The ever-growing fitness industry has been able to attract fitness enthusiasts and beginners alike. New exercises, techniques and regimes are being introduced on a daily basis. With an increase in the number of options one can start with, arises a confusion regarding which exercises are most beneficial for an individual. To cater to this problem, we at RDX Sports bring 5 HIIT Workouts that you can do with jump ropes

According to the latest survey conducted by the American College of Sports Medicine, HIIT Workouts with jump ropes are one of the leading fitness trends just like calisthenics and other bodyweight exercises.

Wondering What A HIIT Workout Is?

High Intensity Interval Training (HIIT) is all about utilizing your 100{317a7769e272dec17b69bda26c6a5a4c5e6799efcd8a85f72cb552b76862c2b9} energy through quick yet intense exercise bursts. HIIT includes exercises with shorter break intervals between each set. Each intense training interval is followed by a short yet active recovery interval.

Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City, says:

“Intense exercises will help burn more fat and calories than regular aerobic and steady-state workouts.”

Why Should I Use Jump Rope For HIIT?

Exercises with jump ropes aid in improving your muscle strength and cardiorespiratory fitness. The HIIT rope exercises also help lose weight and burn calories at a fast rate. With an everyday HIIT skipping rope session, you can stay in shape without worrying much regarding your fitness, stamina and endurance. 

Did You Know You Can Perform The Same HIIT Workouts Using A Fairly Simple Fitness Accessory?

Yes, we are talking about jump ropes! These ropes are great for both adolescents and adults. This is because with a bunch of fun rope exercises you get a joyful and effective full body workout experience. This incredibly affordable fitness accessory can help you burn three times as much fat as steady-state cardio. Here’s why:

  • It is an intense full body exercise. 
  • It almost utilizes every muscle to burn more fat.
  • Short and high intensity skipping rope exercises boost your metabolism.
  • Switch intensity of your jump rope HIIT instantaneously without worrying about the lag.
  • Smooth on our ligaments and joints even when you are skipping without the right form.
  • Poses less risk of injury.

HIIT Workouts Using Skipping Rope

If you are waiting to start  your first HIIT workout using skipping rope, then what are we waiting for, we at RDX Sports have compiled a list of 5 best HIIT workouts that you can perform with the skipping rope alone.

1. Basic HIIT Workout With Skipping Rope

For basic HIIT exercises, you can switch up or switch down the intensity of jumping from regular jumps to double-under. Start with:

High-Intensity Fast Skipping

Perform fast skipping for about 30 seconds. 

Light Jogging/Walking

After fast skipping, take a small walk or do light jogging for 30 seconds to 1 minute. 

Circuit Repetition

Repeat the whole process at least 5 to 10 times for best results.

Watch the video below to get a better understanding of this HIIT workout:

2.  Core HIIT With Skipping Rope

The core HIIT exercise primarily focuses on shaping the core muscles. It additionally helps burn fat and strengthen your core. Here’s how you can perform this workout:

High Knees

Perform high knees for about 30 seconds, and then rest for 10 seconds.

Mountain Climbers

After the 10 seconds rest, do the mountain climber exercise for the next 30 seconds.

High Knees

Again rest for 10 seconds and quickly start high knees exercise for 30 seconds.

Stability Ball Push Ups

Take another 10 second break and start with stability ball push ups for 30 seconds.

High Knees

Again take a 10 second break and start again with the high knees exercise for the next 30 seconds.


Before starting the planks, rest for 10 seconds and perform planks for the next 30 seconds.

Circuit Repetition

Repeat the whole process 2 to 3 times for an effective jump rope HIIT workout session. Watch the video below to learn the exercises mentioned above.

3. Full Body HIIT With Skipping Rope

Another way to go about it is to perform a full body HIIT workout using jump ropes. This is a versatile workout and helps shape all of your body parts simultaneously.

All-Out Jumping 

Perform all out jumping for 20 seconds and rest for the next 5 seconds.


Start performing squats for 30 seconds and again take a quick 5 second break.

All-Out Jumping

Again start with all out jumps for 20 seconds and rest for 5 seconds after.


Now perform quick push ups for 30 seconds and right away start with all out jumping for the next 20 seconds.


 Rest for 5 seconds and start planks for next 30 seconds

Circuit Repetition

After resting for 5 seconds, repeat the whole process for 4 to 10 times. If you have greater endurance and stamina, repeat it for 8 to 10 times.

Watch the video below before trying out a full body HIIT workout.

4. Variation HIIT With Skipping Rope

As the name suggests, Variation HIIT Workout involves slow jumping periods but with numerous variations of jump rope exercises. Here’s how it works:

High Knees

Start with high knees for 30 seconds.

Double Bounce

Without any break, perform a double bounce exercise for the next 30 to 60 seconds.

Side-to-Side Jump

Immediately perform side-to-side jumps for the next 30 seconds. 

Double Bounce

Start the double bounce exercise on the left side for 30 to 60 seconds.

Single-Leg Jump

Now perform a single leg jump for 30 seconds and repeat the double bounce after it for 30 to 60 seconds.

Single-Leg Jump

Perform single leg right jump exercise for next 30 seconds, followed by double bounce for 30 to 60 seconds.

Circuit Repetition

Try to repeat these exercises at least 3 times. 

Watch the video below to better understand the process.

5. Advanced HIIT With Skipping Rope

If you are someone who has been skipping rope for quite some time now, you’d probably know this HIIT workout as it is preferred by professional athletes. For beginners, we recommend starting off with basic jumps or high knees, instead of right away jumping to foot-cross and double-under. The advanced HIIT workout includes:


This workout starts with double under for 20 seconds, followed by a 10 second break. 


Perform push ups for the next 30 seconds, and again rest for 10 seconds.

Criss-Cross Jumps

Now start the Criss-Cross jumps shown in the video below for 20 seconds, and again rest for 10 seconds afterwards.

Jump rope Champion Rene Bibaud performing HIIT workout

Pike Pushups

Now start with pike push ups and do these for 30 seconds.

Triceps Dips

Now immediately start triceps dips for the next 30 seconds and then rest up for 10 seconds.


Perform double unders for 20 seconds and again rest for 10 seconds before starting shoulder tap push ups.

Shoulder-Tap Push Ups

Now perform shoulder tap push ups for 30 seconds and rest up for 10 seconds.

Criss-Cross Jumps

Do criss cross jumps for 20 seconds and rest for 10 seconds before repeating from the start.

Circuit Repetition

Try repeating the whole process at least 3 times and watch the video attached below to get some insights on how to perform these individual exercises in one go. 

Last Verdict!

Now that you have a fair idea about how these HIIT exercises with skipping ropes work, do not hesitate to try out one of these today! 

RDXSports offers a wide range of jump ropes. There are plenty of kids skipping ropes available too for the young ones to start training too. Lets not worry and get jumping!

What’s more amusing than having to do your workout in fresh air rather than performing lengthy boring treadmill sessions at the gym. All you gotta do is to jump and enjoy your workout session in nature. 



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