Maybe you’ve hit a plateau, or maybe you’re just looking to add some new workouts to your existing routine. Either way, if you’re looking to switch things up, jump rope HIIT workouts are for you.
HIIT, or high-intensity interval training, has been proven to be one of the most effective and most time-efficient workout formats for burning calories, especially when incorporating a jump rope. Additionally, studies have shown a great deal of benefits when applying HIIT to a strength training regimen.
“You will always reap greater rewards by exercising at the more intense side of the spectrum.” – James Driver, author of HIIT – High Intensity Interval Training Explained
If you’re not familiar with HIIT, it’s the combination of high-intensity exercises followed by brief periods of rest or low-intensity exercises. The goal is to workout at 70%-80% of your maximum heart rate and then let yourself recover by resting or performing light exercise between rounds. A 2:1 ratio, of exercise to rest, has been shown to produce the best results.
For example, say you’re doing a three round, three exercise HIIT workout. If the three exercises take you a total of 90 seconds (30 seconds per exercise) then you’d want to rest for 45 seconds (2:1 ratio).
Here is the formula for a basic HIIT workout:
The cool thing about jump rope HIIT workouts is you can create endless variations. You can substitute just about any high-intensity exercise and create an entirely new workout.
It’s also a great workout for busy individuals. You can get an incredible workout in; in a faction of the time a typical workout would take you. Reap the same benefits in less time. Who doesn’t want that!?
I’ve outlined 5 of my favorite jump rope HIIT workouts below. I cycle through these during the week, making sure I hit every muscle group by the end of the week. Give them a shot, I promise your body will thank you.
One thing to note, before jumping into these workouts.
These were not meant to be one-size-fits-all. The number of rounds, amount of reps, and dumbbell weight will vary depending on your overall fitness level. And, given the intense nature of these workouts, if you have any preexisting health concerns or you’re pregnant it’s best you consult your doctor before trying any of these.
Okay, that’s it, had to say it… let’s get after it!
1. Jump Rope HIIT Workout for Shoulders
For me, shoulders are one of my favorite muscle groups to work on. That tapered v-look a lot of us strive for begins in the shoulders. A jump rope is a great tool to use when targeting the shoulders too, as you already utilize those muscles to rotate the rope.
When I perform a shoulder-focused jump rope HIIT workout, I like to incorporate some light weights to ensure I reach muscle hypertrophy. For this workout, I like to use a 5 by 5 format (5 rounds of 5 exercises).
What you need for this workout:
- Water Bottle
- Jump Rope
- Dumbbells
Note: I use 25lb dumbbells for this workout. You’ll want to adjust the weight to whatever feels most comfortable for you.
High-Intensity Exercises (1 round; repeat for 5 rounds):
- Basic Jump Rope (20 seconds)
- Shoulder Press (8 reps)
- Jump Rope Boxer Step (20 seconds)
- Bent Over Reverse Fly (8 reps)
- Jump Rope Crossover (20 seconds)
Note: If you’re unable to perform a crossover or boxer step, stick to the basic jump.
Low-Intensity Exercise:
- Rest for 60 seconds (between rounds)
2. Jump Rope HIIT Workout for Chest and Triceps
A lot of us guys can’t go a couple days without hitting the bench press. And understandably, after a good chest workout you see immediate results. That said, it’s good to give the bench press a rest and incorporate some high-intensity interval training.
For my chest and tricep jump rope workout, I like to rely primarily on body weight exercises. You can get a really solid pump without using any weights at all. For this workout, I’m also using a 5 by 5 format (5 rounds of 5 exercises).
What you need for this workout:
- Water Bottle
- Jump Rope
High-Intensity Exercises (1 round; repeat for 5 rounds):
- Wide Grip Push-Ups (15 reps)
- Basic Jump Rope (20 seconds)
- Diamond Push-Ups (12 reps)
- Jump Rope Double Under (20 seconds)
- Seated Dips (20 reps)
Note: For the dips, I’ll typically use a chair or a bench
Low-Intensity Exercise:
- Rest for 60 seconds (between rounds)
3. Jump Rope HIIT Workout for Back and Biceps
This is another muscle group I love hitting! The back and biceps. Like the shoulders, these muscles can do a lot for obtaining that tapered v-look. Additionally, a strong back is going to give you a more proportional aesthetic than just hitting the bench press every day, dude.
