How To Increase Intensity Of Jump Rope

By | January 28, 2017

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

Double Unders Jump Rope Exercise Demo

gt;gt;MARK: Hey guys! It's Mark, creator ofBuiltLean if you're watching for the first time, and, today I'm gonna show you howto do double unders, which is a more advanced type of jumprope trick that you can do so, as you get better at the jump rope,it can get started to get pretty boring, adding double unders, specially consecutivedouble unders, helps you get a much more intense workout much faster. So let me show you what adouble under is.

What I want you to do, is you just doalong with me, I want you to do ten jumps, 56789 and the tenth one, you're gonna swing it around twiceunder your feet. 56789 thendouble unders. So you swing it around twice so the idea is,by slinging it around twiceunderneath your feet, it makes it much more difficult

As you can see, I'm just using my wrists,I'm not trying to use my arms. Which I think is a common mistake. So now ideally I want you to do two consecutivedouble unders, I want you to do them one after the other. It might take a littlebit of time, to try to do it, but it's a reallyawesome workout, let me show you. We're gonna do double unders consecutively That's five,

you just keep on doing it.And it makes the workout harder. And so, what I want to see from you is howmany these you can do Alright, so double unders are a pretty effectiveway at increasing the intensity of the jump rope workout again, you can start out jsut kindathrowing it in there every 10 reps, or you try todo it consecutively. And eventually if you can work out 25,maybe fifty consecutively, that'd be pretty awesome.

I think it's a really great workout by thetime you can get the 50 consecutively you're gonna be in pretty good shape.So, thanks for watching, and see you again next week.

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