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Hi Team, Today we have a 20 MINUTE JUMP ROPE TABATA WORKOUT. For those of you not familiar with the Tabata Timer we do 20 Seconds of Work followed by 10 Seconds of Rest. Each round has 8 sets and then you will get a 60 Second Break. There are a total of 4 Rounds. The 10 Second Rest is not really enough time to recover between sets so the intensity builds throughout the round. I have also added a quick stretch at the end of the workout to help assist you with your recovery.
Recovery is an essential part of your training protocol and stretching at the end of the workout can help with the body transitioning into recovery mode. For those of you new to jumping make sure to pace yourself appropriately. If there is a skill that you struggle with it is fine to substitute it for another one that will allow you to complete the workout. One of the things that I love about jump rope training say compared with riding an exercise is the fact that you have to be present when jumping. The constant threat of missing and tripping up helps me to remain present during my workouts which I believe leads to better overall results. You can very much get into a Flow state jumping.
Ok, grab a towel and a water bottle.
Are you ready to get started? Lets’s GO! 💦.
 
❤︎ Level: Beginner
❤︎ Duration: 20 Mins
❤︎ Sets: 32
 
EXERCISES
ROUND 1 ◼︎ 20 SEC – HEEL TO TOE | REST 10 SEC | 8 SETS
ROUND 2 ◼︎ 20 SEC – BUTT KICKS | REST 10 | 8 SETS
ROUND 3 ◼︎ 20 SEC – FORWARD STRADDLE | REST 10 | 8 SETS
ROUND 4 ◼︎ 20 SEC – BOXER STEP | REST 10 | 8 SETS
 60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎ Jump Rope 👉 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
 
Let’s go workout! ❤ Winter
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Hi Team, Here is another fantastic Full Body HIIT Tabata Workout for you. This one is 20 Minutes and focuses on Big Compound Exercises. Using compound exercises can significantly boost the benefits of a workout. Compound exercises burn more calories. The body expends 5 calories of energy to consume 1 liter of oxygen. Exercises that involve more muscle tissue require more oxygen, which helps the body increase its net energy expenditure. Compound exercises improve intermuscular coordination. Compound exercises that involve multiple joints and move the body through all three planes of motion can improve how muscles work together to produce and control force. Compound exercises elevate the heart rate and provide a cardiovascular training benefit. Compound exercises involve large amounts of muscle tissue, this challenges the heart to pump blood to multiple areas of the body to keep the muscles fueled and active placing an increased cardio demand.
 

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❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
 
EXERCISES
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 60 SECONDS REST BETWEEN ROUNDS

EQUIPMENT
◼︎Dumbbells
▶ My Amazon Store https://www.amazon.com/shop/phoenixnation
 
Let’s go workout! ❤ Winter
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Hi Team,
|Today we have a 30 MINUTE FAT BURNING | AT HOME JUMP ROPE WORKOUT. This workout is perfect if you are trying to lose weight or if you are looking for a great cardio workout. Jump Rope is definitely my favorite type of conditioning training.
💥 3 Major Benefits of Jump Rope Training Are:
1. INCINERATE CALORIES Compared to jogging for 30 minutes, jumping rope actually burns more calories. According to Science Daily, “This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.”
2. MAKES YOU SMARTER We know that exercise (even as little as 20 minutes) is good for the brain. But did you know that activities with BOTH physical and mental demands like jumping rope have higher impacts on cognitive functioning than exercise tasks alone (like the treadmill or stationary bike). According to the Jump Rope Institute, jumping aids in the development of the left and right hemispheres of your brain, which further enhances spatial awareness, improves reading skills, increases memory, and makes you more mentally alert.
3. CAN BE DONE ALMOST ANYWHERE A jump rope can go anywhere with you. Take it to work, gym, the park, or playground. Do it in your living room at home, warm up before your strength training or cool down after a bike ride. It’s the ultimate take-anywhere piece of cardio equipment. Now that you know some of the benefits of jumping rope. It’s time to start jumping.
Are you ready to get started? Lets’s GO! 💦.

☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix

 
❤︎ Level: Beginner
❤︎ Duration: 30 Mins
❤︎ Rounds: 6
 
EXERCISES
◼︎ 30 SEC – BOXER STEP | REST 15 SEC
◼︎ 30 SEC – HEEL TO TOE | REST 15 SEC
◼︎ 30 SEC – HALF TWISTER | REST 15 SEC
◼︎ 30 SEC – BOXER STEP | REST 15 SEC
◼︎ 30 SEC – HEEL TO TOE | REST 15 SEC
◼︎ 30 SEC – HALF TWISTER | REST 15 SEC

 60 SECONDS REST BETWEEN ROUNDS

EQUIPMENT
JUMP ROPE
 
⚡️NEED A JUMP ROPE?⚡️ 👇 Click below👇 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
 
Let’s go workout! ❤ Winter

WORKOUTS

A selection of all of my favorite modalities of training. Some pure Jump Rope cardio workouts ranging in time from 10 - 40 Minutes. High-Intensity Interval Training and Tabata workouts to crank up the intensity and have you dripping in sweat. Along with Mobility and Stretching workouts that can be used to warm up or rejuvenate the body.

PROGRAMS

TRAINING PROGRAMS to help you on your Fitness journey.  You will find a selection of full programs that you can follow. Whether you want to get Sexy in Six Weeks. Learn how to do a Handstand or achieve that first Pull-Up. With new programs added on a regular basis. Come and workout with me and get in the BEST SHAPE OF YOUR LIFE!

JUMP ROPE SKILLS

Free Tutorials to help you get the most out of your Fitness Journey.  Learn Jump Rope Tricks. How to start training Handstand. As well as achieving that first-ever Pull-Up. Most importantly with new tutorials added on a regular basis, you will always have something new to learn. This will not only make your training more Fun + Interesting it will help take your fitness to new heights.

EQUIPMENT

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