Conditioning finishers are one of my favorite ways to ramp up the fat loss results for my clients and in my own personal workouts. This style of training allows you to hit your heavier lifting sets with energy and then follow it up with some short bursts of conditioning work.
On certain days, we will incorporate that conditioning work within the actual training session, but this is just another way to help you get and stay lean. If you are lifting 3-4 days per week, use a conditioning finisher at the end of 2-3 of those training sessions.
As I mentioned above, you will have plenty of energy to complete your lifting sets. Then when you do a conditioning set, you are focused on intensity and speed instead of duration. One of the most efficient ways to do this is with a jump rope workout.
Jump ropes are one of the best conditioning finishers, because they require little space, equipment and learning. Once you master a few jump rope steps and you follow these simple plans, you can get in a great conditioning session in a matter of minutes.
Today I wanted to share with you three jump rope workouts that you can implement into your training right away.
Jump Rope Workout #1- 10 Minutes
Set a timer for 10 minutes and jump rope continuously for those 10 minutes. Mix up your steps and if you are just starting out, take a few 20 second breaks throughout the set. Once you get more conditioned and confident, try to jump as long as you can without any breaks. After a few weeks, you should be able to get the full 10 minutes.
Jump Rope Workout #2- The 30/30
Set your phone or a timer and jump rope as quickly as you can for 30 seconds. Rest for 30 seconds. Repeat this cycle for 8 sets (a total of 8 minutes).
Jump Rope Workout #3- High Knees
Set your phone or a timer and jump rope pumping your knees during each jump for 30 seconds. Rest for 30 seconds. Repeat this cycle for 5 sets (a total of 5 minutes). Pumping your knees up during each jump will increase the difficulty on this one.
Jump Rope Workout #4- Tabatas
Jump rope as fast as you can for 20 seconds. Rest for 10 seconds. Repeat this for 8 total rounds (4 minutes). Give these a try and use 2-3 of them each week to improve your conditioning, endurance and fat loss results.