Jump Rope Tabata Bodyweight Workout 4

Tabata is 20 seconds of work followed by 10 seconds of rest, repeated for 8 cycles per round. Each round is 4 minutes.

There are 3 rounds in this workout for a total workout time of 16 minutes.

For the Jump Rope Intervals in this workout, you can do Single Unders, Freestyle Jump or you can intensify the workout by doing Double Unders or Run In Place.

Workout Description

ROUND 1
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
IN & OUTS = 20 SECONDS
REST = 10 SECONDS
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
IN & OUTS = 20 SECONDS
REST = 10 SECONDS
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
IN & OUTS = 20 SECONDS
REST = 10 SECONDS
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
IN & OUTS = 20 SECONDS
REST = 10 SECONDS

ROUND 2
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
PLYO LUNGES = 20 SECONDS
REST = 10 SECONDS
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
PLYO LUNGES = 20 SECONDS
REST = 10 SECONDS
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
PLYO LUNGES = 20 SECONDS
REST = 10 SECONDS
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
PLYO LUNGES = 20 SECONDS
REST = 10 SECONDS

ROUND 3
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
BICYCLE CRUNCHES = 20 SECONDS
REST = 10 SECONDS
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
BICYCLE CRUNCHES = 20 SECONDS
REST = 10 SECONDS
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
BICYCLE CRUNCHES = 20 SECONDS
REST = 10 SECONDS
JUMP ROPE = 20 SECONDS
REST = 10 SECONDS
BICYCLE CRUNCHES = 20 SECONDS
REST = 10 SECONDS