Primal Blog

How to Use a Jump Rope in Your HIIT Routine

When you first start to look at your HIIT routine, you may start to look at the easiest methods available. You may want something that uses very little equipment or equipment that is easy to take with you without taking up much space. You may want a routine upgrade that lets you get the most out of the workout routine as well. One of those methods is to use a jump rope. If you aren’t sure how to incorporate the jump rope into your HIIT routine to get the maximum benefit, then here are some ways to get you started.

Ab HIIT Routine

One of the focal points for workouts tends to be the abs and core. You may think you can’t do that with a jump rope, but you can if you know the right HIIT routine. The basic ab and core jump rope routine is a 30 second cycle with a 10 second rest. This starts off with 30 seconds of high knee jumps followed by 10 seconds of a break. This moves into mountain climbers, high knees, stability ball pushups, high knees, and then plank. This helps works the core as well as the legs.

Full Body HIIT

If you have limited time and you need to make sure you are getting a full body workout in, then the full body jump rope HIIT may be ideal. This HIIT is based on 20 seconds of workout followed by 5 seconds of rest. It starts with 20 seconds of hard core straight jumping then 5 seconds of rest. After this, you will do squats, rest, jumping, rest, push-ups, rest, jumping, rest, a solid plank hold, and then rest. You can do this once and repeat it up to four or more times depending on your time constraints.

 Advanced Full Body HIIT

So, you have tried the other jump rope HIIT workouts, but you are starting to level off. This may mean you are ready for an advanced full body HIIT program. This program is long and consists of 20 seconds of working out and 10 seconds of rest. The routine is double-unders, push-ups, criss cross jumps, tricep dips, double-unders, shoulder-tap push-ups, criss cross jumps, and pike pushups. Again, this is done on the cycle of 20 seconds of workout with 10 seconds of rest. This can be repeated up to 5 times.

These are just a few of the methods you can use to incorporate your jump rope into your HIIT routine. There are others, but these are the easiest ones to incorporate as a beginning step.