How To Get Ripped and Cut up Fast As Hell With Jump Rope HIIT Cardio

How To Get Ripped and Cut up With Jump Rope HIIT Cardio

Spring break is coming, and if you are like me, your trying to get crazy ripped and cut up. I think that the best way to get cut up is by doing HIIT Cardio (and following a good diet plan). In this post, I will show you how to to do HIIT Cardio with nothing but a jump rope. First, I want to tell you a little more about HIIT and why it is so effective at getting you ripped.

HIIT involves alternating intervals of extremely intense exercise with short recovery intervals. Your high-intensity intervals should be  only about 30 – 60 seconds long, and your recovery intervals should about 30 – 60 seconds (or longer if you need it) . During your high-intensity intervals, work hard enough that you have a hard time completing the interval.


Tons of studies that compare HIIT to continuous steady state cardio  show  HIIT is wildly superior for burning fat, despite that if takes way less time.

One of the the studies that discovered that HIIT was more effective for fat loss was done in the 1994 study by researchers at Laval University (Ste-Foy, Quebec, Canada). They showed that people who followed a 15-week HIIT program lost way more body fat than those following a 20-week continuous steady-state endurance program.

How To Get Ripped and Cut up With Jump Rope HIIT Cardio

How To Get Ripped and Cut up With Jump Rope HIIT Cardio

The major reason that HIIT works so well to burn body fat so much better than continuous steady-state cardio appears to be due to the greater increase in resting metabolism following HIIT:


A 1996 study from Baylor College of Medicine (Houston, TX) Showed that people who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.

HIIT Cardio Increases Testosterone Levels 

studies have shown that HIIT workouts can also help boost testosterone levels

In a study at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers showed that people that did HIIT Cardio burned almost 10% more calories during the 24 hours following exercise compared to the people who did continuous steady-state exercise.

How To Get Ripped and Cut up Fast As Hell With Jump Rope HIIT Cardio

The research also confirmed that HIIT was effective at enhancing the metabolic machinery in muscle cells that promote fat burning and blunt fat production:
The Laval University study that  also found that the people that did HIIT cardio had built muscle fibers that were significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.

How To Get Ripped and Cut up With Jump Rope HIIT Cardio

But Is HIIT A Hit For People That Also Want to Build Muscle?

Hell Yeah!!! While many bodybuilders and trainers argue that doing slower and longer cardio is best to burn fat and protect muscle mass, the opposite appears to be true.

HIIT Cardio will not only help you maintain your muscle, but can actually help you build MORE muscle mass! When you do slow cardio, you are training your muscle fibers to be more aerobic and have greater endurance.

Do you know how muscle fibers adapt to becoming more aerobic and gaining greater endurance? By becoming smaller and weaker!!! The smaller a muscle fiber is, the less time it takes for nutrients to travel within the muscle fiber. This speeds up the rate that the nutrients can be burned for fuel.

Saying that slow cardio for longer periods of time is best for maintaining muscle mass is similar to saying that curling 2-pound dumbbells for 45 minutes  will build more muscle than curling 50 pound dumbbells for sets of 10 reps with 2 minutes of rest between sets. See what the hell I am saying man!!! the higher-intensity workout clearly builds muscle WAY better. If you think about it, weightlifting is actually a form of HIIT!!!!

The research backs this up:

How To Get Ripped and Cut up With Jump Rope HIIT Cardio

How To Get Ripped and Cut up With Jump Rope HIIT Cardio

Another benefit of HIIT is that you can do it almost anywhere with any piece of equipment—or without any equipment at all! Although it can be, HIIT does not have to be done on gym cardio equipment. The possibilities are virtually limitless. You can use it with a jump rope, with weights, with strength bands, with your body weight.
So consider doing less slow and long workouts in the cardio area and do more HIIT. The benefits will be maximal fat loss due to a ramping up your resting metabolism and fat burning enzymes, while building muscle, all in a minimal amount of time.


Here are to video of how to do HIIT Cardio with just a Jump Rope

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Here is the workout

  • Jump rope as fast as you can for 60 seconds
  • Rest for 15-30 seconds
  • Repeat 5 – 10 times (take more rest if you need to)

Here is another video that uses Jumping rope and Sprinting

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )


  1. Follow a good diet plan (in the new episode of our comedy podcast, I talk about why i DO NOT eat organic food)

  2. Drink Plenty of Water Each Day

  3. Get enough sleep each night

  4. Try HIIT cardio With SPRINTING

  5. Try using Ice Baths  To burn Fat


Boutcher, S. H. et al. The effect of high intensity intermittent exercise training on autonomic response of premenopausal women. Medicine & Science in Sports & Exercise 39(5 suppl):S165, 2007.

Gorostiaga, E. M., et al. Uniqueness of interval and continuous training at the same maintained exercise intensity. European Journal of Applied Physiology 63(2):101-107, 1991.

King, J. W. A comparison of the effects of interval training vs. continuous training on weight loss and body composition in obese pre-menopausal women (thesis). East Tennessee State University, 2001.

