Losing fat is one of the hardest tasks to getting fit and healthy. Many people quit because they do not see visible results after months of continuous efforts. Many trainers charge hefty fees for personal training which is not worth your investment.
Although to see the results you wanted, the process starts with your mouth. If you have no control over your eating habits and continuously eat junk food then you will not get anywhere. Hence, in order to lose fat you should be eating clean and in a calorie deficit.
Here comes into play the HIIT (High-Intensity Interval Training) workout. It includes high-intensity exercises with small periods of rest for recovery. Apart from that, it is a proven technique to lose stubborn fat in less time with effects remaining for hours even after the workout. Moreover, doing HIIT is fun and challenging.
Benefits of HIIT Jump Rope Workout
HIIT develops speed and endurance along with building strength for other workouts as well as for cardio activities. HIIT exercises are a top choice among various athletes be it sprinters, cricketers, footballers, basketball players, swimmers, etc.
HIIT will burn maximum calories in a minimum amount of time by boosting metabolism to reap the best results possible. On the contrary, aerobic exercises take time and have a low effect on metabolism. As a result, it is a good fit for working people who have a busy schedule.
As discussed earlier, HIIT workouts have different exercises with more variations making them more interesting than other workouts which are not dynamic. Therefore, it doesn’t seem like working and you will have more fun while performing it.
Jump rope HIIT workout
Jump rope exercise involves full body muscles from shoulders to core to legs for perfect form like running but it is more effective if we compare it with running. For instance, skipping continuously for 30 minutes burn calories between 300 – 450 whereas running for the same time period burns calories between 250 – 400. However, when combining it with HIIT, it has the potential to melt body fat super fast.
How to perform jump rope
A good workout needs good equipment, so ensure that you are choosing the right rope for a workout. Generally, plastic speed ropes are preferable because it circles faster than their other counterparts. After selecting the rope, adjust it according to your height. Later, stand in the middle of the rope and wrap your hands around it.
Arms should be closer to the body while hands should be parallel to the hip height, do not forget to bend your elbows during the whole jumping process. Finally, start jumping while circling the rope and landing at your balls of the foot side by side and your body posture should be stable throughout the jumping process. Congratulations! You have learned how to jump rope properly.
1. Jump Rope HIIT Workout Program
Normal Jump Rope HIIT (Single-Unders) – In a basic jump rope workout, you should jump as many reps as you can for about 30 seconds and then take 30 seconds of rest. This is a beginner-level HIIT workout.
Routine:
- 30 seconds of jumping ( as many reps as possible ).
- 30 seconds of rest.
- Repeat this 10 to 12 times.
2. Jump Rope (High Intensity)
It is similar to the basic level jump rope but slightly leveled up. This is suitable for the intermediate level.
Routine:
- 40 seconds of jumping (as fast as you can and as many reps as you can).
- 20-30 seconds of rest.
- Repeat the circuit 10 to 12 times.
3. Double-Unders
In double-under which is also known as dubs, the speed of the jump will remain the same but the rope passing under the feet must be quicker. In other words, the rope will revolve 2 times under the feet in one jump. It is an intermediate to advance level of variation.
Routine:
- 25 seconds of double-unders (fast Pace).
- 10-20 seconds of rest (slow on-the-spot running).
- Repeat this 12 to 15 times.
4. Jump Rope Single Foot
It is another jump rope variation for HIIT workouts. You have to switch between feet while rope jumping. This workout routine looks like this.
Routine:
- Jump for 10-15 seconds on the left foot then immediately switch to the right foot and jump for 10-15 seconds.
- Rest for 20-30 seconds.
- Repeat this 8 to 10 times.
5. Explosive Jump Rope HIIT
This workout includes various exercises merged with the jump rope. This is not recommended for beginners, as it is only for advanced to pro-level athletes.
Routine:
- 20 seconds jump rope.
- 10 seconds rest.
- 20 seconds burpees.
- 10 seconds rest.
- 20 seconds jump rope.
- 10 seconds rest.
- 20 seconds mountain climbers.
- 10 seconds rest.
- 20 seconds jump rope.
- 10 seconds rest.
- 20 seconds plank.
- 10 seconds rest.
- Repeat this circuit 5 to 10 times.
All of the above 5 workouts in this article cover beginners to pro-level people. Do that 3-4 times a week to drive maximum benefits.
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