Jump rope HIIT workouts to burn fat

Jump rope HIIT workouts to burn fat

You know that one of the best form of workouts is the HIIT training. You want to get into it with a few to no equipment? The jump rope is one of the best exercise tool for HIIT.

This means that instead of just jumping rope at a steady pace for 30 minutes, we’re going to be throwing in short bursts of high intensity jumps followed by quick breaks.

Doing short bursts of intense exercise means your body has to work harder to recover from the stress of the exercise. This burns more calories after your workout ends and will get you toned. It’s called excess post-exercise oxygen consumption (EPOC).

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Why should you use jump rope for HIIT workouts?

Most people prefer HIIT equipment like treadmills or stationary bikes. But jump rope HIIT workouts are also great because they’re super effective. In fact, if you want to lose fat and keep it off, the jump rope is one of the best tools you can have.

You can do it anywhere, anytime, with any kind of jump rope even a cheap plastic one, and still get some results such as muscle toning and strength. And that’s what makes jumping rope one of the best equipment.

Also, jump ropes are portable and cheap. You want something to carry in your little backpack, then you need a jump rope. You want to cut down cost, the jump rope is for you.

If you are want to get the best jump rope for your routine, check out this list of our best jump ropes. They are cheap and durable, and of the best quality.

How To Jump Rope

Hold the rope by the handles and turn it so that it forms a circle above your head.

As the rope comes towards you move your wrists in a circular motion bringing the rope under your feet and jump. SIMPLE…

HIIT workouts to perform with a jump rope
credit; Tima Miroshnichenko from Pexels

Before You Start Jumping Rope, here is what to consider;

  • Your body should be warmed-up before starting any jumping exercise. Some light cardio for about five minutes will help prevent any injuries that may occur during your workout.
  • Make sure that you have a good pair of shoes before starting jump rope workouts. This will help absorb some shock on your ankles and knees while jumping to prevent joint pain.
  • You should start slowly. Your first exercise should be for about 5 minutes or less and then increase it slowly. This will help you build your endurance and get better at jumping rope.
  • Choose your jump rope carefully. The kind of jump rope you use will help determine how you will achieve your goal. For HIIT, a light weight jump rope should fit.
  • Please consult your doctor before beginning a new exercise program with a jump rope. If you have any medical condition, your doctor should see if it is okay for you to perform the jump rope HIIT training.

Jump rope and high intensity interval training (HIIT) is one of the best combinations for a fat burning workout.
In this article, I will share with you some of the best jump rope HIIT workouts that will help you achieve your goals.

Jump rope HIIT workouts

1. Basic Jump Rope HIIT Workout

This the ideal start to a HIIT workout with jump ropes and its best for beginners who are still getting used to the motions of jumping.

If it is difficult to squeeze in the time for your workout, this jump rope HIIT workout will get you fit fast because it only takes 10 minutes or less and can be performed anywhere; at home as well as in a gym.

You don’t have to worry because this workout is suitable for all fitness levels, from beginners to advanced ones. How can you get started?

How to perform the basic jump rope HIIT workout

Warm up with jumping rope for 2 minutes. Then perform each of the following exercises for 30 seconds with 15 seconds of rest in between the exercises. Repeat 2-3 times through, then finish with a 2 minute jumping rope.

The exercises include Jumping Rope, High Knees, Cross Punch and Side Shuffle. You can other cardio bodyweight exercises as you wish.

Credit; Ketut Subiyanto from Pexels

2. Jump Rope And Core HIIT Workouts

This is an advanced workout that targets both the upper as well as lower body. This exercise is best performed outdoors or in an area where you can move freely.

You want to strengthen your core while burning fat at the same time, it works best when done in conjunction with other HIIT jump rope workouts such as the basic jump rope exercise.

How to do the jump rope and core HIIT workout.