Meuret, J. R., et al. A comparison of the effects of continuous aerobic, intermittent aerobic, and resistance exercise on resting metabolic rate at 12 and 21 hours post-exercise. Medicine & Science in Sports & Exercise 39(5 suppl):S247, 2007.

Paton, C. D., et al. Effects of low- vs. high-cadence interval training on cycling performance. Journal of Strength and Conditioning Research 23(6): 1758-1763, 2009.

Smith, A. E., et al. Effects of β-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition 6:5, 2009.

Talanian, J. L., et al. Exercise training increases sarcolemmal and mitochondrial fatty acid transport proteins in human skeletal muscle. Am J Physiol Endocrinol Metab IN press, 2010.

Talanian, J. L., et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology 102(4):1439-1447, 2007.

Tjonna, A. E., et al. Superior cardiovascular effect of interval training versus moderate exercise in patients with metabolic syndrome. Medicine & Science in Sports & Exercise 39(5 suppl):S112, 2007.

Trapp, E. G. and Boutcher, S. Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise. Am J Physiol Regul Integr Comp Physiol. 2007 Dec;293(6):R2370-5.

Treuth, M. S., et al. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine & Science in Sports & Exercise 28(9):1138-1143, 1996.

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Here are some testimonials I received from people that have used my workout plan to accomplish there fitness goals using MY WORKOUT PLAN. If you want to see more testimonials click here.

High Life Workout Plan

“I´d like to thank you for everything you`ve done up til now. Thanks to you i was able to accomplish my FItness Goals in the past year. Here are 2 pics. Sry for the before pic found no better one.
Would be glad to see it on your Facebook site or Homepage so that i can also motivate others to not give up
best regards”
-Christopher Scharner

High Life Workout Plan testimonial Before and After

“All of my coworkers, family and friends ask me how I lost all my weight (currently at a loss of 58 lbs) and built all of my muscle. I tell them that I used all that I learned from you as a base of my eating habits and work out plans. I wanted to thank you for all the helpful information and I wanted to send you a before and current (2 months ago) picture of myself so you can see my progress thanks to you. The before picture was a little over 1 year from the more current picture. I hope Brandon himself gets to see this because I would like him to know the huge impact his words and videos have had on my life and hopefully many others.” – Michael Alexander

(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)

High Life Workout Plan

“Results dont just come over night, and supplements can only do so much.. But these workouts Brandon provides are the real deal! For real results and real motivation quit doing the same workouts and try something new! I did, and I’m seeing satisfying results already!!” – Joshua Everett

High Life Workout Plan Brandon Carter

““i watched your youtube vids, which helped me with my body transformation. check my weight loss album!” – Kamari”

High Life Workout Plan testimonial Before and After

“Hi Brandon, my name is Ergin YALI and Im currently 17 years old,
First of all I want to thank you for all the great and helpfull
information that I learnt from you and from your site. Most fitness
instructors, and nutritionists I have talked at the past made me kept
wasting my time and money, but you man, you are completely different.
I learned almost all my eating and workout plans/tips from you. Thanks
again for sharing all your knowledge with me and others. till 9
months ago I was 105 kg, now I m currently 70 kg. My waist reduced
143cm to 86 cm. No any other words needed, photos describes my
situation. I got leaner and also added lot of muscle. I hope you get
this mail man, because I would like you to know your
words,tips,inspirational quotes and videos changed my life. I hope
others can reach their goals too. Also you’re a brilliant musician
man, KEEP IT UP!!! (sorry for wrong sentences man, my english is not
that great)”
-Ergin Yali

High Life Workout Plan

“Using you as an inspiration, I’ve got these results”
-Anders Christensen

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.
Download the Full High Life Workout Plan NOW



Brandon Carter (Follow Me With The Links Below

5 thoughts on “How To Get Ripped and Cut up Fast As Hell With Jump Rope HIIT Cardio

  1. hi brandon,
    can you show us how to do a flag??
    I have your certain photos of you doing it. It would be pretty cool…

  2. hey brandon,

    just wanna ask bout the 2 day split . if can i do like this

    Monday-Upperbody with cardio
    Tuesday-Lower body
    Wednesday-Upperbody with cardio
    Thursday-Lower body
    Friday- Upperbody with cardio
    Saturday – Lower body
    Sunday- Rest

    then repeat or should i do like im gonna workout for 2 consecutive days then rest then do it again?

  3. Hey big Brandon! I just wanted to tell you that the last video you posted about staying motivated really helped me out ALOT! This one something I already came to realize about how trying to get ripped can really help you with everything in life because it takes SO MUCH effort to achieve. Planning, consistency, determination, etc and is truely the hardest thing you can ever achieve in life for the best gift you can ever recieve. People don’t realize that it’s not just the sexy body, better health and longer time to walk the earth but ti’s the SELF CONFIDENCE that comes along with it!

    That’s why I absoultely despise all of these losers out there who take steroids and sell out to using their bodies to sell shit products that don’t work like the “Shake Weight”. It’s nice to finally hear it from someone who is already ripped and has done it. You’re going to be the absolute BEST father one day when you decide to have kids.

    Keep saving lives my brotha! Don’t stop and keep the videos and posts commin!

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