How to Add Jump Rope Into Your HIIT Workout Routine

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So many of us dread cardio days, but what we sometimes forget to consider is adding in other aerobic exercises into our workouts; this way we don’t always feel obligated to hit the ground running.  One great alternative that not only builds endurance, but also blasts fat while boosting muscle, is jump roping.

According to Brian Peeler, NASM-CPT and trainer on Bravo’s reality show Workout, jumping rope does a lot more than just sculpt your calves. “Yes, the main muscles that you’re working are your calves but you activate a lot more muscle than you may think,” Peeler tells Muscle and Fitness. “But you’re also using your shoulders—particularly your rear delts—as well as your abs, quads, hamstrings. Pretty much every muscle is firing when doing this exercise to keep your body stable.”

You may want to consider adding jump rope into your favorite high intensity interval training workout routines. HIIT’s are a great way to burn calories and get in shape while also boosting your muscles. By adding in a circuit of jump roping, you will be torching even more calories. 

According to Muscle and Fitness, moderate pace can burn up to approximately 16 calories per minute for a 200-pound man. Simple math shows that after in just 30 minutes you could burn a significant amount of calories. Plus, if you are on the road or in a bind for space, jumping rope is a great way to burn calories on the go. With minimal equipment needed, you really have no excuse not to start jump roping.

So, if you are eager to find a new favorite workout routine in 2016, consider taking your favorite HIIT and spicing it up with a jump rope circuit, or consider jumping rope during your rest period. We have pulled together a few ideas that can help you get into the rhythm and will allow you to sub in and out your favorite bodyweight exercises to mix and match some intense routines, that are sure to make you sweat while also creating insane muscle definition.

1. Full body

According to Greatist, this full-body HIIT can be completed anywhere and is a great way to work up a sweat in a  short amount of time. By adding in 100 reps of intense jump roping at the end of each round, you will push your body that extra step, and add some great cardio and strength into an already awesome routine.

For this workout, complete as many rounds of following exercises as you can in 6 minutes, followed by a period of rest for 2 minutes. Complete this three times total, for a complete workout time of 24 minutes. 

  • 10 burpees
  • 20 squats
  • 20 skater’s lunges (10 each leg)
  • 10 push ups
  • 100 reps of jump roping

2. Lower body

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You don’t always have to load up the barbell to get a great lower body workout in. According to Men’s Fitness, by playing with angles or doing single leg exercises, you’ll be able to give your quads, hips, and calves the stimulus to grow while taking off hundreds of pounds of added stress on your spine and joints.

Plus, according to the site, “You’ll also get the added benefit of learning to control your body through space, increasing your mobility, and improving your coordination.” For this workout complete all exercises once through, followed by a 30 second rest.  Set your watch for 20 minutes, and see how many rounds you can get in!

  • 10 squat jumps
  • 20 single leg hip raises (10 each leg)
  • 20 alternating split squat jumps (10 each leg)
  • 200 reps of jump roping

3. Just jump roping

This HIIT that consists of just jump roping, may not seem hard, but believe us you will need to catch your breath after. According to Livestrong, it is very important to be fully warmed up before starting this HIIT.  So, start by jumping rope leisurely or jogging for 5 minutes, followed by a full-body dynamic stretching routine.

The interval portion of your training will be timed in a 1-2-1 minute formation.

  • 1 minute of intense all-out jump roping
  • 2 minutes of slower jump roping to catch breath
  • 1 minute of intense all-out jump roping
  • 2 minutes of slower jump roping to catch breath
  • 1 minute of intense all-out jump roping
  • 2 minutes of slower jump roping to catch breath
  • 1 minute of intense all-out jump roping

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