June 29, 2017 Author: Derrick Carter How To Get a Killer Workout With Just a Jump Rope Can’t muster the motivation to make it to the gym or do not have time to get there? Then just Skip it! Get the best jump rope workout right at home or on your lunch break. Don’t have any gym equipment so what…. All you need is a Jump Rope and your body weight to get the best jump rope workout done! Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. By mixing jump rope exercises with body weight movements you can get a full body/best jump rope workout without having to go to the gym. To get the most out of your workout and keep yourself on the task and accountable to your workout we suggest doing HITT…. HITT Training (high intensity interval training) is basically a workout that alternates between intense bursts of activity and less-intense activity… jump rope 3 minutes and then body weight exercise for 1 minute. This type of training gets and keeps your heart rate up and burns more fat in less time! EFFICIENT>>>HITT Training is the perfect no excuses workout. You can make it work for you. Easily squeezed into your lunch break or if you’re super busy but still want to make sure your exercising. Research has shown that you can achieve more progress in 15min HITT sessions (interval training) 3 times weekly as oppose to running on a treadmill at the same pace for an hour. It’s an excellent way to improve your endurance and best of all its fun! NO EQUIPMENT NECESSARY>>>HITT workouts generally only use your body weight for exercises. It focuses on increasing your heart rate to your max and keeping it there. Anything like high knees, jumping lunges, squat jumps all work just as well to get your heart rate up. This helps result in optimal muscle building and helps with fat loss while increasing the calories you burn. INCREASE’S YOUR METABOLISM>>>by combining high intensity training with interval training it results in EPOC (Excess post-exercise oxygen consumption). This speed’s up your metabolic rate and increases your oxygen intake. Which means you’ll still be burning fat even after you’ve left the gym. QUICK AND CONVENIENT>>>The beauty of HITT training is that you can do its adaptable to do anywhere and its short and sharp, no more excuses. HITT workouts can be done anywhere: at home, in a hotel room, in a park, at a gym etc. And most workouts are 30 minutes or less. CHALLENGING>>>Because HITT Workouts are short and sharp you work hard to whole time. It’s not a workout where you can chat to your friends or do while reading a magazine. You may be in pain or have the burn in your chest when your heart rate has increased but you won’t get bored. BURNS MORE FAT>>>HITT sessions are not only more efficient and convenient than some other cardio exercises, but it also increases the amount of calories you burn. By increasing your heart rate consistently it kicks your body’s repair cycle into hyper drive which means you burn more fat and calories in the 24 hours after your HITT workout than you do after something like a steady paced run. The Do-Anywhere, Total-Body Workout By mixing jump rope exercises with body weight movements you can get a full body workout without a gym. We use this Jump Rope Workout when you are in a time crunch. You don’t have to do it for very long to get huge benefits. Set a timer ( we use gym boss) for 3 minute/1 minute cycles and 5 rounds For the first three minutes, jump rope doing 20 two-footed jumps, 20 jumps on the right foot, then 20 jumps on the left foot. When the three minutes is up, Do one minute of squats. Repeat this 3-to-1 routine five times. The WORKOUT 3 minutes Jump Rope–1 minute SQUAT 3 minute Jump Ropes–1 minute PUSH UPS 3 minute Jump Rope–1 minute Lunges WOD Nation Speed Jump Rope (Embed this video here: https://www.youtube.com/watch?v=WsoI5vDC3kk)