If you want to take your HIIT workouts to the next level and burn more calories and fat, you should start skipping.
Of course, not days at the gym. Just skip the weights and use the jump rope instead. It’s one of the best pieces of equipment you probably already have.
Don’t worry if you haven’t played with a rope since elementary school. This isn’t just a toy for kids. One of the best ways to take your HIIT workout to the next level is to do something simple that you used to do when you were younger.
A study found that skipping rope is one of the best cardio exercises. Just 10 minutes a day of skipping rope is the same as 30 minutes of jogging. Experts praise the activity as a great way to work out your whole body and keep your heart healthy.
Once you know how to use the jump rope, you can use it in your workouts as a warm-up or to replace the cardio routine you tend to skip. Even though jumping rope is more fun than logging miles on a treadmill, you should still keep yourself focused by doing more than just a set amount of time or a set number of skips. Check out this countdown workout to get started.
Skip 10 times with both feet, then 10 times with your right foot, 10 times with your left foot, etc. Back to both feet for nine skips, then nine each to the right and left. Drop one rep at a time until you reach zero.
1. Jump Roping for HIIT
When you’re really good at jumping rope, you can add a jump rope to high intensity interval training (HIIT) and get a great workout. It will be fast, too, because you won’t have to spend hours on the treadmill to get the same results. Just don’t overdo it. Do an HIIT workout about once a week, especially if you’re adding it to a weight training programme.
Check out this helpful video from Bloom to Fit to learn some new HIIT moves that you can add to your jump rope playbook. There’s a lot more to do than just skipping in place, so use these variations to spice up your routines.
Here are four high-intensity interval training (HIIT) workouts that use a jump rope and body weight moves to take your cardio to the next level. In the time given, use the correct form as many times as you can to skip. Each loop should be done five times.
2. The Jack and Squat – Medium
20 seconds of jumping rope jacks
10 seconds of rest
20 seconds of body weight squats
10 seconds of rest
Side to side jumps – 20 seconds
10 seconds of rest
20 seconds of alternating bodyweight lunges
10 seconds of rest
Jack jump rope – 20 seconds
10 seconds of rest
Rest one minute.
17.5 minutes are allotted for the workout.
3. The Fighter – Hard
30-second boxer step
10-second break
30 seconds to jump off the step.
10-second break
30 seconds Crisscross jump
10-second break
30-second high knee jumps
10-second break
30-second boxer step
10-second break
Rest one minute.
Total workout time: 22 minutes
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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
Must Read: 13 Ways to Make 2023 the Healthiest (and Tastiest) Year of Your Life
Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
