If you’re looking to push your calorie burning, fat-busting HIIT workouts to the next level, you should start skipping.
Not on gym days, of course. Just skip the weights in favor of one of the most efficient pieces of equipment laying around: the jump rope.
Skipping rope is one of the most effective forms of cardio 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.
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 routine 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 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.
Here are four HIIT workouts that use a jump rope and body weight moves that will push your cardio to the next level. Skip as many times as possible using proper form in the allotted time. Repeat each circuit five times.
1. 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
2. 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
3. THE FIGHTER – HARD
Boxer step – 30 seconds
Rest – 10 seconds
Off step jump – 30 seconds
Rest – 10 seconds
Criss cross jump – 30 seconds
Rest – 10 seconds
High knee jumps – 30 seconds
Rest – 10 seconds
Boxer step – 30 seconds
Rest – 10 seconds
Rest one minute.
4. SKIPMAGGEDON – INTENSE
Criss cross jump – 45 seconds
Rest – 15 seconds
Backwards 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
