Your HIIT Workouts Need This One Essential Tool | Men's Health Magazine Australia

Your HIIT Workouts Need This One Essential Tool

If you’re looking to push your calorie burning, fat-busting HIIT workouts to the next level, you should start skipping.

Not on gym days, of course. Just skip the weights in favor of one of the most efficient pieces of equipment laying around: the jump rope.

Skipping rope is one of the most effective forms of cardio around, per a study that found just 10 minutes a day with the rope was comparable to 30 minutes of jogging. Experts tout the activity’s benefits as a certifiable full body workout that promotes good heart health, too.

Add a jump rope to high intensity interval training (HIIT), and you’re in for a hell of a workout. It’ll be quick, too—you won’t have to spend the hours on the treadmill you might have for otherwise similar results. Just don’t overdo it. Tackle a HIIT routine about once a week, especially if you’re adding onto a weight training program.

Check out this helpful video from Bloom to Fit to learn some new moves to add to your jump rope playbook. There’s way more to do than just boring skipping in place, so spice up your routines with these variations.

Here are four HIIT workouts that use a jump rope and body weight moves that will push your cardio to the next level. Skip as many times as possible using proper form in the allotted time. Repeat each circuit five times.

1. THE BASIC – EASY

Standard jumps – 20 seconds

Rest – 10 seconds

Right foot hops – 20 seconds

Rest – 10 seconds

Left foot hops – 20 seconds

Rest – 10 seconds

High knee jumps – 20 seconds

Rest – 10 seconds

Standard jumps – 20 seconds

Rest – 10 seconds

Rest one minute.

Total workout time: 17.5 minutes

2. THE JACK AND SQUAT – MEDIUM

Jump rope jacks – 20 seconds

Rest – 10 seconds

Body weight squats – 20 seconds

Rest – 10 seconds

Side to side jumps – 20 seconds

Rest – 10 seconds

Alternating bodyweight lunges – 20 seconds

Rest – 10 seconds

Jump rope jack – 20 seconds

Rest – 10 seconds

Rest one minute.

Total workout time: 17.5 minutes

3. THE FIGHTER – HARD

Boxer step – 30 seconds

Rest – 10 seconds

Off step jump – 30 seconds

Rest – 10 seconds

Criss cross jump – 30 seconds

Rest – 10 seconds

High knee jumps – 30 seconds

Rest – 10 seconds

Boxer step – 30 seconds

Rest – 10 seconds

Rest one minute.

4. SKIPMAGGEDON – INTENSE

Criss cross jump – 45 seconds

Rest – 15 seconds

Backwards jump – 45 seconds

Rest – 15 seconds

Alternate foot criss cross – 45 seconds

Rest – 15 seconds

Mummy kicks – 45 seconds

Rest – 15 seconds

Double under – 45 seconds

Rest- 15 seconds

Rest 2 minutes

Total workout time: 35 minutes

 

This article originally appeared on Men’s Health.

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