  • Start by doing a regular warm up routine. You don’t want to forget some leg and arm stretching exercises to prepare your body for the main workout session.
  • You will need to stand with feet together, arms by your side and the rope behind you.
  • Jump twice over the rope then land on your feet. Try to keep your abs flexed throughout this workout.
  • Do this for 60 seconds or until tired.

To challenge yourself, you can add an agility ladder or draw one out using chalk on the ground if you don’t have one. You can then run laterally along each side of the ladder for approximately 30 seconds.

Need an agility ladder, you can purchase one here.

If you want to tone your body, this is the perfect workout for you!

3. AMRAP HIIT jump rope workout.

An AMRAP workout (as many rounds as possible), which means that you will do each exercise in order, with no rest in between. You will repeat the circuit as many times as you can within 30 minutes.

You can add an extra set to your jump roping every time you complete the circuit until you hit 30 minutes.

For example, if it takes you 10 minutes to complete your circuit once, add 5 sets of jump roping to your workout until you hit 30 minutes.

4. Advanced HIIT with jump rope

The advanced HIIT with jump rope workout is a full body workout that targets both upper and lower body muscles at the same time, while also working out your core.

It is best performed outdoors or in an area where you have enough room to move freely.

This workout starts with a 10 minute warm up rope jumps which gradually increases intensity.

It is followed by 5 rounds of 6 exercises done for 45 seconds each followed by 15 seconds rest. this is like the basic HIIT jump rope only that there is an increase in time to each exercise.

These exercises are

1) Jumping Rope – 45 seconds then followed by 15 seconds rest.

2) High Knees – 45 seconds then 15 seconds rest

3) Cross Punch – 45 seconds followed by 15 seconds rest each side

4) Side Shuffle – 45 seconds followed by 15 seconds rest each side.

A final cool down session follows to complete the workout.

5. Variation Jump Rope HIIT

These variations are what make HIIT so effective because they add an element of challenge that forces your body to work harder than it would normally do.

Here is how to do different variations of jump rope.

1. A standard jump.

it is known as the “basic bounce,” where a consistent rhythm is created in which you spend time in the air with both feet off the ground during each jump. As the rope passes under your feet for next rep.

2. Alternate foot step

Its where you alternate your feet with every jump. The speed of this type of jumping is typically faster than the basic bounce because one foot spends less time on the ground during each jump.

HIIT jump rope workouts
credit; Koolshooters from Pexels

3. Double Unders

This is one of the basic jumping rope techniques. It is performed, as the name suggests, by jumping twice with a single rotation of the rope for each jump.

You can do this by swinging the rope faster and using a little more effort in your wrists. This exercise improves coordination and speed.

This requires a longer rope and more skill than other types of jumping. Double unders are an advanced technique that takes practice to master.

4. Crossovers

The crossovers are a little more advanced than the double unders, however if you have mastered that technique, this should be fairly easy for you.

With this technique, you will need to cross your arms in front of you while jumping over the rope. This exercise improves coordination, timing and agility.

The motion will look like a small figure eight in front of your body by crossing your arms back and forth as quickly as possible while moving over the rope before crossing it back over your body for another repetition.

Jump rope HIIT bodybuilding
Credit; Koolshooters from Pexels

5. Calf raise

This variation is done when you stand on your toes and raise your heels off of the ground as high as possible before jumping through the rope.

How often should you do jump rope HIIT workouts?

You can do it as much as you want depending on your goal. But you just have to remember the rest days for muscle recovery.

To get the most out of your jump rope HIIT workout, you should do it for three weeks straight. That’s long enough for you to start seeing results. You’ll know you’re getting fitter when you can go longer or faster in each interval.


The jump rope HIIT workouts are the best way to lose fat and stay fit. Especially for beginners, a jump rope workout is a great tool for getting started with high-intensity interval training (HIIT). I hope you got the best out of this writing to help you with your workout routine.

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Hi, I am a radiation therapist who loves writing about health, beauty and fitness. I also like book reviewing and socializing with people. Hope to share ideas and experiences with you.

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