Intervals for Cardio


Jump Rope Interval Training

Ready for a fast and furious 4 minute fat burning interval workout?  Then try these quick and dirty jump rope intervals, Tabata style, to boost your metabolism and lose fat fast.

The Tabata protocol is a short but intense 4 minute interval workout split between 8 sets of 20 second high intensity work intervals followed by 10 second rest intervals.  The goal of these intervals is to jump rope fast and push yourself hard during each work interval.  For the rest intervals just pace around to catch your breath.  Always warm up before interval training and cool down afterwards.

Interval Chart:

 Jump Rope Intervals  (Tabata protocol)  Sets  Time

 20s of jumping rope + 10s rest interval

 8  4 min.