Jump Rope HIIT

Grab a rope, get to work and enjoy some fresh air

Now that the temps are rising, taking your workouts outdoors is a great option, especially when you’re crunched for time. Jump ropes are simple in the fact that you can jump almost anywhere and you can bring them easily with you – gym, vacation, work, etc. If you don’t already own a rope, head to your local sporting goods store for a plastic rope. Plastic is good for speed workouts, which is exactly what you need for HIIT.



I’ve discovered people have a love/hate relationship with jump ropes. Maybe you have not jumped since you were a little kid or maybe you don’t think you’re coordinated enough. Well, I am here to tell you that you can do anything with a little bit of TLC and practice.


Jumping rope actually can improve coordination over time and strengthen your calves. It burns major cals too. You actually burn more calories in 30 minutes jumping rope than you’ll likely burn running. Bonus, if you’re a runner, jumping rope can help you increase your cardiovascular fitness so you can push out faster miles.


So now that you’ve got your jump rope, here’s a killer HIIT workout to get you going.

HIIT involves alternating between intense intervals and recovery intervals. During high intensity intervals, work hard enough that it’s tough to complete the interval. During recovery, pull back so that you can recover and prepare for the next intense interval. You will alternate between the two for the entire workout.

  • 1 min jump rope
    • 30 seconds air squats
  • 1 min jump rope
    • 30 seconds plank
  • 1 min jump rope
    • 30 seconds push-ups
  • 1 min jump rope
    • 30 seconds alternating lunges
  • 1 min jump rope
    • 30 seconds bicycle crunches
  • 1 min jump rope
    • 30 seconds triceps dips

Repeat 2-3 times. For beginners, add 10 seconds rest between rounds or more if needed.


📷 @heathermorrowphoto | leggings by DYI for purchase at FitWear Boutique | Bra by lululemon athletica | jump rope is Nike | Watch is Garmin Forerunner 935.

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