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Jump rope Tabata workout (Only 4 minutes to get shredded)

Sick and tired of spending tedious hours on the treadmill?

Had enough of walking or running a thousand miles?

Great news!

What if you can burn fat in just 4 minutes?

A quick jump rope Tabata workout is all you need to lose some weight.

What is a jump rope Tabata workout

jump rope tabata workout
What is Tabata?

You already know the jump rope part, but what is Tabata?

Tabata is essentially an “ultra” high-intensity interval training or HIIT with the following set of rules or system:

  • 20 seconds “ultra” high-intensity workout (170% of VO2 Max)
  • 10 seconds rest
  • Repeat continuously for 4 minutes or eight cycles

The critical part here is the 170% of VO2 max, which is the ULTRA part. Unless you have a proper static bike to measure VO2, you can’t measure your VO2 max accurately. You can, however, eyeball it, so to speak. 

Reaching 170% of VO2 max means that you’re huffing and puffing by the end of each 20 seconds. If you can still go another round of 4-minute Tabata, then most likely you’re not doing proper Tabata.

Below is a video of me doing the Tabata workout. I wasn’t doing a proper job because I could do another round of Tabata workout.

How to do proper jump rope Tabata workout

A Tabata workout is not a Tabata when you are not exerting much effort in your exercise. 

You can see on the video above that I didn’t miss a beat. 

However, when it comes to proper jump rope Tabata workout, this is what happens:

I jump rope as fast as I could and pushed my limits. My calves were burning, my arms sore, and I made many mistakes. 

It doesn’t matter if you trip. Just keep going and keep pushing. And, you’re genuinely doing Tabata’s workout.

Tabata workout benefits

The following study observes two groups for six weeks. One group, the aerobic group, trained at a steady pace at 70% of their VO2max five times per week. 

The Tabata group trained at 170% of their VO2max four times per week, plus another day of steady-state training. 

The steady-state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)). 

However, the Tabata group had achieved comparable aerobic improvements but only exercised 4 minutes per day on their 4 HIIT days compared to 60 minutes for the aerobic group. 

The Tabata group also started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits.

[source: Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max]

4-minute jump rope Tabata workout

The 4-minute jump rope Tabata workout is what I’ll be doing most of the time since doing cardio is a big time-suck.

You don’t need fancy equipment such as a treadmill or a stationary bike. All you need is a sturdy jump rope that will last you a long while.

Don’t buy others that could break after a week or two. Believe me. I’ve gone through three jump ropes. 

This is how you do the 4-minute jump rope Tabata workout:

  1. Play the Youtube video in the background or play it on a screen in front of you.
  2. Make sure you take a great fat burning supplement like Green Coffee 50 GCA
  3. Get ready.
  4. Set.
  5. Go!

Twenty seconds of hard work followed by 10 seconds of rest. When I say hard work, it means your calves are burning and arms sore AF at the end of the 4 minutes Tabata.

Choosing a good jump rope

A jump rope can break easily. Especially when you workout on abrasive surfaces such as cement. 

When you buy a jump rope, make sure the cover is made up of durable material. 

Ensure you buy a jump rope for outdoor use and not the fast cable ropes for indoor training. 

Using an indoor jump rope made for soft surfaces on cement or gravel is a surefire way to buying another.

Buy a better, durable, and long-lasting jump rope.


A jump rope Tabata workout is a great way to burn the fat if you’re short on time. 

And research shows that doing a short burst of ultra high-intensity interval training improves cardiovascular conditioning compared to a prolonged 60-minute steady, moderate aerobic activity.

That alone should be enough to convince you to start implementing the Tabata workout in your training regimen. 

Start your jump rope Tabata training for the best results with little time.

“I have the metabolism of a sloth and a body that hates putting on muscles. This curse motivated me to study weight loss and nutrition. I want to share my experiences and knowledge to help you achieve your ideal body.”

— Christian Tanobey

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