How to Get a Six Pack Jumping Rope: The Ultimate Beginner’s Guide

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What’s up Zen Dude nation? Today we’re gonna talk to you about how to get a six pack jumping rope. Now you can do all the crunches and ab rolls and leg lifts in the world… But if you do not have your food and your overall cardio intact, you are not going to get a six pack.

Today we’re gonna dive into what you need to do to create the physique, which is really what we’re all after, right? Dan and I don’t jump rope just because we think it’s cool… We jump rope because it gives us the result we want.

If you want some help in getting that six pack on, join our FREE four week challenge. Dan and I will coach you up. We’ll give you workouts. We’ll give you love. We’ll give you everything you need to sexify your body.

How to Get a Six Pack Jumping Rope: The Equipment

What do you need to create a six pack? Now you don’t need a gym. You don’t need anything like that, but what you do need is a weighted handle jump rope.

A weighted handle jump rope is gonna help you burn more calories and remove more fat from your body in less time. The weighted handle jump rope provides more resistance on your body, and when there is more resistance you activate more muscles. When you activate more muscles you spend more energy, which helps you burn more fat.

The real secret behind getting six pack abs?

95% of you getting a six pack is going to be dialing in your nutrition.

People talk about eating healthy foods all the time. That’s not what I’m talking about right now. What I’m talking about, is eating the right amount of calories and the correct ratio of macronutrients for your body.

Basically, what you need to do is eat less calories than you are expending. We’ve linked up our macro calculator for you that’s gonna help you find out how much to eat. Check the youtube video in post for tips to use it.

Calculate your Macronutrient Intake

So, this works for just about everyone, men and women. I’m gonna do it for myself. I’m 26 years old. I’m a man, so I’m gonna click man, male. I weigh 185 pounds. I am 6’2 which is seventy four inches. I am highly active because, I’m exercising every single day and then some. My goal is to lose weight. I want to stay nice and lean, so I’m gonna go down here and click ‘calculate calories.’

But there’s one more step.

I’m a guy, so I’m gonna click “high” for protein. I’m gonna calculate it again. If I was a woman I would calculate medium, this is for protein down here guys. So, if you’re a woman, go medium, calculate it again and you’ll see the protein/carb/fat ratio changes.

If you’re a man, click high protein, calculate. There you go. You get your numbers down here. Total calories, carbohydrates, protein, and fats.

Once you have this, you can head over to a site like and create an account. Then, on the daily, track your food intake. Whatever you’re eating, just put it in there and make sure you’re hitting the numbers that the calculator gave you. All right, guys? You can download the MyFitnessPal app for your phone. Super easy. That’s it.

High Intensity Jump Rope Training

Nothing’s gonna replace your effort, all right? Specifically, doing all out effort on jump rope run in place. Think about a sprinter for example. They have the ideal zen dude or dudette physique, nice and sculpted, lean but not bulky. Well, you can replicate this by doing jump rope run in place.

Intermittent Fasting

Next step, working out before you eat or as we call it, and as they call it in the scientific community, working out fasted. I haven’t had anything to eat since last night, and I feel fast …ed. Fasted. I feel fasted.

What does this mean?

It just means that you’re working out before you eat your first meal. So, if you can, before eating, try to go get an intense jump rope workout in. When you’re doing this, you’re mobilizing stored fat and removing it from your body.

What happens when you remove fat from your body?

You reveal what’s underneath, which is musculature in the abdominal region, also known as a six pack.

High Intensity Interval Training

When you do high intensity interval training, also known as HIIT, you are again mobilizing more fat in your body; both in that moment and then also for the rest of the day.

There’s real a thing that happens called EPOC. You like all these acronyms? Basically, it means is that your resting metabolic rate increases, so for the rest of the day you’re burning more calories than you would otherwise.

The goal with everything we’re telling you is to make sure you’re burning as many calories as possible because when you are, you are more likely to be in a calorie deficit that will help you lose more body fat.

So H-I-I-T or high intensity interval training is is going through periods of all out effort, for example, jumping rope as hard as you can or sprinting rope as hard as you can, followed by complete rest.

Rest. Rest. Rest.

This pattern helps you increase your resting metabolic rate, which means for the rest of the day, your body is burning more calories than it would otherwise.

Build Strong Abs

In addition to getting your nutrition down and jumping rope to reduce your total body fat percentage… Yes, you do want to build the abdominal muscle, so we have a few exercises we want to recommend for you.

Some of our favorite ab exercises are:

  • Leg raises

  • Planks

  • Mountain Climbers

Guys, there are tons of ab exercises you can do, we just wanted to give you a few to get you going. At the end of the day, the thing that will create the biggest result is getting your nutrition dialed. You making sure that you’re in a calorie deficit, by doing things like jumping rope. The icing on the cake, the cherry on top that’s gonna really give you that sexy six pack? Do those extra ab exercises.


If you like what you’ve learned here today, head on over to our youtube channel, give us a follow and learn everything you need to know about becoming a lean, sexy jump rope ninja.


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