5 HIIT Jump Rope Workout Ideas You Can Do Anywhere

Some of my main memories from elementary school include epic tricks and pieces with a skipping rope, also called skipping rope. These days, with no playground in sight, I’ll have to do a HIIT jump rope workout instead.

HIIT jump rope workouts are a great way to get in shape with high-intensity interval training, especially when you’re short on time. As a beginner, you may need to focus more on technique, but you’ll still get a decent workout. These workouts are designed to increase your heart rate and improve your overall fitness. By combining jump rope exercises with various other movements, you’ll target your entire body and can easily adapt them to your fitness level.

Why jump rope HIIT?

Jumping rope is much more than cardio. This is a full-body workout that improves coordination, builds endurance, and strengthens your upper and lower body. Plus, it’s versatile: you can switch between basic jumps, double-unders (like Crossfit), and even weighted jump ropes to take your workout to the next level.

With HIIT (high-intensity interval training), you alternate between periods of intense exercise and rest, making these workouts quick but effective. Plus, a jump rope is so easy to carry in your gym bag or luggage, so you can workout anywhere, anytime.

5 HIIT Jump Rope Workout Ideas You Can Do Anywhere

As for proper form with a jump rope, I’m no expert, but this is how I set up, with both feet in the center of your jump rope, bend your elbows 90 degrees to that the elbows are tucked into the skipping rope. the sides of your body and upper arms/hands are at hip height when you hold the handles.

From there, the rope should be taut; you can adjust the length of the rope by adjusting the knotted end to make it shorter or longer.

Here are five HIIT jump rope routines you can do in under 30 minutes – with a warm-up and cool-down added. You don’t need any fancy equipment for a jump rope workout: just your rope, some space, and a timer.

Feel free to adjust the rest period – increase or decrease – depending on your fitness level and training goals.

Let’s go – pun intended!

1. Jump Rope and Core Workout

This workout combines jump rope intervals with core exercises to strengthen your core muscles and improve your balance.

• Skipping rope: 1 minute
• rest: 30 seconds
• Skipping rope: 1 minute
• plank: 30 seconds
• Skipping rope: 1 minute
• rest: 30 seconds
• Skipping rope: 1 minute
• Russian twists and turns: 30 seconds

Repeat 3x

You can mix up bodyweight exercises each time you perform the workout; other ideas might be dead bugs, v-ups, kick downs or side planks.

2. Jump Rope and Upper Body Workout

For this session, the focus is on your upper body, working your arms and shoulders while keeping your heart rate elevated with jump rope intervals.

• Skipping rope: 1 minute
• Push ups: 30 seconds
• Skipping rope: 1 minute
• rest: 30 seconds
• Skipping rope: 1 minute
• Triceps Dips: 30 seconds
• Skipping rope: 1 minute
• rest: 30 seconds

Repeat 3x

You can mix up bodyweight exercises each time you perform the workout; try some push-up variations like a decline push-up or a diamond push-up.

3. Jump Rope and Lower Body Workout

This routine targets your legs and glutes to focus more on your lower body.

• Skipping rope: 1 minute
• Squats: 30 seconds
• Skipping rope: 1 minute
• rest: 30 seconds
• Skipping rope: 1 minute
• lungs: 30 seconds (15 seconds per step)
• Skipping rope: 1 minute
• rest: 30 seconds

Repeat 3x

You can mix up bodyweight exercises each time you perform the workout; Other ideas might be squat jumps, side lunges, good mornings, or sumo squats.

4. Jump Rope and Full Body Workout

This full-body workout will have you sweating as you work all major muscle groups with dynamic exercises like burpees and mountain climbers.

• Skipping rope: 1 minute
• Burpees: 30 seconds
• Skipping rope: 1 minute
• rest: 30 seconds
• Skipping rope: 1 minute
• Mountaineers: 30 seconds
• Skipping rope: 1 minute
• rest: 30 seconds

Repeat 3x

5. Jump Rope Endurance Challenge

This one deviates a bit from the high-intensity workout format to work on endurance and cardiovascular endurance with longer jump rope intervals.

• Skipping rope: 2 minutes
• rest: 1 minute
• Skipping rope: 2 minutes
• rest: 1 minute
• Skipping rope: 2 minutes
• rest: 1 minute
• Skipping rope: 2 minutes

Repeat 2x

Tips for success

When it comes to skipping or skipping, as it is a weight-bearing exercise it will not be suitable for everyone, especially those with lower body injuries . If you are not injured, you will of course want to reduce the risk of injury from jumping rope.

First of all, start with the basics if you’re new to skipping; Master the basic hop and steady bounce before moving on to more advanced techniques like double unders, single leg hops, and all the fancy tricks you’ve seen on TikTok.

I hope it goes without saying to stay focused on your form; stay on your tiptoes when jumping, try to keep your jumps “light” and maintain a consistent pace the entire time.

You can track your progress with a training log or record your jumps to see fitness improvements along the way. You can also record your workouts and upload them to platforms like Strava where you’ll see stats like your heart rate and effort level, to make sure you don’t overdo it with your fitness routine .

Finally, you can switch to a weighted jump rope for an added challenge that will also help increase your strength.

Whether you’re using HIIT routines to supplement your strength training or looking to improve your cardiovascular fitness, these jump rope workouts can deliver great results in a short time while still being a lot of fun.

What is your favorite HIIT jump rope workout?

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