HIIT with Jump Rope

High-Intensity Interval Training (HIIT) allows you to perform alternate sessions of high-intensity workouts with lower-intensity workouts as recovery, facilitating weight loss as well as increasing energy output. Studies have shown that HIIT burns three times more calorie as compared to normal cardio workouts.

Incorporating jump rope into your HIIT routine lets you engage more muscles and helps in burning more fats and calories. It increases metabolic output, not just during the exercise but also afterward. Therefore, your body uses more energy to restore the oxygen levels, repair your muscles, and remove excess lactic acid, all of which result in an increase in post-exercise calorie burn, called EPOC or excess post-exercise oxygen consumption.

Benefits of Including Jump Rope in HIIT

  • You can easily increase or decrease the intensity of your jump without any delay.
  • Lowers the chances of injury as it keeps your core engaged and back straight. As you land on the ball of your feet the force of impact onto the joints is lower thereby reducing stress.

Jump Rope HIIT Workout Routines

We have shared a sample 20-minute circuit suitable for beginners and intermediate trainees, in which you should set the timer for 50 secs of exercise and 10 secs of rest, for 20 cycles. For the rope jumping part, combine the standard forward jump with the alternating-foot technique.

Jump Rope HIIT Workout Routine

1. Circuit Workout

  • Rope Jumping (set: 1, reps: 50 secs, rest: 10 secs)
  • Pushups (set: 1, reps: 50 secs)
  • One-Arm Dumbbell Row (set: 1, reps: 50 secs)
  • Rope Jump (set: 1, reps: 50 secs, rest: 10 secs)
  • Bench Dips (set: 1, reps: 50 secs, rest: 10 secs)
  • Rope Jump (set: 1, reps: 50 secs, rest: 10 secs)
  • Kettlebell Thruster (set: 1, reps: 50 secs, rest: 10 secs)
  • Rope Jump (set: 1, reps: 50 secs, rest: 10 secs)
  • Plank (set: 1, reps: 50 secs, rest: 10 secs)
  • Rope Jumping (set: 1, reps: 50 secs, rest: 10 secs)
  • Barbell Step Ups (set: 1, reps: 50 secs, rest: 10 secs)

Here is another jump rope HIIT routine that will help you build a sculpted physique. It involves intense jumping along with full-body sculpting workouts and is ideal for trainees with intermediate to high experience level.

2. Full-Body Workout Routine

  • Intense Rope Jumping (set: 1, reps: 20 secs, rest: 5 secs)
  • Squats (set: 1, reps: 30 secs, rest: 5 secs)
  • Intense Rope Jumping (set: 1, reps: 20 secs, rest: 5 secs)
  • Pushups (set: 1, reps: 30 secs, rest: 5 secs)
  • Intense Rope Jumping (set: 1, reps: 20 secs, rest: 5 secs)
  • Plank Hold (set: 1, reps: 30 secs, rest: 5 secs)

Repeat the routine for 5-10 times.

Tips

  • Make sure that you jump rope as many times as you can during each set. As you gain experience, you will be able to increase the number of jumps gradually.

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