High Interval Training With Jump Rope

Higher Jumps Vertical Jump Training Resistance Bands

Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you

control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back

or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,

get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.

HIIT with Jumping Rope Rob Riches Prozis TV

Hey, guys, welcome back to the workout show,with me, Rob Riches, filmed for ProzisTV. I'm back here at the worldfamous Gold's Gym, in Venice, California, the Mecca of Bodybuilding. And on today's show,we're taking a look at HIIT training. HighIntensity Interval Training — HIIT. Now, really, when it comes to cardio, and there's a lot of opinions about which cardio is best for fat burning, there's really two options:

you've got fast highintensity interval, basically stopgo, like sprints,or on the rower for 30 seconds out of time, and then, what's considered lowintensity, or steady state. These are things like being on the treadmill, going for a jog, basically doing something continuous, at the same pace and intensity, or effort level, for a duration of time. Now, both have their benefits when it comes to fat burning,

but, for me, you can't beat HIIT training. Short bursts of allout energy, especially using a jump rope, skipping for 2030 secondsas fast as you can, and it uses practically all of the muscles in the body, the legs, engaging the core, even the upper body is being worked,

the forearms, especially, the shoulders. So, 30 seconds of jump rope, especially if you can do some double skips in there, will burn the calories, but it's also about your metabolic rate. You see, the difference between the both is when you're doing something like jump rope for 30 seconds,

and then rest for 20 or 30 seconds, then back on again, it's affecting your metabolic rate, the rate at which your body will actually burn calories, or food, for energy. The benefit to thisis you can increase your metabolic rate anywhere from 5 to 8 hours, depending on how long you do HIIT for, as opposed to just a treadmill or going for a jog, you'll only burn those calories during the time that you're doing it.

So, my advice would be,if you're looking to burn body fat, use a combination of them both, but when it comes to HIIT training, pick up a jumping rope, spend 10, 15 minutes doing intervals, 30 seconds, even 45 or 60 seconds of jump rope, then rest or slow down the pace, allow yourself a recoveryjust to let your heart rate come back down

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