The best HIIT training with the jump rope

ader sporting goods weighted rope

HIIT workouts burn even more fat when you use a jump rope!

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HIIT training plans with the jump-rope

If you want to take your calorie burning, fat loss HIIT workouts to the next level, you should start bouncing. We’re not talking about the gym, of course. Drop the weights in favor of one of the most efficient exercise equipment you probably have lying around: the jump rope.

Core Sporting Goods Weighted Rope

Best skipping ropes First place Second place Third place
Brand Survival and Cross WOD Nation Speed ​​
Jump Rope
Image survival and cross springseil 2 wod nation speed ​​jump rope ader sporting goods weighted rope black
Properties rope length 3 meters; 13 cm handle length; suitable for boxers, MMA and beginners 2 cables – 2.2 mm cable for maximum speed and 3.3 mm for advanced users; Travel bag rope length 2.7 meters; Weighted skipping rope – 1.8 kg
Price

Current price

Current price

Current price

If you haven’t jumped a rope since you started primary school, don’t be afraid: this is not just a children’s toy. The simple and playful activity of your youth is actually one of the best ways to take your conditioning to the next level.

The jump rope is one of the most effective forms of cardio exercise, a study found. Just 10 minutes a day on the rope is comparable to 30 minutes jogging. Experts recommend the activities as a certifiable full body workout that also promotes good heart health.

Adult skipping focuses on speed and coordination. So leave your slow schoolyard rhythm behind you. Here’s a quick explanation of how you should approach your skips. Add a jump rope to your high-intensity interval training (HIIT) and you will get a lot of exercise. It’ll be quick too – you don’t have to spend hours on the treadmill that you would otherwise need for a similar result. Just don’t overdo it.

Start a HIIT routine about once a week, especially if you’re otherwise on a strength training program. There’s a lot more to do than boring jumping in the right place, so spice up your routines with variations.

Stepper test: The best mini steppers in comparison

Here are four HIIT workouts that use a jump rope and body weight movements that will take your cardio to the next level. Jump as often as possible with the correct form in the allotted time. Repeat each unit five times.

The basic program – simple

  • Standard jumps – 20 seconds;

  • 10 seconds break;

  • Right foot hop – 20 seconds;

  • 10 seconds break;

  • Left foot hop – 20 seconds;

  • 10 seconds break;

  • High knee jumps – 20 seconds;

  • 10 seconds break;

  • Standard jumps – 20 seconds;

  • Rest a minute.

Total training time: 17.5 minutes

The jack and squat – medium

  • Jump rope jacks – 20 seconds;

  • 10 seconds break;

  • body weight squats – 20 seconds;

  • 10 seconds break;

  • Lateral jumps – 20 seconds;

  • 10 seconds break;

  • Bodyweight lunges – 20 seconds;

  • 10 seconds break;

  • Jump rope jacks – 20 seconds;

  • Rest a minute.

Total training time: 17.5 minutes

The fighter – difficult

  • Boxer step jumps – 30 seconds;

  • 10 seconds break;

  • Off step jump – 30 seconds;

  • 10 seconds break;

  • Criss cross jump – 30 seconds;

  • 10 seconds break;

  • High knee jumps – 30 seconds;

  • 10 seconds break;

  • Boxer step jumps – 30 seconds;

  • Rest a minute.

Total training time: 20.5 minutes

Skipmaggedon – intensive

  • Criss cross jump – 45 seconds;

  • 15 seconds break;

  • Jump backwards – 45 seconds;

  • 15 seconds break;

  • Alternate foot criss cross – 45 seconds;

  • 15 seconds break;

  • Mummy kicks – 45 seconds;

  • 15 seconds break;

  • Double under – 45 seconds;

  • Rest two minutes.

Total training time: 35 minutes

Do you need a skipping rope?

Choose one of these and you’ll be a high-flyer in no time.

# 1 Survival and Cross

To the product

This affordable, no-frills rope is the perfect starter to get started jumping easily.

# 2 WOD Nation Speed ​​Jump Rope wod nation speed ​​jump rope

To the product

With an additional cable, adjustable ropes and a special carrying case for your sports bag, you can get one step closer to your workout.

# 3 Ader Sporting Goods Weighted Rope

ader sporting goods weighted rope

To the product

Step up your rope jumping routine with this weighted rope to push yourself even more and increase your results.

Why the skipping-rope is the best full-body-training-device?

A much-cited study found that jumping rope is one of the most effective cardio exercises – and it can get you jumping in just a few minutes a day. In the study, after six weeks of daily 10-minute skipping rope exercises, participants showed the same improvement in cardiovascular health as those who jogged for 30 minutes a day.

It turns out that jumping up and down is a more efficient workout than running horizontally – and gets the same results in a fraction of the time. Research shows that jumping rope at a moderate pace is roughly equivalent to running. It also burns more calories per minute and uses more muscle than swimming or rowing, while still qualifying as a low-effort workout.

“There are so many health benefits from jumping rope. You get an increased cardiovascular level, flexibility, rhythm, muscle tone, shoulders, arms and legs. ”

says Jeremiah Maestre, boxer and trainer at Rumble Boxing in New York City

Depending on what type of jump you’re doing, you can aim at almost any part of the body. Jumping rope benefits your whole body. From your lower body to your upper body and core, depending on which skipping rope exercise you choose, you may feel it more in your shoulder and calves. And your cardio will feel increased too.

New to skipping rope? Buy a good rope and focus on finding a rhythm.

It doesn’t take a lot of skill, money, or space to get a good rope workout. Whether it’s your garage, a hotel, a park or the back room of the office. Almost guaranteed, you can have a good skipping session anywhere. Just take a quarter of an hour and try.

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The best HIIT training with the jump rope

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