You can actually target your back muscles when jumping rope too. If you pull your shoulders back while jumping you’re able to engage your lats for an even greater back workout. I use this technique every time, when performing these HIIT workouts.
I’m going to include two variations to this workout. One requires a pull-up bar; this is my go-to. The other variation, for those of you without access to a pull-up bar, will use dumbbells.
For both these variations, I use a 7 by 4 format (7 rounds of 4 exercises).
What you need for these workouts:
- Water Bottle
- Jump Rope
- Pull-Up Bar (for the first variation)
- Dumbbells (for the second variation)
Back and Bicep HIIT Workout (Variation #1)
High-Intensity Exercises (1 round; repeat for 7 rounds):
- Wide Grip Pull-Up (8-12 reps)
- Basic Jump Rope (30 seconds)
- Underhand Grip Pull-Up (8-12 reps)
- Jump Rope Boxer Step (30 seconds)
Note: If you struggle to do a pull-up, jump up, grab the bar, and allow yourself to slowly descend
Low-Intensity Exercise:
- Rest for 60 seconds (between rounds)
Back and Bicep HIIT Workout (Variation #2)
High-Intensity Exercises (1 round; repeat for 7 rounds):
- Bent Over Dumbbell Row (15 reps)
- Basic Jump Rope (30 seconds)
- Standing Dumbbell Curls (12 reps)
- Jump Rope Double Under (30 seconds)
Low-Intensity Exercise:
- Supermans; slow, controlled pulses for 60 seconds (between rounds)
Note: For this variation, I like to perform supermans for the low-intensity exercise. Make sure to perform them slowly, while taking deep breaths (goal here is to lower your heart rate).
4. Jump Rope HIIT Workout for Legs
While it’s not my favorite muscle group to workout, it’s definitely one of the most important. Too many guys these days have a super chiseled upper body and an almost non-existent lower body. Don’t let that be you, dude.
The nice thing about jumping rope is it already targets your legs in a really dynamic way. Jumping rope, by itself, engages your quads, glutes, and calves. Additionally, for this HIIT workout, all you need is a jump rope and some water. There are so many great body-weight leg exercises too, which we’ll utilize in this workout.
Here, I use a 7 by 4 format (7 rounds of 4 exercises). Also, and I should have mentioned this earlier, feel free to substitute some of your favorite exercises for the ones I mention in these workouts. Just make sure you’re cycling through them quickly, again aiming for 70% to 80% of your max heart rate.
What you need for this workout:
- Water Bottle
- Jump Roe
- Dumbbells (not necessary, but I like to use the when I’m doing lunges and squats)
High-Intensity Exercises (1 round; repeat for 7 rounds):
- Squats (15 reps) – (For added intensity, perform weighted goblet squats)
- Jump Rope High Knees (30 seconds)
- Lunges (16 reps) – (For added intensity, perform weighted lunges)
- Jump Rope Double Under (30 seconds)
Note: I like to use weights when doing this workout. For me, I use 25lb dumbbells for the lunges and a single, 50lb dumbbell for the goblet squats.
Low-Intensity Exercise:
- Rest for 60 seconds (between rounds)
5. Jump Rope HIIT Workout for Abs
The abdominals are a muscle group I’ve spent more time focusing on lately. It feels amazing when you get your body to a place where you can finally see your abs. I’ve found that doing an ab focused HIIT workout is one of the best way to expose those muscles too.
For this HIIT workout, we’re pairing some of my favorite ab exercises with jump rope high knees. The thing I like about high knees is it also requires you to engage your core. I think you’ll find this workout to be solid!
Here, we’re going back to the 5 by 5 format (5 rounds of 5 exercises). Make sure keep your core tight as you perform each exercise, as well as while you’re jumping rope.
What you need for this workout:
- Water Bottle
- Jump Rope
High-Intensity Exercises (1 round; repeat for 5 rounds):
- Bicycle Crunches (16 reps)
- Jump Rope High Knees (20 seconds)
- Mountain Climbers (20 reps)
- Jump Rope High Knees (20 seconds)
- Flutter Kicks (20 reps)
Low-Intensity Exercise:
- Side Planks (30 seconds on each side, between rounds)
Note: For the cooldown period, between rounds, I like to perform side planks to target the obliques. Again, make sure to take deep breaths to lower your heart rate.
6 Tips for a Successful Jump Rope HIIT Workout
6 Tips for a Successful Jump Rope HIIT Workout
There are a few things you should be aware of if you’re looking to add a HIIT workout to your jump rope regimen. Some of these are going to be more common sense, especially for a seasoned gym goer, and others not so much.
