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
