Jump Rope HIIT Workout Routines to Burn Fat and Train Cardio

Jump rope HIIT workouts are an easy way to get in your cardio exercises. You will be able to burn fat quickly and effectively. Doing jump rope HIIT workouts can be quite diverse in how long the workout will last or what areas you want to target.

Further, jump rope workouts do not require a lot of equipment or a specific setup. All you need to follow a jump rope HIIT routine is a rope and enough space to skip. You can jump rope in the gym, in your backyard, or at a park.

Jump Rope HIIT Workout Routines

What is a Jump Rope HIIT Workout?

A HIIT workout stands for high intensity interval training, where throughout your workout, there are bursts of intense workouts followed by rest periods. You will follow a sequence of short-timed movements and rest. This training style is a great way to increase your heart rate and burn fat and is an excellent cardio exercise that will leave you feeling accomplished.

You can incorporate different cardio exercises and other movements during a jump rope HIIT workout to create the perfect tailored workout routine. A HIIT workout is not only effective but also does not take up much time. Once you have a skipping rope and the proper set of shoes, you are all set to try out one of these workout routines.

Jump Rope HIIT Routines

All these HIIT routines are easy to follow, and you can squeeze them into your day while still getting an amazing cardio workout. Each jump rope routine is tailored to incorporate both intense and more moderate movements, is short but effective, and the only piece of equipment needed is your rope.

If you want a more intense workout, then we suggest trying a weighted jump rope to make things harder.

Basic Jump Rope HIIT

  • 20 seconds of jumping rope
  • 10-second rest
  • 20 seconds left leg only jump
  • 10 seconds rest
  • 20 seconds right leg only jump
  • 10 seconds rest
  • 20 seconds of high knees jumping
  • 10-second rest
  • 20 seconds of jumping rope
  • 10-second rest
  • 60 seconds of rest
  • repeat

This quick cardio burst can be used on its own and repeated as many times as you want or have time for. It is a simple and consecutive routine that will ensure you get your heart rate pumping. Each time you jump within 20 seconds, try to increase your number of jumps. Similarly, this routine can also be used as a cardio warmup to get your body moving.

Fat-Burner Jump Rope HIIT

  • 30 seconds of jumping rope
  • 10 seconds rest
  • 30 seconds of interchanging feet while jumping rope
  • 10 seconds rest
  • 30 seconds of high knees jumping
  • 10-second rest
  • 30 second of butt kicks jumping
  • 10 seconds rest
  • 60 seconds of rest
  • Repeat

This fat burner jump rope HIIT routine will undoubtedly train your stamina and promote calorie burning. Repeating this sequence three to five times is recommended to get the fat burn you are hoping for. If you go through this routine for 30 minutes, you can burn up to 800 calories.

Core Strength Jump Rope HIIT

  • 30 seconds of high knee jumping
  • 10-second rest
  • 30 seconds of mountain climbers
  • 10-second rest
  • 30 seconds of high knee jumping
  • 10-second rest
  • 30 seconds of burpees
  • 10-second rest
  • 30 seconds of high knee jumping
  • 10-second rest
  • 30 seconds of plank
  • 10-second rest
  • 60 seconds of rest
  • repeat

If you want to focus on your core and tame some belly fat, this high intensity jump rope routine will do just that. Depending on your time frame, you can repeat this at least two or three times and get an intense ab-focused HIIT workout.

High Intensity Jump Rope HIIT

  • 45 seconds of criss-cross jumping
  • 15 seconds rest
  • 45 seconds of backward jumping
  • 15-second rest
  • 45 seconds of boxer steps
  • 15-second rest
  • 45-second high knee jumping
  • 15-second rest
  • 45 seconds of double under jump rope
  • 15 seconds rest
  • 2 minutes of rest
  • Repeat

This cardio blast workout will have your heartbeat racing and many different muscle groups working together. This is a full-on workout routine to train your cardio, and like the other can be done once, twice, or multiple times to continue to work on your stamina and endurance.

Jump Rope vs Running

What Are the Benefits of Jump Rope HIIT Workouts

Using one of these jump rope HIIT routines is excellent for burning fat and training your cardio. These easy-to-follow routines have multiple benefits as to why you should add them into your workout regime.

Quick and Easy

All the HIIT jump rope workout routines are fast and will not take up a lot of time in your day. Some can be done in less than 20 minutes, or you can repeat them several more times for an added cardio burst. Even if you do not have much time in your day, you can still get in an excellent HIIT workout.

Minimal Equipment

You also won’t need a bunch of fancy equipment or even a gym to do any of these jump rope routines. You can follow these HIIT routines as long as you have a rope and enough space to jump.

Burn Calories

These fast-paced HIIT routines can allow you to burn just as much fat as other longer cardio exercises. You will burn an average of 13 calories for each minute of jumping rope.

Change Up Your Workouts

By adding these simple jump rope routines into your schedule, you can easily change up and mix different elements into your workouts. Jumping rope can be done in a gym or outside if you want to change up the scenery. Jumping rope will activate multiple different muscles and also help with balance and coordination.

Adding Jump Rope HIIT Workouts Into Your Fitness Routine

These fast-paced short jump rope routines are ideal for adding additional cardio and fat-burning exercises into your fitness schedule. Using one or multiple of these HIIT routines is a great way to change up your fitness routine.

You may want to start with adding one jump rope workout routine weekly or use them to warm up before other weight training. These jump rope HIIT sequences are perfect for tailoring your personal cardio and fat burn workout plan.

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