The main goal of these tips is to help you get the most out of your HIIT workouts. I’ve been practicing HIIT for years and I’ve found the following 6 tips will ensure you get a killer workout.
Ease into it
Tip number one is an important one, especially for beginners.
Start off slow. Maybe aim for a work to rest ratio of 1:1, instead of 2:1. The goal here is to get a feel for how your body responds to the intensity. The last thing you want to do is injure yourself.
This is more important for those that have never done HIIT before. However, if it’s been a while, you may benefit from starting off slow as well.
Warmup before your workout
Another important tip, and this goes for everybody, is to warm up before your HIIT workout.
Given the “intense” nature of HIIT workouts, it’s important your body is warmed up beforehand. Your muscles and all your major joints should be stretched out and warmed up. This will ensure your body is able to function efficiently and prevent you from injuring yourself.
It doesn’t require much, either. Some butt kickers, a few jumping jacks, some toe touches, and some arm circles should be sufficient. Just get your body primed.
Use a timer
Using an interval timer was one of the best additions to my HIIT workouts. It allowed me to focus more on my exercises and reps, and less on how much time I had left in each interval.
There are some great interval timer apps out there, specifically made for HIIT.
Depending on which phone you are using will determine which app you’ll want to go with. There are tons of them out there though.
For iOS users, I’d recommend the Interval Timer by Float Tech. It’s a straight-forward HIIT timer which is all that you’ll need. It’s free.
For Android users, my suggestion would be to download HIIT Interval Timer by Alvin Lee. This app is also free and provides you everything you need for your jump rope HIIT workouts.
Additionally, if you’re looking for a great overall app for jumping rope, check out our article on the Best Jump Rope Apps of 2021.
Keep your intervals short
When it comes to High-Intensity Interval Training (HIIT), with a jump rope or not, the key is short, quick bursts of exercise (intervals) followed by brief periods of rest.
For me, I like to keep my intervals around 1 or 2 minutes. This means that I’m going as hard as I can for a minute or two, then resting for about half that time.
If you’re intervals become too long, you’ll likely find it difficult to sustain such a high level of output, which is key for HIIT. It also defeats the purpose of increasing your heart rate, then letting it drop, then increasing it again.
Keep your intervals short and you’ll see greater success in your jump rope HIIT routines.
Find a workout buddy
This is a big one for me! If I can, I’m always working out with a friend.
Finding a workout buddy or partner will do a variety of things for you. First and foremost, working out with a friend will ensure you keep each other accountable. You’re much less likely to cheat reps or quit early when you have someone there watching you.
Additionally, working out with a friend keeps things fun and interesting. Having someone to chat with between rounds is always more enjoyable.
I find that some of the best conversations come from those short breaks between intervals.
So, if you’re looking for greater results from your workouts and a more enjoyable time during your workouts, get yourself a workout pal.
Track your progress
Another tip that has helped me tremendously is remembering to keep track of my workouts
It doesn’t take much to note how many sets you did that day, how heavy the weight was, and how many reps you completed. It will absolutely help you reach new levels, though.
For me, I think it’s more of a mental thing than anything. Knowing what you did the previous day or week gives you a starting point for your next workout. You must at least hit those same numbers.
Chances are you’ll want to make improvements, regardless of how small they are. These small improvements turn into significant improvements rather quickly.
One of the best ways to see those big improvements, quicker, is by tracking your progress!
My Favorite Jump Rope for HIIT Workouts
Honestly, you can get away with using just about any jump rope for these workouts. That said, there are some jump ropes that are far better than others.
Additionally, most of these workouts incorporate some advanced jump rope moves like double-unders and crossovers. It’s best to have a jump rope that makes performing these moves a little easier.
For most HIIT workouts, the best jump rope is going to be a speed rope. Speed ropes will typically have a plastic handle and use either a wire, PVC cable, or vinyl rope. Speed ropes, as the name suggests, allow you to perform quick rotations. They also tend to not get tangled as easily.
While there are a bunch of great speed ropes out there, my favorite is the Speed Rope by Honor Athletics. I talk about their jump rope in several articles on this site. And, for a good reason.
Honor Athletics’ Speed Rope, or as they call it “The Flash Rope”, is one of the best jump ropes for performing more advanced moves like crossovers and side swipes. It uses a 5mm vinyl rope, which I think is the perfect size. It’s not too thick to where it slows you down, but thick and durable enough for jumping rope outside.
