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Anonymous
(Continued here, from OP)
Because these are short sessions, you should rest 30-60 seconds between sets and perform them in sets of 2-5. When I say "mastery" I mean being able to do at least 3 sets without messing up.
They won't take too long - About as long as an HIIT running session, but they will almost invariably work you (in my experience) as hard, or even harder.
As always, learn the individual exercises first before you attempt the entire set. Learn the X-Cross and the Double-Under. These are fairly easy to learn, so I included them, but you can always add in other exercises. I set up the program to be a Pyramid HIIT session: You begin with easy jumps, ramp up to X-Cross, take a step back down to easy jumps, and then ramp even farther up to Double-Unders (much more intense than X-Cross), and then step back down slowly. The workout is (intesity-wise) pyramid shaped, and will give you a good workout for both cardio and fat burning.
Of course, if you wish, you can always add in advanced steps such as 1-legged or SQUATZ jumps. 1-legged jumps will hit your calves heavily, whereas SQUATZ jumps will hit your quads/hams more directly. Just remember to keep the pyramid shaped intensity system and do "High Intensity Interval Training." It wipes me out every time, and hits my legs hard. If it doesn't, I just amp up the workout - It's really easy to, considering how many different jumps there are, how many different ropes, how you can up the speed, and upping the reps/sets themselves. This system has much more flexibiliy/versatility than HIIT running.
Tell me watcha think, /fit/. Or, better yet, try it yourselves and tell me whatcha think. It's been working great for me, just wanted to share what I learned :)
Have a good day.
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