tabata workout

Tabata Workout: 4-Minutes Jump Rope Tabata Workout That Yields Result

Tabata workout is a type of High-Intensity Interval Training. This training is popularly called HIIT.

Majorly, the main aim of Tabata workouts is to get as many benefits as possible in very little time. Also, for every exercise done in this category, eight rounds are completed in 20 seconds. After that, you rest for ten seconds.

Tabata exercises are usually very strenuous. Some of them include; jump rope, squats, burpees, jumping lunges, and a few more.

 

Table of Contents

Key Takeaways

Tabata workout is an efficient way to lose weight and gain strength, alongside other health benefits.

Jump rope is an example of a Tabata exercise. You can do this exercise in three ways. Jump rope strength workout, jump rope HIIT workout, and jump rope endurance workout.

 

What Is a Tabata Workout?

Tabata Workout

Image Credit: iStock

Tabata exercise was named after the man who discovered the exercise. He was a Japanese scientist named Dr. Izumi Tabata. However, Dr. Tabata didn’t make the discovery on his own.

The scientist was assisted by researchers from the National Institute of Fitness and Sports, Tokyo. Good athletes were put into two groups for the healthy experiment to be carried out.

During the experiment, fitness professionals trained the first group at an average level of intensity. In detail, their routine lasted for precisely one hour every day. The athletes in this group went on for five days every week for six weeks.

The second group of athletes was made to train at a high level of intensity. Contrarily, their routine was for only four minutes and 20 seconds four days for six weeks.

At the end of the training program, Dr. Tabata analyzed varying results.

Members of Group 1 observed an increase in their aerobic system (also known as cardiovascular). However, the same people showed minimal improvement in their anaerobic system (also known as muscular). That was the total observation for the first group of athletes.

On the other hand, Group 2 observed a very significant increase in their aerobic system compared to Group 1. In addition, their anaerobic system showed an increase of 28%.

In conclusion, from the observations noted, Tabata formed a theory. High-intensity interval training has much more impact on both the aerobic and the anaerobic systems.

Consequently, the definition and description of the Tabata workout were birthed. A high-intensity workout is done for a brief period with many benefits to the body.

4-Minutes Jump Rope Tabata Workout That Yields Result

Generally, jump rope is a really effective and highly portable form of exercise. It gives you a great leg and cardio workout. This is because it brings your chest, shoulders, and arms to the perfect form.

The best way to perform a jump rope exercise is on a wooden floor or a piece of plywood. Doing so prevents you from getting injured.

There are three basic ways of doing the jump rope exercise.

 

1. Jump Rope Strength Workout:

For this workout, you’ll need a rope weighing two pounds and another rope weighing 1-pound. Use the heavier rope for the first round and the lighter rope for the second.

Follow this sequence for the workout.

  • Basic jump (20 seconds).
  • Push-up (20 seconds).
  • Basic jump (20 seconds).
  • Squat thrust(20 seconds).
  • Basic jump (20 seconds).

Round 2

  • Basic jump (20 seconds).
  • Inchworm (30 seconds).
  • Basic jump (20 seconds).
  • Bodyweight squat (30 seconds).
  • Basic jump (20 seconds).

 

2. Jump Rope HIIT Workout:

Get a 1-pound rope, a 1/2-pound rope, and a 1/4-pound rope. Start with the heaviest rope for the first round and follow the sequence.

Round 1

  • Basic jump (20 seconds).
  • Squat jump (30 seconds).
  • Basic jump (20 seconds).
  • Mountain climber (30 seconds).
  • Basic jump (20 seconds).

Circuit 2

  • Alternating foot jumps (20 seconds).
  • Drop squat (30 seconds).
  • Alternating foot jumps (20 seconds).
  • Forearm Plank (30 seconds).
  • Alternate foot (20 seconds).
  • Drop squat (30 seconds).
  • Alternate foot (20 seconds).

Circuit 3

  • Freestyle jump (choose your style) (30 seconds).
  • Bodyweight squat (30 seconds).
  • Mountain climber (30 seconds).
  • Freestyle jump (30 seconds).

 

3. Jump Rope Endurance Workout

You’ll need a 1/4-pound rope and a 1/2-pound rope.

Use the lighter rope for the first and third rounds. Then, use the heavier rope for the second circuit.

Round 1

  • Freestyle jump (30 seconds).
  • Repeat two times total

Round 2

  • Freestyle jump (30 seconds).
  • Repeat two times total

Round 3

  • Freestyle jump (30 seconds).
  • Repeat two times total

Finally, you should take at least a ten seconds rest after each exercise. Also, in case you can’t provide all the ropes required, just one is enough. However, for the perfect and best result, you must meet all the requirements.

 

Conclusion

Jump rope is one of the best examples of a Tabata workout. It has intense routines but can be done in a short time. For healthy and quick results, engage in Tabata workouts.

We hope you enjoyed this article. Was it helpful? Do you have any questions? Let us know in the comments section.

 

Enjoy this Article? You May Also Like:

Submit a Comment

Your email address will not be published.

LEANER, FASTER, STRONGER.

How to lose weight, get shredded and build an astonishing physique, using nothing more than a jump rope at home.

Success!

Elevate Shred

ELEVATE SHRED 

Your portable jump rope coach showing you how to lose weight, get shredded and build an astonishing physique, using nothing more than a jump rope and your mobile phone.

Success!

Spring deals - Elevate Rope

Spring Is here.

Want to get up to 25% discount on our most popular jump ropes?

Discount Code: Elevate10

Independently verified
318 reviews