Fall is just around the corner, which means you have plenty of time to shred unwanted fat. If your goal is to fit into your favorite fall jeans or lose inches on your waist, now is the perfect time to try a new style of workout. Jump rope HIIT workouts are proven to burn calories and improve your endurance. Full body HIIT workouts with a jump rope burn fat quickly and safely, with routines that can easily fit into your day. Keep reading for the top cardio jump rope workouts to get ready for the fall.
What is a HIIT workout?
HIIT stands for high-intensity interval training. This type of workout combines short periods of high intensity, or bursts of exercise, with periods of lower-intensity workouts or rest. Often, these workouts result in a combination of aerobic exercises and resistance training. With HIIT training, your heart rate reaches 80% of its maximum capacity, or more, for a few minutes at a time. These periods of high intensity are broken up with rest or moderate exercises.
Benefits of jump rope HIIT workout
There are all types of interval training routines, from running and rowing to weights and CrossFit. However, you can easily achieve the full benefits of a HIIT workout from home with a jump rope. Benefits of jump rope HIIT workout routines include the following.
1. Fast workouts
With HIIT routines, you cannot sustain a high level of intensity for long. These workouts tend to be shorter overall, offering considerable benefits in less time. There are countless jump rope HIIT workouts that only require 10 to 20 minutes of your time. You can burn as many calories in this period as you would with a sustained workout at a lower intensity.
2. Burn calories
HIIT workouts already have the potential to burn as much fat as cardio exercises done at a steady rate. On average, skipping rope burns about 13 calories per minute, making it a great fat-burning exercise. When you use a jump rope, you activate more muscle groups and challenge your coordination.
3. Mix up your workout
If running or weight lifting exercises are getting old, you can mix up your everyday routine with powerful jump rope HIIT workouts. Skipping rope uses your brain to concentrate on balance and coordination. It is also a fun activity outside of the normal gym routine.
4. Modify intensity levels
Jump rope routines are easily modified for all levels of experience. If you are picking up a jump rope for the first time in years or starting HIIT routines for the first time, you can modify the intensity level to meet your needs. As you become more confident and build stamina, you can increase the intensity and number of reps.
Now.. on to 6 powerful jump rope HIIT workouts you can implement right away. But before we dive into that, I want to give you a chance to unlock a huge discount on our most popular jump ropes. Might you be interested in that after reading this article.
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6 Powerful Jump Rope HIIT Workouts
If you are ready to burn fat for the fall, full-body HIIT workouts with a jump rope are the way to go. Whether you have ten minutes to fit in a quick workout or you want to challenge yourself to push harder, there is a routine for you.
If you have less than 20 minutes
1. The Basic Jump Rope HIIT Workout
This HIIT routine can be incorporated into your regular workout as a warmup, or you can increase the number of reps for a full-body workout. The goal is to jump as many times as possible during each jumping session.
- Jump for 20 seconds
- Rest for 10 seconds
- Jump on the right foot for 20 seconds
- Rest for 10 seconds
- Jump on the left foot for 20 seconds
- Rest for 10 seconds
- Jump with high knees for 20 seconds
- Rest for 10 seconds
- Jump for 20 seconds
- Rest for 10 seconds
- Rest for one minute
2. The Core HIIT Routine
Believe it or not, a jump rope can help you sculpt your abs. By incorporating movement with your core, this HIIT routine provides an effective workout to burn fat.
- Jump with high knees for 30 seconds
- Rest for 10 seconds
- Mountain climbers for 30 seconds
- Rest for 10 seconds
- Jump with high knees for 30 seconds
- Rest for 10 seconds
- Pushups with a stability ball for 30 seconds
- Rest for 10 seconds
- Jump with high knees for 30 seconds
- Rest for 10 seconds
- Plank for 30 seconds
- Rest for 10 seconds
- Repeat two to three times
If you want to push your limits
3. The 30-Minute Fat Burner
If you are ready to put your stamina and cardio endurance to the test, this 30-minute routine is for you. Simply use the 15-minute jump rope HIIT workout below and double it to burn up to 800 calories in just half an hour.
