Fun And Quick Jump Rope HIIT To Melt Away Fat

Think jump ropes are nothing but child’s play? Think again! Your favorite toy during recess in elementary school might just hold the secret to a super fun, fat-melting cardio session.


If you’re tired of the same old boring treadmill-based cardio, then this blog is for you. Today, we’ll be talking about a high-intensity interval training (HIIT) workout that’s exciting enough to get you pumped up for your next sweat session and simple enough that you can do it anywhere, even in your living room! Let’s get started!

Jump Ropes as a Fun Workout Tool


Skipping rope is one of the most convenient, easy, and effective exercises you can do. Fitness experts across the globe are promoting jump ropes as a quick and easy way to get your body moving and melt away excess fat.


It can be used as a warm-up or an addition to your strength and resistance workouts. But it also makes for an extremely fun yet intense stand-alone exercise. It not only helps build up your cardiovascular health but also gives you some resistance training while you’re at it.


Skipping rope packs many fitness benefits for you. For starters, it’s convenient. A jump rope is just a cable attached to a pair of handles. It’s simple, lightweight, and you can do it anywhere as long as you have a high enough ceiling. Jump ropes are also cheap. You can get reasonably-priced ropes at most sports supply stores.


Skipping rope works your entire body. It’s a total body workout that helps build your coordination while working with different muscle groups simultaneously. You work your calf muscles because of all the hops and skips, you work your core as you keep your balance, and you work your arms and upper body as you spin the rope over and over again.


Jump rope workouts are a great way to burn calories. One hour of rope skipping can burn up to 1,600 calories. That’s a lot of calories for such a simple tool!


Furthermore, skipping rope is a great way to improve your cognitive function. If you’re new to jump ropes, you must take note that there is a learning curve for it. You need to learn new motor patterns that you might not be using every day. Learning this new skill helps build new communication pathways in your brain.

Fun and Quick Jump Rope HIIT


This jump rope HIIT workout takes only takes 20 minutes from start to finish. It’s a quick way to burn off more than 200 calories.

Double-Leg Bounce: 5 Minutes

  • Hop continuously at a steady pace.
  • Keep shoulder blades down and back, chest lifted, and land softly throughout this jump rope HIIT exercise.
  • Swing the rope with wrists, not arms.

Plank: 45 Seconds

  • Bring elbows directly under shoulders, nose directly over thumbs, and feet shoulder-width apart. Draw belly button up and in.
  • Keep legs engaged the entire time. Take deep breaths.

Single Foot Bounce: 2 Minutes

  • Jump continuously on one leg for 30 seconds. (Keep leg that is lifted in front of the leg that is jumping.)
  • Switch to the other leg for 30 seconds.
  • Repeat one more time, 30 seconds for each leg.

Double-Leg Bounce: 2 Minutes

  • Hop continuously as fast as possible.

Opposite Arm/Leg Extensions: 45 Seconds

  • Come onto hands and knees with wrists directly under shoulders and knees under hips.
  • Extend left leg only up to hip height while extending right arm up next to the ear.
  • Return to center and switch sides.
  • Lift right leg up only to hip height while lifting left arm up next to the ear.
  • Return to center and continue to alternate for 45 seconds.

Repeat the entire circuit one more time for a total of two rounds.

Don’t Skip Your Workout…Skip Rope Instead!


Cardio doesn’t have to be such a chore. With the right program, you can start shedding fat while having fun. So get up, pick up your ropes, and start this jump rope HIIT today!