As I've mentioned in a previous post called "The Pros and Cons of HIIT", High-Intensity Interval Training (HIIT) can be an excellent form of training that burns fat more efficiently than standard cardio. In this post, I will be laying out a great Jump Rope workout using HIIT that is guaranteed to burn some serious calories.
Note: this workout can be adjusted based on your personal level of endurance
What You Need
- A speed jump rope (any jump rope will work but may be more difficult)
- About 36 sq ft of open space
- A committed mindset
- That's It!
Start this workout with a quick, 2-minute low-intensity warm-up to get the muscles and heart ready for an intense workout.
Total workout time (without warm-up and cool down): 11 minutes
Stage 1 (5 minutes): 5 sets, 25 seconds full speed, 35 seconds rest
Stage 2 (1 minute): 1 minute full rest
Stage 3 (5 minutes): 5 sets, 30 seconds full speed, 30 seconds rest
End your workout with a 2-minute cooldown to gradually bring your workout to an end. You should be pretty exhausted at this point, so if you still have plenty of energy, make sure to adjust your workout to make it more difficult in the future.