These Jump Rope HIIT Workouts Will Torch Fat
To get the best fat-burning HIIT workout, you’re going to have to skip.
If you’re looking to push your calorie burning, fat-busting HIIT workouts to the next level, you should start skipping.
Not days in the gym, of course. Just skip out on the weights in favor of one of the most efficient pieces of equipment you probably laying around: the jump rope.
If you haven’t picked up a rope since your elementary school days, never fear: This isn’t just a kid’s toy. The mindless, simple activity of your youth is actually one of the best ways you can take your HIIT workout to the next level.
Skipping rope is one of the most effective cardio exercises around, per a study that found just 10 minutes a day with the rope was comparable to 30 minutes of jogging. Experts tout the activity’s benefits as a certifiable full body workout that promotes good heart health, too.
Grown-up skipping is focused on speed and coordination, so leave your slow schoolyard pace behind. Here’s a quick explainer on how you should approach your skips.
Once you have the basics of the jump rope down, use it in your training as a warm up or a stand in for the cardio routine you’ve found yourself skipping most often. Even though the rope is more engaging than logging miles on the treadmill, you should still keep yourself focused by doing more than just a set period of time or a fixed number of skips, so check out this countdown workout to get started.
Skip on both feet for 10 skips, then shift to your right foot for 10 skips, then your left for 10 skips. Go back to both feet for 9 skips, then right and left for 9 each. Keep dropping a rep until you hit zero.
Jump Roping for HIIT
Once you’re really a rope pro, add a jump rope to high intensity interval training (HIIT), and you’re in for a hell of a workout. It’ll be quick, too—you won’t have to spend the hours on the treadmill you might have for otherwise similar results. Just don’t overdo it. Tackle a HIIT workout about once a week, especially if you’re adding onto a weight training program.
Check out this helpful video from Bloom to Fit to learn some new HIIT moves to add to your jump rope playbook. There’s way more to do than just boring skipping in place, so spice up your routines with these variations.
- The Basic – Easy
Standard jumps – 20 seconds
Rest – 10 seconds
Right foot hops – 20 seconds
Rest – 10 seconds
Left foot hops – 20 seconds
Rest – 10 seconds
High knee jumps – 20 seconds
Rest – 10 seconds
Standard jumps – 20 seconds
Rest – 10 seconds
Rest one minute.
Total workout time: 17.5 minutes
- The Jack and Squat – Medium
Jump rope jacks – 20 seconds
Rest – 10 seconds
Body weight squats – 20 seconds
Rest – 10 seconds
Side to side jumps – 20 seconds
Rest – 10 seconds
Alternating bodyweight lunges – 20 seconds
Rest – 10 seconds
Jump rope jack – 20 seconds
Rest – 10 seconds
Rest one minute.
Total workout time: 17.5 minutes
- The Fighter – Hard
Boxer step – 30 seconds
Rest – 10 seconds
Off step jump – 30 seconds
Rest – 10 seconds
Crisscross jump – 30 seconds
Rest – 10 seconds
High knee jumps – 30 seconds
Rest – 10 seconds
Boxer step – 30 seconds
Rest – 10 seconds
Rest one minute.
Total workout time: 22 minutes
- Skipmaggedon – Intense
Crisscross jump – 45 seconds
Rest – 15 seconds
Backward jump – 45 seconds
Rest – 15 seconds
Alternate foot criss-cross – 45 seconds
Rest – 15 seconds
Mummy kicks – 45 seconds
Rest – 15 seconds
Double under – 45 seconds
Rest- 15 seconds
Rest 2 minutes
Total workout time: 35 minutes
