Day 24 | Home Tabata Workout – 4 MINUTE JUMP ROPE CHALLENGE

women fitness club

Take the Challenge!
How many reps can YOU complete?
(Double or Single Unders count!)
SONG: “Dance Monkey (Tabata)”

Moorea Spoljaric (@MooreaSpoljaric), CrossFit coach & M2 Performance Nutrition Coach takes on the TABATA JUMP ROPE CHALLENGE

The Challenge:
How many reps can you complete in a 4-minute Tabata? Double-Unders or Single-Unders.
(Moorea happens to be doing double-unders)

Tabata Songs

Moorea Spoljaric:

Filmed at:
Kendall Square CrossFit

Tabata Songs:

Tabata Songs

TabataSongs creates music that matches the exact timing of the Tabata Protocol.

What is the Tabata Protocol? 20 Seconds of sprint/work, 10 second rest, for 4 straight minutes. Tabata music lets you focus on your workout, rather than think about having to look at your watch or a timer.

Tabata Training began in the mid 1990’s. Japanese fitness researcher Dr Izumi Tabata created a HIIT (high intensity interval training) workout, using this very method. Dr Tabata proved the tabata method to draw heavily from both the aerobic and anaerobic systems, unlike most conventional workouts, which tend heavily favor one or the other.

The Tabata Interval has gained a lot of recognition throughout the Crossfit community, running community, and health clubs across the globe, for its versatility, adaptability, and positive results.

The Tabata Interval Method has proven to maximize VO2 max, while also building endurance, burning fat, and retaining muscle. Though the Tabata was not designed as a fat loss or weight loss program, it has gained a lot of recent attention in response to tabatas ability to speed up the metabolism and burn fat.


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About the Author: Tabata Songs


  1. Because of this informative guide, I was able to improve my vertical jump and I could almost dunk. I`ve always aspired to better at basketball. When you read this vertical jump method, you will be able to know an amazing workout plan to achieve a higher jump and also detailed explanations on the biomechanics behind a vertical jump. I found this jump tip on Google. It is Julian Jumρosen

  2. Moorea
    This one I can hang a little better…👍
    Seein-as-how I can barely make it to 20-30 without tangling my rope in my feet….🤩🤩🤩….I cant keep up with you.
    Round 8….I made it to 36….💪…tangled in my feet right at the STOP.
    Are you getting 2 passes with the rope per jump ?
    (Dont forget…57yr old here) 😉

  3. I had the hardest time learning double unders (new to CrossFit). Started with singles on this Tabata, randomly throwing double unders in. As the rounds progressed, I would throw more and more double unders. By the last round I had gotten at least 15 consecutive double unders!! Will continue to use this tabata for sure. Not only did it help me figure out the timing/rhythm for my double unders, I’m also so exhausted.. More than I would be if I ran 1+ miles!! 🤟🏼

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