Jumping rope is one of the best types of high intensity interval training that one can do anywhere and everywhere. This is one of my favorite jump rope routines—guaranteed to leave you feeling breathless, and maybe a little sore tomorrow. The routine will work the total body and will probably take about a half an hour or less to complete.
The Fat Blaster HIIT Workout
- Double unders for 30 seconds. (If you can’t do double unders, perform double leg high knees)
- Alternate leg jumps for 30 seconds.
- Drop to the floor and perform 20 clapping (or regular—depending on your fitness level) push-ups.
Repeat the circuit two more times (3 total), rest for 60 seconds, then do it 3 more times. You’ll end up completing the circuit 12 times with three rest periods.
Alternate leg jumps: Jump over the rope with one leg at a time. Only one foot should be kept on the ground at all times. This will make your calves stronger.
Double leg high knees: Launch yourself off the ground with both feet at once, bringing your knees to your chest. This one is tough!
Double unders: The rope must pass under your feet twice before you touch the ground. Similar to the double leg high knees, double unders can get difficult quickly! You want to jump a little bit higher than normal, but whip the rope around fast enough to get it under your feet twice each jump.