Jump To It Cardio – Workout 4: Tabata Time

Jump To It Cardio – Workout 4: Tabata Time


The jump rope is one of the simplest, most portable fitness tools at your disposal. Learn the basics and get shredded with this unique program


Setting Up:

  • Find the right rope length by standing with one foot in the center of the rope and pulling the ends straight up. The top of the handle should come to your shoulder height. Trim your rope to the appropriate length for you.
  • Grasp the rope lightly in both hands with your palms facing upward and your wrists lower than your elbows. If your wrists are higher than that, the rope will shorten as a consequence and you will likely step on it or trip.
  • Keep your upper arms close to your sides with your arms turned away from you about 90 degrees.



  • Turn the rope in small, quick circles with your wrists, not your arms and shoulders.
  • Hop on the balls of your feet a couple of inches off the floor and land with soft knees to protect your joints.
  • Keep your jumps small and tight, only an inch or two off the floor. The rope is thin and you do not need to jump a foot in the air to clear it; that is just a waste of energy and you will tire a lot quicker if you jump that high.
  • Keep your face forward and focus straight ahead to maintain a neutral spine.
  • Be patient and build up to a rhythm. Find your natural speed and maintain it for time or a set number of reps.


The Moves:

  • Basic Jump – jump with both feet over the rope at the same time.
  • Running Man – run in place, jumping over the rope with each stride.
  • High Knees – alternately raise your knees to hip height while jumping over the rope.
  • Slalom Jump – jump both feet side to side as you jump over the rope as if skating.
  • Jump Jack – jump your feet over the rope and apart, then over the rope and back together, as if doing the lower half of a jumping jack.
  • Hop Jump – hop on just one foot over the rope as you hold the other foot in the air.



Workout 4: Tabata Time

For advanced participants only, this workout requires bursts of Basic Jumping, going as fast and as hard as you can for 20 seconds and resting for 10 seconds. Follow that sequence eight times for a total of four minutes, and you should be toast. It is very intense.


  • Basic Jump for 20 seconds
  • Rest for 10 seconds
    • Repeat seven more times




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