Not everyone looks forward to performing cardio workouts, as they are not always the most exciting thing to do. That’s why I created the following 10 minutes HIIT jump rope interval training to spice things up.
Yet, a good cardiovascular endurance is necessary for a long, healthy life. It will also help you feel better and perform better in your daily life.
However, cardiovascular training is not limited to running, walking or biking for an endless amount of hours. There are other workouts we can use to achieve the same results.
Workout guidelines
Workout time:
Workouts per week:
Rest time between sets:
Training level:
Exercises performed:
Equipment:
Program goal:
Around 10 minutes
2, preferably 3 times per week
60 seconds
Beginner
Rope skipping
Jump rope
Toning, diet, cardiovascular improvement
The 10 minutes HIIT jump rope interval training program
The HIIT workout with the skipping rope training program is simple.
Start with a jump rope for 30 seconds. Afterward, take 60 seconds of rest. Repeat this cycle 7 times and the workout is done. Training doesn’t always have to be complicated to be effective.
- 30s of jump rope—60s of rest.
- 30s of jump rope—60s of rest.
- 30s of jump rope—60s of rest.
- 30s of jump rope—60s of rest.
- 30s of jump rope—60s of rest.
- 30s of jump rope—60s of rest.
- 30s of jump rope—60s of rest.
Frequently Asked Questions (FAQ)
Why pick HIIT jump rope interval training?
A HIIT jump rope interval training is a very time-efficient way of training because most people have little spare time to exercise. This workout can be performed at home and can be done in 10 minutes. This means that ‘I don’t have time to train’ is not a valid excuse any more!
Why is it such a fun and effective workout?
Well, combining jump rope exercises into a HIIT (high-intensity interval training) workout will burn a lot, and I mean A LOT of calories in a short amount of time.
This combined with the very small cost of a jump rope and the little room needed to exercise makes the jump rope a premier training tool for people who are looking to get into shape in little time. It has the added benefit of not wasting time by having to move to a gym.
Advantages of HIIT
Low cost
A jump rope costs next to nothing.
This makes it a very cost-efficient investment for people who are looking to get in shape.
Little space needed
A 10-minute HIIT jump rope workout can be performed within very little space.
It can be performed in the living room, in the basement, or even outside, granted it isn’t raining. Damn you Belgium!
Can be performed everywhere/portable
A jump rope is portable. This means it can be performed everywhere.
The fact that it’s portable also makes it suited if you wish to train when going on a vacation but still want to combat your cocktail-induced calories!
Low entry threshold
It has a very low entry threshold for beginning trainees to get into.
Other sports or fitness-related activities can be overwhelming for some people who are just starting to work out. A jump rope workout can be performed at home without other people judging you.
Full body workout
A HIIT workout with skipping rope works out the whole body.
It might seem like your legs are doing all the work and the only thing you’re doing is simply put jumping, but your shoulders and core will feel the burn as well!
Fat loss
Exercising with a jump rope burns a lot of calories, especially when combined with a HIIT workout.
Burning all those calories will help you to lose body fat and, as a result, get you into shape.
Improved endurance
To jump rope will have a positive effect on your cardiovascular system.
No more getting out of breath when taking the stairs!
How to set up the jump rope to the right size?
There’s a simple little trick that makes it easy to size the jump rope to the right size for your particular body.
Stand in the middle of the jump rope with one foot and bring both jump rope handles toward your body. The handles of the jump rope should be just below your armpits. In general, unless you have monkey arms, this way of adjusting the jump rope will roughly speaking size it for your particular body type.
Conclusion
HIIT jump rope interval training is especially useful for beginners, but also for intermediate trainees who are looking to get into shape with a low-entry threshold training tool.
For those willing to perform a longer, more advanced program, the 25-minute intermediate circuit training workout might be right up your alley.
Rope skipping places a low amount of stress on the muscles and joints, which will help to prevent injuries. It will also burn a lot of calories in a short amount of time, which makes it viable if you have little time to train but are still looking to lose some weight.
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