And not that it’s all that important, but it’s a sexy jump rope. The two-tone design comes in a variety of colors. The yellow (which I have), the black, and the white are my favorites.
It’s definitely a must-have for the gym bag.
Benefits of Using a Jump Rope for HIIT Workouts
Chances are, given you’re here looking for new HIIT workouts, you’re already aware of all the amazing benefits of high-intensity interval training. And, it really is an incredible workout formula! It keeps me in great shape, gives me time back in my day, and it feels so damn good.
So, if HIIT workouts are so great, what’s the point of adding in the jump rope? Is it even necessary?
There’s no doubt HIIT is one of the best and most efficient workout formulas out there. That said, there are some very compelling reasons why incorporating a jump rope is a good idea.
If you’re still not convinced, keep reading…
1. Great tool for increasing your heart rate (which is key for HIIT)
The main goal of a HIIT workout is to train at 70% to 80% of your max heart rate. That may sound easy, but it can often be challenging to accomplish. That’s why adding a jump rope to your workout is so effective.
Jumping rope is the perfect exercise to increase your heart rate quickly.
It’s also really easy to control the speed and pace at which you jump rope. You start pushing 90% of your max heart rate, throttling down is effortless. This will enable you to reach, and stay, at that target heart rate and torch calories.
2. Jumping rope is easy on the body (low impact exercise)
As I get older, I notice more and more the aftereffects from my workouts. My knees, for example, get pretty tore up after running. Lifting heavy weight, which I love to do, can also be pretty taxing on my body. The nice thing about jumping rope is it’s a low-impact exercise.
What I mean by low impact is it’s easy on your joints and ligaments. This allows you to workout longer and recover faster. And, you won’t have nearly as much trouble climbing out of bed the next day.
When it comes to high-intensity interval training, we’re performing intense/rigorous exercise. It can often be tough on the body as is. Whatever you can do to minimize that, like jumping rope, I highly recommend.
3. It’s convenient (workout anywhere)
One of the most important factors when it comes to exercising is convenience. The more you have to go out of your way to exercise, the less likely it’s going to happen. We’ve all been there!
The thing I love about jumping rope is it allows me to workout regardless of where I’m at.
Additionally, with HIIT workouts, a lot of the exercises we’re performing are body-weight exercises. That means you don’t need a gym, you don’t need weights, and you don’t need a workout buddy. All you need is your jump rope and a little motivation.
Make it simple; keep it convenient!
4. Adds variety to your workouts (avoid plateaus)
In order to see long-term results in the gym, it’s critical to incorporate new or different exercises into your routine. You need variety, and so does your HIIT workout!
Think about it. You perform the same exercises, putting up the same weight, hitting your muscles from the same angle, after awhile your gains will start to dwindle. And, at a certain point, you’ll find yourself in a plateau.
The key to avoiding these plateaus is changing things up. Maybe increase the weight you’re working with and lower the reps, start swimming, or pick up a jump rope. Whatever you choose, keep finding new and exciting ways to add variety to your workouts.
By the way, this is why I’m such a big fan of jumping rope, especially when adding it to a HIIT workout. With a jump rope, there’s so many different jumps and moves you can do which will keep things new and fresh. This will also keep your body guessing and help you avoid plateaus.
5. Jumping rope will take your cardio to the next level (see better results)
Adding cardio to a HIIT workout pushes your body to limits you wouldn’t typically reach with a traditional HIIT workout, especially from a cardiovascular perspective.
Cardio, like jumping rope, strengthens your cardiovascular system and increases your oxygen capacity. Increased oxygen capacity enables your heart to pump blood to your muscles more efficiently. And, increased blood flow means you’re be able to perform your workouts at a higher-level.
Over time, these improvements to your cardiovascular system will translate to better results in the gym. More calories burned, more muscle developed and retained, and a better overall workout.
It works!
Related Questions
How long should you jump rope? How long you jump rope for depends on your objective and your overall physical health. The longer you jump rope for, the more calories you burn. So, if your objective is to lose weight, you should jump rope for as long as possible. That said, jumping rope is a low-impact exercise and should not cause you pain. If you experience pain or dizziness you should stop.
Will I lose weight if I jump rope everyday? To lose weight, you need to burn more calories than you consume. Also known as a calorie deficit. Regardless of how often you jump rope, if you’re taking in more calories than you’re expending you will not lose weight.