Home Workout #50: Jump Rope Tabata

Home Workout #50: Jump Rope Tabata

Double Unders:

Today I teach you how to do Double Unders (power jumps) with your Jump Rope, using Buddy Lee's system.

This is a 4-minute TABATA home workout. It's extremely intense and consists of double unders and push-ups.

tabata 50

Equipment Required:

Dr Sara Solomon Cross Speed Jump Rope Buddy Lee Jump Ropes

Video Workout

Keep this circuit mega-INTENSE; otherwise, you are not going to benefit from metabolism-boosting effects of Tabata training. Maximize fat-burning by doing this workout fasted as soon as you wake up … and stay fasted for at least 2 hours after the workout (you can drink your BCAAs).

Tabata training:

  • Is a type of high intensity interval training touted as the most intense and effective way to burn fat.
  • Consists of 20 seconds of “all out effort” followed by 10 seconds of rest. This takes 4 minutes.
  • When I say “all out effort”, that means you should feel like your lungs are going to explode by the time you reach the 2-minute mark. Watch the workout to hear how my breathing changes over the course of 4 minutes. You can see and hear me struggling!
  • After doing extremely intense Tabata exercise, your body will continue to use more oxygen than normal during the next 24 hours. In other words, your metabolism will be higher, which means you will continue to burn extra calories.
  • Do not do more than 4 minutes of Tabata at a time. The 4-minute workout should be so intense, that you couldn’t possibly do another 20 seconds of “all out effort” after the 4 minutes are up. If you can do more than 4 minutes, this means you were not engaged in “all out effort”.

This 4-minute circuit consists of 8 Jump rope exercises. Set your timers for 20 seconds of work and 10 seconds of rest.

IMPORTANT: For today's workout, I recommend beginners perform the bounce step and/or alternate foot step. More experienced jumpers can do power jumps.

Buddy Lee's Technique for Power Jumps:

  • Execute 3 bounce-step jumps.
  • On the 4th jump, bend your knees forward and jump off the floor 5 inches WHILE turning your wrists a little faster so the rope passes under your feet 2 times in one jump.
  • Once you have mastered this, try 2 consecutive power jumps, then 3, then 4, etc.
  • Once you can execute 20 consecutive power jumps, focus on jumping only 2 inches off the floor.
  • Remember: the key to power jumping is not jump height, but rather, quick turning of your wrists.
  • Keep your body as upright as possible. Don't pike. Don't squeeze the rope handles and do not hold your breath.

Today's Workout:

  1. Power Jumps
  2. Push-Ups
  3. Power Jumps
  4. Push-Ups
  5. Power Jumps
  6. Push-Ups
  7. Power Jumps
  8. Push-Ups

Do the workout with me! Just click on the video and GO!

p.s. Need some motivation? Click here to see all the incredible TeamSS Transformations!

Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. Just got your jump rope today! I almost jumped the mailman! LOL!! I have to say, I’ve been using a jump rope I got at Wal-Mart up until now and admittedly never thought there’d be such a difference!!!!! WOW!!! I feel like a pro using your rope, I’m already better at it!! Amazing difference!

  2. Just wanted to know if when your fasting do you just take amino acids and cla?


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