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Yoga & Other Low Impact

Fun Home Cardio: Jump Rope HIIT Workout

Jump rope is an amazing and inexpensive full-body cardio workout. It is perfect for beginners. If you are looking for a challenge, there are also moves that can get you out of your comfort zone. The best way to make jump rope exciting and elevate your heart rate is to integrate jumping rope into a HIIT (high-intensity interval training) workout.


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The below is not intended as professional advice (see disclaimer page for more information). Always consult your physician if you are unsure about your health or workout regiment.


Benefits of Jump Rope HIIT



The Effectiveness of HIIT

HIIT (High-intensity interval training), as defined by DailyBurn, is a training technique where you give all-out 100% effort during active bursts of exercise followed by easier recovery periods. It is one of the most popular and trending workouts for a good reason. DailyBurn goes on to explain the benefits of HIIT creating an “after-burn effect” which makes these workouts even more effective than steady-state workouts. That means a boost in metabolism that still has your body burning calories even after you have finished the workout.


Muscles Worked During Jumping Rope HIIT

Jump Rope HIIT has become one of my favorite workouts because it quickly elevates your heart rate into the fat-burning zone with less impact on the body than other cardio, such as running. According to Livestrong, jump rope works the muscles in your lower body (including quads, hamstrings, glutes, and calves) along with your upper body (shoulder, arms) and your core.

Jump rope will also help your coordination. If the last time you tried it was when you were younger, you might be surprised how difficult it is. It also requires balance, especially for one-leg jumps.


Calories Burned Jumping Rope

Harvard Health Publishing compared the calories burned in multiple 30-minute physical activities. For a 155 pound person, 30 minutes of rope jumping can burn 372 calories, which is equivalent to running 6 MPH (10 min/mile). Rotating your favorite cardio activity with jumping rope can be a fun change of pace while being an effective calorie burner.


Don’t Have a Jump Rope? Start Here

There are a few different types of jump rope, here are some favorites.


Affordable Jump Ropes

DEGOL Skipping Rope is an adjustable and affordable jump rope. This is the perfect jump rope if you are just starting to jump rope or just want an affordable option.

WOD Nation Speed Jump Rope is a highly reviewed steel cable speed jump rope that is ideal for smooth surfaces. If you are looking to take your jump rope to the next level, this is a great one to try.



Crossrope: Pricey But Worth It If You Enjoy Jumping Rope

Crossrope describes themselves as a weighted jump rope system that will help you achieve strength and endurance. You receive two weighted jump ropes that you can easily clip in and out depending on the type of workout you are doing or your strength level. Crossrope is very well-reviewed on Amazon and is definitely worth looking into if you enjoy jumping rope. It can be purchased through Amazon or through Crossrope’s official website.

These ropes are durable and don’t tangle. Best of all, there is a Crossrope app that has plenty of workouts. They have a free offering of their app (“Crossripe Lite”) and a paid monthly (“Crossrope Premium”), both contain workouts and challenges (although the free version has a much more limited offering). For more information check out Crossrope’s app page.

They offer a few options depending on your height and if you are looking to “Get Lean” (lighter ropes, 1/4 lb and 1/2 lb) or “Get Strong” (heavier ropes, 1lb and 2lb). The Get Fit option, which contains both, is available on Crossrope’s official website.



Learn Basic Jump Rope Moves

Jump rope can be as easy or complex as you’d like to make it. There are a few steps to get started.

  1. Check the space around you. If you are indoors, make sure you will not hit anything in front of you, behind you, or the ceiling.
  2. Ensure sure your jump rope length is set up correctly. When you stand on the middle of the rope, the handles should come up to your armpits.
  3. Begin by doing a few easy slow jumps. The coordination can take some getting used to, especially if it is your first time or if you haven’t jumped rope in a while.
  4. After you feel comfortable with easy slow jumps, move on to skipping faster. This can be difficult and will get your heart rate up. If you have not started sweating after a few minutes, you can probably go faster.
  5. The other basic jump you should be comfortable with besides speed is a one-legged jump. Try a few hops on your left foot, then your right foot. You might be surprised that it can feel like a relief after doing many basic jumps.

Once you’ve mastered those basic steps, you’re ready to move on to more advanced moves like cross jumps, double under, etc. Crossrope has a great list of 15 jump rope advanced moves with instructional videos if you want to take it to the next level.


3 Jump Rope HIIT Workouts to Try

The goal of jump rope HIIT is to work at 100% maximum effort during the high-intensity periods, then recover (which can be active recovery or complete rest). The below are HIIT workout ideas based on a 2:1 ratio of work to recovery. This can be challenging and ratios can be adjusted as needed, or active recovery periods can be substituted with complete rest.

Interval training is best if you pair it with a timer on your phone or a watch. I prefer the app Intervals Pro App (there is a free version) for IOS which lets you easily set intervals.


Jump Rope Only HIIT Workout (27 Minutes)

This is an intense jump rope only HIIT workout that is guaranteed to raise your heart rate. There are some advanced moves like cross jumping, double under, and backward jump which can be substituted with more basic moves like jumping for speed or high knees.

  • Jump rope fast for speed for 60 seconds.
  • Jump rope easy for 30 seconds
  • Jump rope high knees for 60 seconds
  • Rest for 30 seconds
  • Jump rope every other leg (right then left) for 60 seconds
  • Jump rope easy for 30 seconds
  • Cross jump rope (or fast for speed if you prefer) for 60 seconds
  • Jump rope easy for 30 seconds
  • Double under jump rope (or high knees if you prefer) for 60 seconds
  • Rest for 30 seconds
  • Jump rope backward (or every other leg if you prefer) for 60 seconds
  • Jump rope easy for 30 seconds
  • Repeat circuit 3x

Jump Rope HIIT with Shadow Boxing (27 Minutes)

Boxing and jump rope go hand in hand, they are both amazing cardio activities. This HIIT routine has you putting down the jump rope to get some boxing moves on. If you want a challenge, try using light dumbells or wrist weights when you punch).

  • Jump rope fast for speed for 60 seconds
  • Jab cross for 30 seconds
  • Jump rope high knees for 60 seconds
  • Left and right hooks for 30 seconds
  • Jump rope every other leg (right then left) for 60 seconds
  • Rest for 30 seconds
  • Jump rope backward (or for speed) for 60 seconds
  • Squat jump for 30 seconds
  • Jump rope fast for speed for 60 seconds
  • Left and right uppercut for 30 seconds
  • Jump rope high knees for 60 seconds
  • Rest 30 seconds
  • Repeat circuit 3x

Jump Rope HIIT with Functional Moves (27 Minutes)

This jump rope HIIT with functional move circuit is guaranteed to work your entire body.

  • Jump rope fast for speed for 60 seconds
  • Push-ups for 30 seconds
  • Jump rope high knees for 60 seconds
  • Squat jumps for 30 seconds
  • Jump rope every other leg (right then left) for 60 seconds
  • Rest for 30 seconds
  • Jump rope backward (or for speed) for 60 seconds
  • Tricep dips for 30 seconds
  • Jump rope fast for speed for 60 seconds
  • Ab bicycles for 30 seconds
  • Jump rope high knees for 60 seconds
  • Rest 30 seconds
  • Repeat circuit 3x
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Try switching out your usual workout routine for some jump rope (even if you just start with some easy jumps)! If you tried these jump rope HIIT workouts let me know your thoughts.

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