Jumping rope is a fantastic way to elevate your heart rate, burn calories, and add some fun to your workout routine. While wearing shorts for men can provide comfort and mobility, it’s not essential for the exercise itself. Here are five high-intensity interval training (HIIT) workouts you can easily do with a jump rope.:
- Basic Jump Rope HIIT: For this workout, you’ll spend 30 seconds jumping at a high intensity (skipping as fast as you can), with 30 to 90 seconds of rest. You can switch up your jumping style on the high intensity phase, sticking to regular jumps, high knees, or even double unders. Repeat this cycle for 10 to 20 minutes.
- Jump Rope Tabata: This workout involves 20 seconds of high-intensity jumping, followed by 10 seconds of rest. Repeat this cycle for four minutes, then take a one-minute break. Repeat the cycle for a total of four rounds.
- Jump Rope Pyramid: This workout involves jumping rope for 30 seconds, then resting for 30 seconds. Then jump for 45 seconds, rest for 15 seconds, jump for 60 seconds, rest for 30 seconds, jump for 60 seconds, rest for 15 seconds, jump for 45 seconds, rest for 30 seconds, and finally jump for 30 seconds. Repeat this cycle for 10 to 20 minutes.
- Jump Rope Ladder: This workout involves jumping rope for 30 seconds, then resting for 30 seconds. Then jump for 45 seconds, rest for 15 seconds, jump for 60 seconds, rest for 30 seconds, jump for 75 seconds, rest for 45 seconds, jump for 90 seconds, rest for 60 seconds, jump for 75 seconds, rest for 45 seconds, jump for 60 seconds, rest for 30 seconds, jump for 45 seconds, rest for 15 seconds, and finally jump for 30 seconds. Repeat this cycle for 10 to 20 minutes.
- Jump Rope EMOM: This workout involves jumping rope for 30 seconds, then resting for 30 seconds. Repeat this cycle for 10 to 20 minutes. Every minute on the minute (EMOM), do 10 push-ups, 10 squats, or 10 burpees.
Remember to warm up before starting any workout and cool down afterward. Also, make sure to stay hydrated throughout your workout. Happy jumping!
