15-Minute HIIT Jump-Rope Workout

What allows you to work out at home, with equipment that costs next to nothing, and has calorie burning power that exceeds that of running? Jumping rope may be an old-school  favorite, but makes an awesome choice if you want to get fit and lose weight.

Jumping rope is a cardiovascular exercise that burns a ton of calories, up to 1000 calories per hour(!), and it works the arms, legs and core, as well as strengthening your bones and improving your balance. Is there no end to the benefits of jumping rope?

If you’re a beginner use a comfortably heavy PVC rope. Being heavier, the rope means you’ll jump more slowly. As you improve, use a lighter rope, which will let you jump faster, increasing intensity and requiring greater skill.

Tabata HIIT Jump Rope Workout

This only requires basic jump rope steps, but is still super challenging.

  • Single jump for 20 seconds
  • Rest for 10 seconds
  • Running jump for 20 seconds
  • Rest for 10 seconds
  • Jump with right foot only for 20 seconds
  • Rest for 10 seconds
  • Jump with left foot only for 20 seconds
  • Rest for 10 seconds
  • Jump with high knees for 20 seconds
  • Rest for 10 seconds

Take a one minute break and repeat each circuit 3-5 times.

You can make this HIIT jump rope workout harder by making the steps more challenging. Some of the step you can include are described below:

  • Single Jump. This is a basic jump. Simply jump over the rope and land on both feet. You only need to jump high enough to clear the rope.
  • Running Jump. This jump requires you to simulate running, by alternating your feet when you jump. Run in place while jumping over the rope using one foot at a time.
  • Double Jump. This is an advanced jump and requires that you jump high enough and swing the rope fast enough, to pass the rope twice under your feet before you hit the floor. If you find this jump too challenging, do single jumps, until you are able to do double jumps.
  • Slalom Jump. Imagine you’re slalom skiing (in place – with a rope!). As you jump over the rope, you want to alternate between landing left and right. Jump about 6 inches to the left on one jump and 6 inches to the right on the next jump, and continue to alternate. Keep your feet together as you jump and land on both feet.
  • Jumping Jacks. This is another jump where you alternate your position. On the first jump land with your feet wide apart and your next jump land with your feet together, and continue.
  • Combo Jump. This is a combination of the running jump and single jumps. For 10 turns of the rope do the running jump and for 10 turns of the rope do single jumps.  
  • Front-Back Jump. Again, you’re alternating your position. With your feet together jump forward about 6 inches, on the next jump, jump back about 6 inches. Continue to alternate jumping forward and back.
  • High Knees. This jump is a variation of the running jump. With each turn of the rope you alternate between landing on the right and the left foot. However, instead of running “normally” bring your knees up high to a 90-degree angle. 
  • If you want to make your recovery breaks active, include step touches or figure eight’s.

    Step Touch. Hold the handles of the rope together. Swing the rope to your right, tuning it twice in circular motion. At the same time step to the right and tap your left toes to your right heel. Repeat on the other side.
  • Figure Eight. Stand with your feet about hip-width apart and hold the handles of the rope together with both hands in front of body. Now trace an imaginary horizontal figure of eight (infinity sign) in front of you: moving from left shoulder to right hip and then from right shoulder to left hip. At the same time, transfer your weight from your left to your right foot and back.

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  1. Hi Rosie!

    Great site!!! Thank you! Do you know if the jope rope images are posters? My daughter is a competitive jump roper and we love to have these in poster form for her room! Especially the “small steps big gains” one.

    Thank You Very Much!!


  2. Hi,
    I want to lose 10-15 pounds and this workout seems good. But I am also scared my legs would get all bulky and get big. Please help me 🙁 Also if it does, can u tell me a way for it to not get big?

  3. Do you have the posters from your web pages available for purchase, or for download. I really like the one for “15 minute fat blasting jump rope workout”. There are also a few more that I like.


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