyweight exercises.
Think you and your partner have what it takes? Let's see what you got...
Tools for this Workout
Here are the tools you're going to need for today's workout:
> Crossrope Set - get the Starter Set (we're using the 1/4 Lb Agility rope and 1Lb Intensity rope)
> A timer - use your smartphone (suggested Tabata app: Seconds Pro)
> Some space to jump - We'll be jumping indoors
The Starter Set is the best way to introduce yourself to heavy jump rope training. The set comes with two ropes - the light black 1/4 Lb Agility rope and the heavy orange 1 Lb Intensity rope.
For this workout, we'll be using the light 1/4 Lb Agility rope for double unders and the 1 Lb Intensity rope for the other jump rope variations.
The Crossrope Starter Set is the perfect introduction to weighted jump rope training.
Jump Rope Partner Workout: Combo Jump Rope Tabatas
Remember how a Tabata works...
You will be alternating between 20 seconds of intense work and 10 seconds of rest for eight consecutive rounds. That means one Tabata = 4 minutes.
For this workout, you will complete 3 total Tabatas and you and your partner will be alternating exercises as you go.
Here are the details of our workout:
Tabata 1
- Partner 1 - Double Unders
- Partner 2 - Squat Holds
Rest 60 seconds.
Tabata 2
- Partner 1 - Squat Thrusts
- Partner 2 - Alternate Foot Jumps
Rest 60 seconds.
Tabata 3
- Partner 1 - Extended Planks
- Partner 2 - Jump Rope Jacks (Heavy Rope)
When you're finished, let us know how your workout went by posting it in our community!
Remember when it comes to Tabatas, you have to push yourself to go all out. That's how you'll reap the strength and fat-burning benefits.
Watch the video below to see how we did:
While the Starter Set is no longer available, the Get Lean Set would work well. You may also join our jump rope community here.
Important tips and resources to keep in mind for this workout:
> If you're just getting started, take a look at out our complete jump rope guide for beginners - it covers everything you need to know to learn how to jump rope properly.
> Don't let mistakes hold you up. Brush them off and finish your set strong. For tips on how to avoid common mistakes, check out this article.
> Also consider taking precautions to minimize your chances of injury while jumping rope by going through the tips in this article.
> For another great jump rope Tabata workout, check out this 15 minute jump rope Tabata workout.
How did it go?
We'd love to hear how the workout went for you and your partner.
Leave your results in the comments below or in our private jump rope community. And if you really like it, give it some likes and shares as well. Good luck!
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