Interval Training for Fat Loss with Jump Rope

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Instead of working out today, we’re going to attempt a donut-eating contest!

Just kidding. #SorryNotSorry.

(But seriously, sprinkles or no sprinkles?)

We’re actually going to kick our own butts with this interval training workout.

And in the rain no less!



Workout Prep

In this high intensity interval training routine, we’ll be focusing on jumping rope and a significant amount of lower body movement.

We (almost) guarantee you’ll have a hard time walking after this workout.

In fact, after you try this routine, share a selfie with the hashtag LegDay and tag us on Instagram.

A few things you’ll need to be ready for this grueling workout:

You’re going to repeat the circuit below 5 times and it should take you about 30 minutes.

When it’s over, you’ll be sweaty and thankful. If you’re not thankful and you hate us, you won’t be able to run fast enough to catch us anyway. 🙂

If you’re interested in a free month of workouts just like this, click here to get access to our 4-Week Weight Loss Challenge.

Workout Routine


  • 30 Seconds – Jump Rope – Run Up & Back
  • 30 Seconds – Squat Hold
  • 30 Seconds – Jump Rope – Front Straddle
  • 30 Seconds – Jumping Lunges
  • 30 Seconds – Jump Rope – Criss Cross
  • 30 Seconds – Jumping Jacks
  • 30 Seconds – Jump Rope – Regular Bounce
  • 30 Seconds – Squat Hold


  • 10 Seconds Rest Between Each Exercise
  • 1 Minute Rest Between Each Circuit
  • Repeat 4x (Complete 5x Total Sets)

Remember: Don’t worry if you mess up. You will! Just keep going.

Workout Tutorials

Jump Rope – Run Up & Back

Squat Hold

Jump Rope – Front Straddle

Jumping Lunges

Jump Rope – Criss Cross

Jumping Jacks

Jump Rope – Regular Bounce




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