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Dec 17 / Jeremy

My Favorite HIIT Jump Rope Workout

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The jump rope may be one of my favorite pieces of exercise equipment.  It is a must have for anyone who works out at home.  If you are not an experienced jump rope user go out and buy one now.  It may be difficult at first but you will learn quickly and then you can have a lot of fun with it.

Speed Rope Workout

What you need to know before you purchase a jump rope

  • The jump rope should be long enough that when you stand on the middle of the rope with both feet you can pull the handles up to your armpits.  Many jump ropes claim to be adjustable, but I’ve heard a lot of complaints that adjusting them is no easy feat.
  • Speed ropes do not have the plastic beads protecting the rope.  Speed ropes can be a lot of fun when you are a competent jumper, but they sting if you hit your legs
  • Speed ropes have a tendency to snap if they are used often on a high friction surface such as concrete or gravel.  If you buy a speed rope, protect your investment by only jumping on smooth or soft surfaces.
  • If you are only planning on jumping rope at home and you want a durable jump rope then buy a rope with plastic beads protecting the rope.  Sure it doesn’t look as cool, but it will be much more durable and if you’re jumping rope at your home who are you trying to impress anyway?
  • Here is the Speed Rope I use right now.  Here is a Beaded Jump Rope I would recommend.

A few important jump roping terms:

  1. Basic Jump – Jump with both feet at the same time over the rope. This is the starting point for most beginners.  Try not to double hop for each revolution of the rope.  Rather, you should eventually be able to jump rope at a speed where the rope passes under your feet for each hop.
  2. One Foot Jump – Jump over the rope while standing on one foot.  Usually 2- 5 jumps are completed before switching to the other foot.
  3. Alternate Foot Jump – This looks more like running in place.  Your feet alternate jumping over the rope.  You should use a different foot for each revolution of the rope.  You should eventually be able to do this quite a bit faster than the basic jump.
  4. Double Under – To perform a double under, the participant needs to jump up higher than usual and swing the rope quickly so that it completes two revolutions with one jump. This can be difficult to master at first, but eventually you can get to the point where you can do continuous double unders without stopping.

[This is a crossfit video with Buddy Lee showing you how to do double unders, but what you’ve really got to see is his so called “warm-up!”]

My favorite HIIT Jump Rope Workout:

Complete 200 jumps using both feet.  The pace should feel natural; you are not going for speed yet.  If you mess up, don’t worry; just start again counting from where you left off.

Complete 200 One Foot Jumps completing two hops before switching to the other foot.

Interval 1:
Complete 150 basic jumps.  This time go as fast as possible, but make sure you are not going so fast that you keep catching the rope with your feet.  If you catch the rope with your feet three or more times before reaching 150 then you are probably trying to go faster than your competency will allow.  After reaching 150 speed jumps, complete 50 jumps at an active resting pace.  This pace should feel smooth and relaxed.  Take two small hops per one revolution of the rope if it helps you to slow down.  You really can’t go too slowly during active recovery, but try not to come to a complete stop if you can help it.

Interval 2:
As quickly as possible, complete 150 one foot jumps, jumping twice on each foot before switching to the other.  After reaching 150 one foot jumps, complete 50 jumps at your active resting pace.  Use double hopping jumps if it helps you to slow down.

Interval 3:
Complete 150 alternate foot jumps as quickly as possible by running in place while jump roping.  After reaching 150 speed jumps, complete 50 jumps at your active resting pace.

Interval 4: (Advanced Jumpers Only)
As quickly as possible, complete 150 double unders.  After reaching 150 jumps, complete 50 jumps at your active resting pace.

Repeat starting from Interval 1.

I will cycle through these intervals until I’ve reached my designated time.  This is a great 15-20 minute workout.  It really gets your heart rate up and burns a ton of calories in a short amount of time.  I will use this HIIT routine when my schedule is a bit tighter than normal but I still want to cram in a quick fat burning workout. Test out this Jump Rope HIIT routine and let me know what you think in the comments section.

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  1. Raymond-ZenMyFitness / Dec 17 2010

    I’ve only just substituted jump rope into the end of my body weight circuits to make sure I have no petrol left and that really is very effective routine for anyone to lose fat.

  2. Cai - / Dec 18 2010

    Love the jump rope!

    A link to this post has been added to!

    Quake Fitness – Connecting Fitness Blogs

  3. I’m still in the beginning stages of learning, but this looks great. that video is crazy, I feel motivated to put more time into jumping rope for sure..

  4. That’s a challenging jump rope workout. Certainly a good way to burn a lot of calories in an efficient manner.

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