Jump Rope DXB

🔥 WOW - Workout of the Week🔥 👇 👇 👇

🔥 Jump HIIT Routine:
4 Cycles x 7 sets
45 seconds ON / 15 seconds OFF
30 seconds recovery between cycles
Total Time: 30 minutes

➰ CYCLE Breakdown

Set 1: Jump Rope (basic, boxer step, doubles, crosses - speed)

Set 2: 4 shoulder taps, 4 mountain climbers, 2 push ups

Set 3: Jump Rope (running in place - speed)

Set 4: Burpees

Set 5: Jump Rope (speed)
- 4 reps x basic
- 1 reps x crossover or 1-2 reps x double under

Set 6: Slow mountain climbers (hold for 2 seconds)

Set 7: 5 slow squats, followed with basic bounce

Benefit: This HIIT workout first focuses on jumping rope for cardio and weight loss and then shocks the body with an intensive 4 minute body workout. 🔥 You'll burn around 300-400 calories in this 30 minute workout!


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