 What up Zen Dude Nation? We got a 10 minute jump rope workout for you. No funny business today. We're going to do a 90 second warm-up. Take 15 seconds to catch your breath and then we're getting right into two high intensity interval training circuits that we're using a jump rope for. For each one of these circuits we're going to be doing 30 seconds per exercise with a 10 second break in between and in between the two circuits that we do in this 10 minute workout we're going to take a 30 second rest and let you catch your breath before finishing it off. Before we get into this workout I cannot emphasize enough how important it is for you to go all out with your effort. You need to leave everything you have on the fields or on the court or wherever you jump a rope. When we only do 10 minutes of exercise we want to up the air and we want to give this everything we have with our effort so we can burn the most amount of calories in the least amount of time. Let's get after it. All right fam let's get after it. We're starting off with jumping jacks for the first exercise of the warm-up and here we go. So you get 90 seconds in this warm-up you really want to go about moderate intensity don't kill yourself here just get your body warmed up start moving. You're going to see here rotating through exercises now you're moving on to air squats really focusing on pushing those knees out and dropping that butt down to about knee level. So you want to create that nine degree angle between your hamstrings and your calves. Same thing here with the lunges keeping a nice control and creating that 90 degree angle between your calves and your hamstrings. Great work. Finishing up here you got 30 more seconds and now we're moving on to the workout. Here we go. Jump those jacks. We're going to finish here with some air squats. 10 seconds left here we go. Finish strong. 3, 2, 1 rest. Now you got 15 seconds and we're going right into jump rope regular bounce. Like I said before you got into this workout all out effort with each one of these exercises you only have 10 minutes total you already got two minutes down so you have eight more minutes let's rock. As fast you can jump rope regular bounce. Again folks here I'm barely bringing the ball of your feet off the ground and making all the movement happen in your wrist here. Let's move to the side here and let me see this angle. See my feet are barely coming off the ground and really the only thing that's moving here is on my wrist and a man bought a little bit. I think that thing's popping around because it does its own thing. It's got a mountain of its own. Good rest. Take a deep breath in through your nose out through your mouth. We got jump rope run in place coming up right now. And again here with jump rope run in place we want most of the movement to happen to your wrist and you want to barely be bringing the balls of your feet off the ground. Keep it nice and controlled. Keep that core tight. Spin that rope as fast as you can. Really trying to get the most out of these exercises. I'm going as hard as I can. I'm spinning this rope just as fast as I can. So you're going to see I get super winded. I wanted to include the rest periods like you see right here so you can see how winded I actually get through these workouts. This is not easy for me. This is not easy for me either. Alright jump rope side straddle. Let's get into it. The key here is to be exploding off the balls of your feet back and forth. Really working on our lateral movement here and again really just going as far as you can so you can burn as many calories as possible in the shorts I'm going to work out. Alright three, two, one, rest. You're going to notice just some of these exercises. I go a little bit into the rest period and sometimes I start a little bit late. Don't worry about it. Do the best you can to just follow along. So unlike the run in place with the high knees we're really driving our knees upward now. We're trying to get those knees as close as we can to waist level high. Keeping the intensity up here you only got 10 more seconds for the sex exercise. Here we go finish the run and go ahead and rest. Again here you're still keeping everything controlled and it looks like this is an effortless movement for me but it's actually really working it pretty hard. You can see I'm spinning that rope as fast as I can by wrist. I'm just trying to keep the movement as before as I can with my feet. Alright go ahead and chill out. You're going to see I'm going to go into the rest breaks until a lot of these. Follow the timer as much as you can. That's going to guarantee that you're doing it for exactly 30 seconds. And jump rope double unders. Again here you're really focusing on exploding up keeping your body as stretched out as vertical as possible. Keep your hands down that's going to make you make it easier to do these rotations for the double unders. So you can see here I messed up too it happens. Doing double unders for 30 seconds straight is not easy and don't worry about it if you mess up. So now you got a 30 second rest take a deep breath into your nose out of your mouth gather your composure here. We're going to go through that circuit one more time in about 20 seconds here. So get ready to rock do what you got to do get a sip of water if you need it and we're going to get right back into it. Alright right back after a jump rope regular bounce let's go. As fast as you can barely bring in those the balls of your feet off the ground spin out rope as fast as you can with the wrist keeping those arms and core nice and tight finish on 15 seconds. Got to tie my shoes got to keep your shoes tied safety first you guys like that zen dojo behind me? Alright jump rope run in place again do your best to barely be bringing your feet off the ground here you just want to spin that rope as fast you can keep everything controlled tight really just sprinting here all out effort let's go 10 more seconds let's finish strong we're going to take a deep breath in through your nose out through your mouth let's get right back into a jump rope side start like exploding back and forth here all out effort give it everything you have only a few exercises left finish strong here 10 seconds more again don't give up on for me or keep your form tight let's go and go ahead and rest take a deep breath calm yourself back at it all out effort let's go 30 seconds come on driving those knees up as high as you can really aim and try to get those as high as your waist every time you see here as i get fatigued even i have trouble doing head tires but you want to push yourself as hard as you can do your best five more seconds finish strong awesome work go ahead and chill 10 seconds deep breath into your nose out through your mouth here where you're off control again here you're still trying to spin that rope as fast you can we're just doing those little double taps with each foot we're doing the fast we can keep tight finish strong let's go all right you got one more exercise you're done for the day give it everything you have you can't do jump rope double unders just to jump or break it out as fast as you can let's go all out effort you're finished strong 20 seconds you're done for the day here you go finish strong five more seconds and you're done with this workout where it goes and you nation you don't if you enjoyed this video please give the video a like give it a subscribe you know tell a friend drop a comment below if you have any questions and finally if you want more workouts like this we have a free four week challenge i'll link it up in the top right hand corner of the screen for you hop in we'll give you four weeks of jump rope and body weight workouts we'll give you an awesome community we'll give you some mentorship for myself and dan it's a great deal hop in there you will not regret it and if you want to use a jump rope that we use throughout this workout and we use it just about every other workout you're gonna see on a youtube channel i'll link it up in the top right hand corner for you right now as well so grab that you'll have a gym anywhere you are in the world thanks for watching today guys we'll see you in the next high intensity jump rope workout