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 â€” 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
Jump Rope Workout
Hey guys. Axe here. I'm gonna show youhow to burn fat fast using a jump rope. This is one of my favorite athome Burst Trainingexercises. We're gonna start off jumproping, move intopushups, and then go into bicycles. Jumproping is great for your body, because you're workingyour legs and your shoulders at the same time. Really getting your heart rate up to helpyou start burning fat. Pushups: a great overall body exercise, reallyworking your chest and shoulders. And then we're gonna get down, start doing bicycles.Really working on getting that sixpack ab, that flat belly, by working your core as well.
And so this is a great Burst Training workout.We're gonna do 20 seconds on, 10 seconds off. We're gonna get started her jumproping. Andyou can do this anywhere from 3 to 20 minutes. Most people though, about.10minute workout. Ready, set, go. We're gonna get start offhere with jumproping, just up and down on two feet. You can then if you want go fromone foot to another, like so. You can also just run in place, you can alsocross it up like this.get your full body into it. At first you don't feel it, but you will.All right, we're gonna take a 10second break,
and we're gonna go into pushups. And most of the time with pushups, you'regonna want your arms kinda shoulder width apart. We're gonna pump 'em out here for 20seconds. Here we go. Really also working those triceps.shoulders. Here we go. Come on. I hope you're doing itwith me. Give it all you got. Here we go, three, two, and one. All right, 10 more seconds. Catch your breath.This is a great, Tabata. Remember: with Tabata, you will burn ninetimes more body fat than traditional cardio.
Let's get down. Go into bicycles. Here weare working that core and working those legs. Great exercise here. You don't want to curlup too much when you're doing that. You want to keep your head flat like so, and give itall you got.three, two, and one. Get up and rest. I'm gonna do one more roundwith you here.and then.you're on your own for the rest. Grab your jump rope and let's get started.Here we go. Up and down with two feet. You can try andget some doubles here, like so. You can run in place. Great exercise to do outside aswell in the nice, warm sun, while you're soaking
up some Vitamin D. Get in your raise.remember in Burst Training,90 to 100 percent of your maximum heart rate. Give me all you got. Let's go. Two and onehere, another set of pushups, like so. Here we go. You're also working those triceps,straight up and down. Then if it gets hard, hey.you can do it there on your knees.ifit gets hard.three seconds, two, and one. All right. One more exercise. Catch your breathin this last one. We're gonna get down, do bicycles one more time. Working on that sixpack. Here we go. Back and forth. Starting to feel it, startingto get a little out of breath here, going
hard. Remember as hard as you can.20 seconds,easy, 20 seconds. Here we go. And three.two.and one. Whoo! All right. That's Burst Training with.andjump rope. Again, great exercise to do whether you're traveling, when you're on the road,at home. Those three exercises can get your reps. Hey guys, this has been Axe with someathome Burst Training.