Jump Rope HIIT Workouts to Shred OFF Fat for Fall

6 Most Powerful Jump Rope Workouts to Shred Fat

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. 

jump rope hiit workout

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. 

jump rope hiit workouts

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

 

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