The 3 Pillars of Health: Fitness, Food, Sleep

The Art of HIIT Jump Rope


High Intensity Interval Training (HIIT) is a regimen definitely worth considering. It involves intensified workouts and short recovery periods.

Especially if you’re past your 30s and you’re noticing that gaining weight is almost inevitable, you do not have to feel all that hopeless.

Your high school and college days may be long gone, but by engaging in jump rope and other HIIT exercises, you can get the physique you had once again.

Why Jump Rope & HIIT Exercises?

Here’s 4 reason why should you make jumping rope part of your HIIT workout routine:

  • A jump rope doesn’t cost much money
  • You can do jump rope HIIT exercise anywhere
  • These routines eliminate boredom
  • They take only around a minute

Many weight training enthusiasts consider jump rope exercises as the perfect activities for losing weight and maintaining their condition.

As the alternating intensified and slow-paced workouts are simple tasks that effectively burn calories while letting you have fun, it is not surprising why people take to these exercises more positively.

To stay fit without putting yourself under too much stress, try HIIT jump rope routines.

hiit jump rope at sea

Jump Rope Exercises Benefits

Aside from improving your coordination, rhythm, and timing, among the numerous benefits of jump rope as an HIIT routine is giving your body a full body workout.

With this technique, it’s not only the leg muscles that are used. Your abs and the shoulders are conditioned as well.

Compared to other cardio and weight training workouts, they’re the more practical approach to getting your heart and blood pumped up.

Five Jump Rope Techniques

1. Alternate leg jumps

Level: Easy
Advantages: Enhance balance; strengthen calves
With a leg at a time, you jump over the rope. Start with your right foot; then, your left. The goal is to keep only one foot on the ground.

2. Criss-cross

Level: Advanced
Advantages: Enhance concentration, balance, and coordination; improve flexibility
As the rope is passing over your head and under your feet, you cross both your elbows over each other. This is rather tricky and has to be done quickly and accurately.

3. Double leg, high knees

Level: Easy
Advantages: Boost leg power; improve balance
This exhausting jump rope technique is done by launching yourself from the ground using both feet. As you’re in the air, you bring your knees to your chest.

4. Double unders

Level: Easy
Advantages: Enhance balance and agility; strengthen calves; train rotator cuffs
With a jump rope method of your choice, you ensure that the rope passes under your feet twice before you land on the ground. This approach usually gets you tired easily but is among the best jump rope workouts.

5. The Ali Shuffle

Level: Moderate
Advantages: Enhance balance and coordination
Beginning in a stationary position, you jump rope as you systematically move your upper body in every direction. The concept of this technique is to exercise the Muhammad Ali way.

You can get a more complete explanation of the Ali Shuffle here.

Which Jump Rope?

I’m sure you realize that when you’re doing an HIIT jump rope routine you’ll need more than a kid’s toy.

Here are two for you to check out:

1. Valeo Deluxe Speed Rope

an HIIT jump rope

Valeo Deluxe Speed Rope

This jump rope is made for speed training. It features:

  • Adjustable-length
  • 10 feet long and can be shortened to suit you
  • Solid rubber rope
  • Molded handles with foam grips for comfort
  • Sealed ball bearings for even rotation

2. Buy Jump Ropes Double Unders Jump Rope

Double Unders Jump Rope

Double Unders Jump Rope

Here’s another popular one, perfect for some jump rope HIIT training. This rope features:

  • A favorite at major fitness centers
  • Original design
  • 2 year warranty on the handles
  • high-quality USA made cable
  • 10 feet long with ability to easily change lengths
  • Long enough for jumpers 6′ 6″ (Using Proper form)

Be Creative with HIIT Exercises & Jump Rope Techniques

Jump rope exercises and similar routines can be more exciting than “standard” workouts.

Another reason to prefer the workouts over standard ones requiring you to be at a gym is their versatility. You can jump sideways, forward, and basically, invent moves if you wish.

Anything you feel like including in your regimen, you can.

As long as you adhere to the training program’s primary goal of intensified activities partnered with short periods of rest, you’re on the right track.

Photo Credit: Flickr. (April 4, 2011) Aviation Ordnanceman Julian Salcido jumps rope in the hangar bay aboard the aircraft carrier USS Enterprise (CVN 65).