- Jump for 30 seconds
- Rest for 10 seconds
- Jump while running in place for 30 seconds
- Rest for 10 seconds
- Jump with high knees for 30 seconds
- Rest for 10 seconds
- Jump with butt kicks for 30 seconds
- Rest for one minute
- Repeat three to five times
4. The Fighter HIIT Workout
Combine boxing moves with skipping rope for a full body HIIT workout that burns the calories. Again, the number of reps is up to you. When you are ready to test your limits, see how many reps you can get through!
- Boxer step for 30 seconds
- Rest for 10 seconds
- Jump with off-step for 30 seconds
- Rest for 10 seconds
- Jump with crisscross for 30 seconds
- Rest for 10 seconds
- Jump with high knees for 30 seconds
- Rest for 10 seconds
- Boxer step for 30 seconds
- Rest for 10 seconds
- Rest for one minute
5. Advanced Jump Rope Fat Loss Workout
You may decide to take your jump rope hiit workout to the next level with these advanced fat loss exercises. The joint activities under this workout work effectively for endurance and cardio.
It’s a Seven minutes exercise that increases your heart rate. Doing this exercise regularly can help you shred fat and achieve your fitness objectives in no time.
- Jumping Jacks for 30 seconds
- Rest for 10 seconds
- Basic jump for 1 minute
- Rest for 20 seconds
- Double unders for 1 minute
- Rest for 20 seconds
- Plank up-downs for 1 minute
- Rest for 20 seconds
- Star jump burpees for 1 minute
- Rest for 30 seconds
- Fast high knees for 30 seconds
- Rest for 20 seconds
6. Sliding Scale Jumping Rope Workout
No doubt about getting tired when you engage in the sliding scale jump rope hiit workouts. It is a good sign that you are on track to burn fat. The sliding scale helps to keep the volume high while managing the intensity of the exercise. You can begin with 400 jumping rope reps consecutively. Reduce the reps by 50 until it gets to 50 reps.
- 300 Basic jump
- Rest for 30 seconds
- 250 Basic jump
- Rest for 30 seconds
- 200 alternating double hops
- Rest for 30 seconds
- 150 single leg skipping
- Rest for 30 seconds
- 100 Jack feet jumps
- Rest for 30 seconds
- 50 Basic skipping
- Rest for 30 seconds
Amount of Calories Burnt while Jumping Rope
Whether you would burn a lot of calories depends on the jumping rope duration, body weight, and routine complexity. This is to say there is no shortcut to burning calories.
Accordingly, calories burnt differ from one person to another. Therefore, it boils down to the factors we mentioned earlier. An individual with a bodyweight of 175lbs can burn as much as 150 calories for ten minutes jumping at one jump per minute.
Someone with a bodyweight of 200lbs can burn over 200 calories jumping rope for 15 minutes at two jumps per minute.
Generally, engaging in 15 minutes jump rope HIIT workouts aid in burning no less than 300 calories. You will be burning an average of 10-25 calories for every minute you do the jumping exercise. This amounts to about 25% on average per minute. Also, these intense workouts allow you to burn extra calories to enhance the TDEE rate. You can monitor your TDEE by using the total daily energy expenditure calculator.
See a comprehensive breakdown of calories that can be burned;
A. Slow pace (fewer than 100 skips per minute) for 20 minutes
Weight Calories Burned
100 lbs/45Kg 133
125 lbs/57Kg 168
150 lbs/68Kg 200
175 lbs/79Kg 233
200 Lbs/91Kg 267
225 lbs/102Kg 300
250 lbs/113Kg 333
B. Medium pace (100-120 skips per min8ute) for 20 minutes
Weight Calories burned
100 lbs/45Kg 179
125 lbs/57Kg 224
150 lbs/68Kg 268
175 lbs/79Kg 313
200 Lbs/91Kg 358
225 lbs/201Kg 402
250 lbs/113Kg 447
C. Fast pace (120-160 skips per minute) for 20 minutes
Weight Calories burned
100 lbs/45Kg 186
125 lbs/57Kg 233
150 lbs/68Kg 280
175 lbs/79Kg 326
200 Lbs/91Kg 373
225 lbs/201Kg 419
250 lbs/113Kg 466
