This Jump-Rope HIIT Workout Will Have You Sweating in Seconds

Nora Tobin
·2 min read

Can't muster the motivation to make it to the gym? Skip it! Literally. Skipping rope is a great strengthener for your legs, butt, shoulders, and arms. Okay, but how many calories does jumping rope burn, exactly? Turns out, more than 10 calories a minute, meaning a 10-minute workout can burn over 100 calories. But there are so many more benefits of jumping rope than just calories burned — for one, cardio workouts such as jumping rope are great for your heart.

So, when you're getting sick of your usual at-home cardio routine, throwing in jump-rope HIIT exercises can help keep things interesting. And, tackling a jump-rope HIIT workout is a great way to fit in an effective cardio session when you're on the go — just toss your jump rope in your carry-on and you're set. You'll probably feel completely energized after jumping around, too. (Related: This Badass Trainer Shares Why Jumping Rope Is One of the Best Total-Body Workouts)

Here, a fast-paced jump-rope HIIT workout that you can do anywhere, whenever you want to get your heart rate pumping.

Jump-Rope HIIT Workout

How it works: Try adding this jump-rope HIIT workout as a cardio warm-up or as a complement to your existing strength plan — or do it alone as a cardio workout. For the best results, do the full HIIT workout three to five times a week. The plank and extension exercises will give your body time to recover between the jump rope exercises while strengthening your core from all angles.

You'll need: A jump rope (duh)

Double-Leg Jumps

A. Hop continuously at a steady pace. Keep shoulder blades down and back, chest lifted, and land softly throughout this jump-rope HIIT exercise. Swing the rope with wrists, not arms.

Jump for 5 minutes.

Plank

A. Bring elbows directly under shoulders, nose directly over thumbs, and feet shoulders-width apart. Draw belly button up and in. Keep legs engaged the entire time and take deep breaths.

Hold for 45 seconds.

Single-Leg Jumps

A. Jump continuously on one leg for 30 seconds. (Keep leg that is lifted in front of leg that is jumping.)

B. Switch to other leg for 30 seconds.

Repeat, doing 2 sets for a total of 2 minutes.

Double-Leg Jumps

A. Hop continuously as fast as possible.

Jump for 2 minutes.

Opposite Arm/Leg Extensions

A. Start on hands and knees with wrists directly under shoulders and knees under hips.

B. Extend left leg only up to hip height while extending right arm up next to ear.

C. Return to center. Switch sides, lifting right leg up only to hip height while lifting left arm up next to ear.

Continue alternating for 45 seconds.

Repeat the entire circuit again for a total of 2 rounds.