Getting started with HIIT jump rope exercises is not as hard as you might expect.
Generally speaking, it follows the guidelines of all exercises integrated with high intensity interval training: the process and motions remain quite similar, it is only the pacing and intensity which differ.
The one different thing about this workout is that you do need some equipment (oh no!), but luckily, all you are going to need is a $5 speed rope (preferably, but a regular jump rope works) to get started.
HIIT Jump Rope
As with any HIIT workout routine, the key here is pacing and timing your intervals correctly.
You are going to want to use the classic 1:1 (or 30:30) ratio if you are just getting started.
That means 30 seconds of intense jump roping followed by 30 seconds of rest.
You should focus on 4 minute blocks, preferably for a total of 20 minutes until you get familiar with the exercise.
At that point, I would recommend going up to 30 minutes flat with your jump rope.
Some Benefits of doing HIIT jump rope
There are some benefits to doing this HIIT jump rope routine over traditional cardio exercises.
One is that although the exercise is “high intensity”, it is actually much better for sensitive parts of your body such as your joints (specifically your knees) when compared to traditional running.
Additionally, HIIT jump rope offers the same benefits of HIIT, in terms of how it effects your body post workout (including raising your RMR for the following hours, as noted by the King et al. study on the subject).
There are also psychological benefits to doing this quick jump rope routine over traditional cardio (no, I’m not talking crazy here, just read on!)
The thing is, for many people, it would take a solid hour of cardio to produce results for those who are already healthy (and are looking to push their limits).
This is not only harsh on the body, it’s also a psychological demotivator: the time involved can “talk us out of” doing it everyday.
Meanwhile, with HIIT, we have 20-30 minute sessions, while although extremely intense, easier to swallow on a regular basis (“Oh, I only have to knock out 30 minutes of cardio today.”)
It may seem silly, but for some people this is a key difference, as motivation and consistency is what leads to results when it comes to fitness, not pushing yourself hard with traditional workouts for a short time, and then giving up.
If you find that utilize HIIT cardio allows you to work out more consistently, keep doing it, it’s this scheduled and regular utilization of the body that will help you achieve your fitness goals.