10 minute intense workout at home or outdoor. You will only need a jumping rope and your motivation. Get ready to be challenged big time. Join me! Let's workout!
10 Minute Intense Workout Jump Rope HIIT Routine
Your 10 Minute Intense Workout:
To perform this 10 minute intense jump rop workout, you have to set your interval timer to 10/10 seconds of work/rest.
Perform 30 rounds (a total of 10 minutes) of the following jump rope styles:
1. Double unders
2. High knee sprint in place jump style
Tempo: 1.5 (15 doubles in 10 seconds) + 25-30 high knees in 10 seconds.
No big rests, we will continue in the 10/10 seconds of work/rest fashion until the end of the 10th minute mark or a total of 30 rounds performed.
10 Minute Intense Workout For Beginners
I will jump straight to the point. Not everyone can do double unders or high knee sprint in place.
If you are a beginner and cannot perform both jumping styles presented in the video, then replace both movements with a regular 2 feet jump rope bounce.
CAUTION: this is a 10 minute intense workout. This is a sprint. As such, keep in mind that it's highly recommended to follow at least 2, 2.5 jumps per seconds. So make sure to push the pedal here. It's just 10 minutes of effort so give your max.
Is Exercising 10 Minute Per Day Enough?
Ten minutes of high intensity work daily is more than enough to lose weight, skyrocket your energy, stamina and brain productivity.
Everything depends on the exercise selection and time protocol which you will use/pick/follow.
In that particular 10 minute intense workout, we use 10/10 seconds of work/rest protocol which is a brutal one when it comes to intensity.
It doesn't sound much serious but trust me, once you move through 2-3-4 minutes of your session, you will believe what am I talking about here.
So is it enough to do 10 minutes of working out per day to lose weight and get results?
How Often To Do 10 Minute Workouts?
10 minutes is not much of a time to workout. As such, sprinting everyday might be a challenging task sometimes. However, if this is the only time that you can invest per day for working out, then I would suggest you to follow at least 5-6x 10 minute workouts per week.
Also, to get the max out of this short time, make sure to perform full body workouts in order to burn extra calories and get more benefits out of your sessions.
And also, do not forget to warm up for 5-10 minutes before your session.
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What Is a Good 10 Minute Intense Cardio Workout?
A good 10 minute intense workout can be considered as the one which will be performed with minimum time resting, and while doing a high intense/more sprinting focused work.
The main focus here is to use the maximum time under tension while working in such tight frame.
Keep in mind, that you can use also bodyweight exercises, resistance band movements and adding some weights sometimes in your 10 minute workouts to give you variety and spice up your routines so you can avoid getting bored.
In addition, if you perform regularly lifting or any type of resistance work (bodyweight exercises included here), you can include such 10 minute jump rope routines as a finishers of your lifting/resistance workouts.
Does 10 Minute Of Intense Exercise Burn Fat?
Can you lose weight with just 10 minute workouts? Yes, you can. Of course, if your sleep/ recovery is good and your diet is on check.
However, let's look up closer into the scenario of when you might don't want to change your diet but you still want to spike up your energy and lose body weight/fat.
Make sure to sleep well, at least 7-8 hours per night for optimal recovery and also, perform 5-6x 10 minute intense workouts per week or use these as resistance workout finishers at the end of your sessions.
10 Minute Intense Workout Variations
Here is another 10 minute intense workout which you can try after this routine. In addition, I wanted to share with you a few more compilations that I have prepared for you. 14 HIIT Workouts For Men, 27 Full Body Workouts Without Weights.
Give some of these workouts a try and let me know what you think.
Summary of Today's 10 Minute HIIT Workout With The Jump Rope
Today I have shown you a 10 minute intense workout with the jumping rope. The jumping styles presented are a bit more advanced, however, if you cannot perform double unders and high knee sprint in place jump rope styles, then just do regular 2 feet jump rope bounce.
Follow the 10/10 seconds of work/rest protocol and perform full 30 rounds. The tempo that should be followed is at least 2 - 2.5 jumps per second. That means you have to finish 25-30 jumps in 10 seconds time.
In addition, today we have talked about how often to do 10 minute workouts, can you lose weight with such routines and what can be considered as a good, complete 10 minute intense workout.
What comes next for you?
Give this session a try. Either you are a total beginner or an intermediate trainee. Once you are done, reach back and tell me how it was!
I will LOVE to Connect!
Do you like the jumping rope workouts?
To Your FIT.ter Self.
Thanks For Reading.
Here is another 10 minute intense workout which you can try after this one.