How To Burn Fat Fast With JUMP ROPE HIIT Cardio (Brandon Carter)

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What if I told you that you could burn more fat by doing less cardio? Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. In this article I will explain how to get the best results from this new and cutting-edge type of cardiovascular training.

You have probably been told, just like the rest of us, that in order to burn the greatest amount of fat you need to do cardio for 20 to 60 minutes at a moderate intensity. This will indeed melt the fat away, but HIIT is a more efficient and athlete-friendly way to train and burn fat at the same time.

How HIIT Works

With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!

Here’s What You Do:

Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.

Then take time to stretch properly and you are ready to begin.

Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.

Or do like me and jump as high as you can, as fast as you can for 30 sec and rest for 30 sec

Do this for no more than 15 minutes.

After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.

Benefits Of HIIT

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The Reason HIIT Is So Successful Is This:

When you work at a high intensity, you burn more total calories per pound of body weight.
High Intensity workouts such as weight training and HIIT boost growth hormone levels.
Elevates the body’s metabolism throughout the entire day!
What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.

Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.

HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!

What Is ATP?
Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.


I will let the study speak for itself. HIIT provides a more effective workout in much less time! Everyone can benefit from HIIT cardio, whether it be the person who is trying to lose weight or the professional football player training for the upcoming NFL season! Give HIIT a try and I am sure that you will not go back to the traditional way of performing cardio again!

How To Burn Fat Fast With Jump Rope “HIIT Cardio” (Big Brandon Carter)


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Mark Church says:

+adonisman808 Did you lose a lot of fat from jumping rope and was that
your only form of cardio on top of your strength training routine?

HunterJakePS says:

Does skipping/ jump rope help get a 6 pack? 

Ike D says:

Think dude has chicken legs? Always wearing pants and never shows his lower
body in his videos. Plus, he couldn’t even jump rope! Big upper body-no
legs! Lmao 

Leugim De Trini says:

Anyone knows what shoe rob was wearing?

Lone Wolf says:

Hey,Brandon,is jumping rope without a rope as effective as jumping with
rope?Keeping your hands up and pretending you hold a rope of

Street says:

i suck at jump rope im not gonna lie

MuRDoC85 says:

Forest Park, NY

Dither Ramirez says:

HI Brandon excellent videos greetings from MILAN ..

Daniele Fortunato says:

Thank you very much from Italy Bran!

Jeff Silva says:

jump rope video where you don’t even show the feet. nice

AshtonBeats says:

This nigga can’t jump rope lmfao.

OkamiXCeleste says:

This is not HIIT, it’s just interval cardio. Still a decent workout
regardless, I love jump ropes. If you truly want to turn it into a HIIT
with ropes you need to do double-unders for 60 seconds and rest for 30. I
personally recommend going for 2 minutes heavy bag at full intensity with 1
minute of JR for moderate intensity for a decent HIIT routine, but that’s
just me.

neezu shrestha says:

Do you make these mistakes in your workouts? Just go and Google Ready Set
Ripped to find out.

CA Paige says:

I appreciate Brandon showing that jumping rope is NOT as easy as it looks.
Folks can be be FIT and still struggle with cardio. We’re all good at
something AND need to improve at something! THANX! Love it!

Jimmy Price says:

wow for someone so ripped he has zero cardio 

Cha Vue says:

This is not true that he has no cardio, because he doesnt usually do jump
rope or at all it is something new to his body but he will adapt adjust to
a new workout quickly considering hes in shape. This is why no plateau
meaning keep changing up 

MauricioR23 says:

Nice video. Where did your boy get that jump rope??? I have a speed rope
but it tangles when I try to do cross jumps

Ezy22 says:

Yo the cat who went 2nd is nice

fuelbasti says:

learn to jump before upload your riods

PaulaEdwina says:

I recently added jump rope to my routine. I will jump rope for 10 minutes.
I actually jump for 12 minutes to account for all the tripping,
gasping/pauses, etc. But I keep at it! It is pretty amazing stuff. The
first time I tried it I suuuuucked LOL! But I’m up to the point now I can
get about 30 turns before I trip!

TheDeltaOrionis says:

Ahahahah awesome!
Apparently it also makes you happy, he’s laughing all the time :D

I already knew about the power of high intensity (sprints and jumping rope)
training in regards to lose fat and build muscle and used to implement it
my workout quite often: the results were amazing, indeed.

Now that spring and warm sunny days came back here in Rome, I’m gonna
start again with this incredible type of training!
Even though, if you’re a manlet like me, you’re pretty much condemned to be
ugly, unmanly and have sucking ass proportions no matter how much you get
ripped, gain muscle and work your ass off.

At least I’ll try to be as healty as possible and have fun like you do!
Thanks for the video and for the inspiration!

slyboogs21 says:

I’m not even 5 mins away from here, you must be from queens.

judy reeves says:

This is a great exercise tool, but will be better with hip hop/ just some
catchy music for motivation and encouragement.

Bhaktapur Thito says:

If you are looking to build muscle, you should do a google search Ready Set
Ripped. That might help you get the body you deserve.

Tifosi Nelson says:

nice ….thanks

kumar joshi says:

Do you make these costly mistakes in your diet? Copy And paste into Google
Fat Blast Furnace to find out.

BaCkDoOrKaiN says:


Bhaktapur Thito says:

If you are looking to build muscle, you should do a google search Ready Set
Ripped. That might help you get the body you deserve.

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