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Summer Body Workout 1: Jump Rope to Burn Fat

March 15, 2014 4 min read

In the Northern hemisphere, summer is just a few short months away.  Don't panic about swimsuit season, take action!  I have 5 days of workout bonuses for you to use to get the most out of your time. Whether you are new to Bodyrock.tv & the Daily HIIT or a long-time follower like me, I'm sure you already know that jumping rope is an integral part of the workouts.  If you add jump rope to your HIIT workout, you can get more out of your time, & you may see results faster. At the bottom of this post is a quick routine to add to any workout to burn more fat. Here are a few suggestions about how add jump rope to your routine:

1) The Lisa Marie Method

How many Lisa Marie workouts have you done where skipping rope is alternated with every exercise?  She LOVES to use jump rope in her workouts, and clearly it works. What do you do?  Change any workout structure so that you jump rope between every exercise for the same duration as the exercises.  This will double your workout time. Example: 4 exercises, 3 rounds = 12 timer rounds of 10/50  for a total of 12 minutes Becomes 4 exercises + 4 jump rope rounds, 3 rounds = 24 timer rounds of 10/50  for a total of 24 minutes 3 rounds of Exercise 1 50 sec rest 10 sec Jump Rope 50 sec rest 10 sec Exercise 2 50 sec rest 10 sec Jump Rope 50 sec rest 10 sec Exercise 3 50 sec rest 10 sec Jump Rope 50 sec rest 10 sec Exercise 4 50 sec rest 10 sec Jump Rope 50 sec rest 10 sec

2) The Melissa Ioja Method

Melissa also loves to cram cardio into her workouts.  Here are two ways she does it: Add 4 minutes of jump rope to the beginning of your workout (4 rounds of 10/50 sec on the timer) OR Turn your 10 seconds of rest into active rest: jump rope or do high knees without a jump rope Example: 4 exercises, 3 rounds = 12 timer rounds of 10 sec active rest /50 sec work  for a total of 12 minutes Exercise 1 50 sec jump rope or high knees 10 sec Exercise 2 50 sec jump rope or high knees 10 sec Exercise 3 50 sec jump rope or high knees 10 sec Exercise 4 50 sec jump rope or high knees 10 sec

3) The Jessica Method (that's me)

I end most of my workouts with 12-20 minutes of Tabata skipping.  What the hell is that, right?  Tabatais a type of HIIT interval, named after a man who's last name is....you guessed it, Tabata.  A Tabata interval is 8 timer rounds of 10 sec rest / 20 sec work.  1 set is 4 min.  Start off with at least 1 Tabata set after your HIIT workout, and work up to 20 minutes.  If you want to get even more out of your 4 minute set, do 6 timer rounds of 10 sec rest / 30 sec work. Here is a quick routine that has 12 minutes of jump rope built in.  It can stand as a quick workout on its own, or you can tack it on to any workout as a fat-burning bonus.

Fat-Frying Jump Rope Workout Breakdown

*Timer setting for Tabata skipping: 8 rounds of 10 sec rest 2o sec work = 4 min Tabata* high knees with jump rope 25 1-leg bridge leg lifts per leg Tabata* high knees with jump rope 25 [3 squat pulses + 1 squat jump] Tabata* high knees with jump rope 20 reptile push ups Ok, get out there & start burning more fat with a jump rope! Jessica Want more quick workouts?  Try the other 4 in this workout series: Summer Body Workout Day 2: Upper Body & Abs Bonus Summer Body Workout Day 3: Cardio & Glutes Bonus Summer Body Workout Day 4: 10 minute Total Body Bonus Workout Summer Body Workout Day 5: Cardio & Abs Galore! Visit my blog, www.moveeatlivewell.com, for more workouts If you're ready to make a change, sign up below to join BodyRock Boot Camp
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