Bored of the usual jump rope routines? Let's talk about high-intensity interval training, also known as HIIT.
As the name suggests, HIIT workouts are done in intervals, alternating intense anaerobic efforts with periods of rest or recovery. Although sprints are one of the best-known interval training forms, HIIT can be done with any kind of movement, including jump rope.
When we talk about high intensity, we usually mean achieving maximum effort or going as fast as possible; during the work interval, athletes tend to go as fast as they can and perform as many repetitions as possible.
Because the effort is maximal, HIIT is performed in short time periods and normally doesn't last more than 20 minutes. If you really go all out, you'll be practically finished after just a few intervals.
What are some benefits of HIIT workouts?
HIIT has been praised among fitness enthusiasts for its fat-burning effects. It can speed up our metabolism and burn the maximum amount of calories in the minimum time. Of course, we all know that fat-loss benefits begin and end in the kitchen.
Endurance athletes have long used interval training to introduce anaerobic work into their conditioning routines. HIIT helps them develop the speed, endurance, and strength they need for their long-distance events.
Some people find HIIT more engaging since the exercises, duration, and difficulty vary across workouts. Slow aerobic activities take time and require consistency, while HIIT workouts make training more interesting.
Finally, HIIT takes less time than other workouts and is easy to fit into a busy schedule. Even career-focused professionals concerned with staying fit use it as their training routine in the morning: HIIT can be done quickly, efficiently, before heading to work.
How to get started with HIIT workouts?
First, leave your comfort zone at home. The goal of an interval workout is to go all out and push yourself to the limit. Well, more or less.
Although HIIT workouts should be intense, use common sense. Technique and executing movements correctly are important at all times. So if you're just starting out or you're someone beginning to learn about the functional training, go at your own pace and focus on executing the exercises.
If you need ideas on how to start, we've put together some HIIT jump rope workouts you can try at home, in your yard, at your gym, or in the nearest park.
Put your jump rope skills to the test: 7 HIIT jump rope workouts
Jumping rope is a great conditioning tool, and the perfect movement to start with and progressively train your body for more demanding, higher-intensity workouts.
Jump rope Tabata
A very basic HIIT workout with a jump rope could be a Tabata-style workout. Tabata was invented by researcher Dr. Izumi Tabata, who examined the effects of a 4-minute interval protocol performed as 8 rounds of 20 seconds work and 10 seconds rest.
Jump rope Tabata: beginners: 8 intervals of 20 seconds, single hops for 10 seconds, rest.
Jump rope Tabata: intermediate: 8 intervals per leg of 20 seconds, single-leg hops for 10 seconds: rest.
Jump rope Tabata: advanced: 8 intervals of 20 seconds, double-unders for 10 seconds, rest. Each time you break a set of double-unders, do a burpee.
Jump rope and sprints
For decades, sprinting has been the most popular form of interval training. Sprinting means running at maximum effort, at top speed. That said, if you're a beginner and your body is just getting used to training, forget full sprints and try fast running or uphill walking.
5 max-effort intervals: 50 double-unders, sprint until failure, Rest: 3 minutes. For beginners: 30 single hops and a 200-meter fast run.
The ideal jump rope to start with is the Fire 2.0 designed by Velites.
Jump rope and burpees
Running can easily be replaced by other exercises. Burpees are easy to learn and perform, but they can become quite tough when you include them in a HIIT workout.
7 intervals of: 10 burpees, 30 double-unders or backward jump rope. Rest: 1 minute.
This type of jump rope HIIT workout can be easily modified. For example, do fewer burpees and only 20 single hops.
If you want a weighted jump rope for more advanced strength and conditioning workouts, there's the Earth 2.0 and its jump rope + weights + cables pack that you can see here:
Jump rope and weights: the leg-burner
The jump rope is a good complement to interval training. So are weights and various lifting exercises. Do 5 intervals and rest 2 minutes between each set.
5 intervals of: 10 alternating lunges (60/35 kg), 5 back squats (60/35 kg), 10 back squat jumps (bar only or bodyweight only), 50 double-unders or single jumps. Rest 2 minutes.
Modify the workout if you need. Increase or decrease the weight, and choose a jump rope style that challenges you.
Jump rope and weights: the arm-burner
The beauty of jump rope is that the arms have to work as much as the legs to execute the movement correctly. Most of the time, the smaller muscle groups—the arms in this case—fatigue much earlier than the legs. The following jump rope HIIT workout will do exactly that.
5 intervals of: 18 push-ups (or handstand push-ups, but perform them strict), 15 pull-ups, 12 shoulder presses, 70 double-unders. Rest 3 minutes.
For beginners: 5 intervals of: 18 push-ups with wall support or on the knees, 15 ring rows (feet on the floor), 12 shoulder presses, 40 single jumps. Rest 3 minutes.
And the quintessential weighted jump rope is the Velites Earth 2.0:
Jump rope and intensity
Jumping rope can be combined with similar exercises, such as different types of jump rope or jumps, for example, jumping jacks, burpees, broad jumps, box jumps…
Although the workout may feel like it will leave you without legs, it's actually your lungs that will suffer the most.
6 intervals of: 70 double-unders, 10 box jumps, 10 broad jumps, 10 burpees over the bar or box. Rest: 1 minute.
For beginners: 6 intervals of: 50 double-unders, 10 box jumps (lower), 10 broad jumps, 10 burpees and steps over the box. Rest: 2 minutes
And if you want to push yourself, the Cyclone is our rope for single jumps, double-unders, triple-unders, and crossovers:
Jump rope–only HIIT workouts
The following HIIT routines are appropriate for anyone who likes intense workouts that demand coordination, speed, and specific jump rope skills.
All movements are performed with the jump rope. 10 intervals of: 20 single jumps, 10 single-leg jumps: left, 10 single-leg jumps: right, 20 alternating-leg jumps, 20 double-unders. Rest: 1 minute.
Jump rope workouts can be done practically anywhere and at any time. Leave your excuses behind, step out of your comfort zone, and try one of these workouts.
