Using Jump Rope For HIIT

Article by Chris Richards, Personal Trainer, Chris Richards Personal Training

Skip the rope…Not your workout!

Jumping rope is a fantastic method to consider for your metabolic (CV) conditioning work which tones muscles in the entire body while improving coordination which you will benefit from across your subsequent exercises.

Reebok Speed Rope

Reebok Speed Rope

Skipping can burn up to 1000 calories per hour, making it one of the most efficient workouts possible and I believe that once you get proficient in your technique can be the most diverse CV workout out there compared to pounding the roads for hours on end.

Skipping can be used as a warm up or the main focus of a conditioning session and as it is so portable and affordable there is no real excuse why this little gem shouldn’t go with you on holiday, business trips and be a staple in your gym bag to compliment your workouts.

Learning to skip correctly can take a little time however the key is to be patient and slow the movement down until you are comfortable with the fundamental mechanics. From here increase the speed and keep your weight on your toes so you have a quick bouncy contact with the floor from which you do not need to jump too high.

An important point to note when getting started is that your jump rope should come up to your arm-pits when measured from the ground to ensure it is the correct length to maximise the efficiency of the exercise.

My Favourite Simple 15 Minute Jump Rope Workout

Position yourself so you can see a clock or timer so you don’t stop to check.

Jump Rope for 3 minutes to warm up – comfortable speed fine-tuning technique

Rest for 30 seconds

Jump rope as quickly as possible for 60 seconds

Rest for 30 seconds

Jump Rope as quickly as possible for 60 seconds

Rest for 30 seconds

Repeat this alternating pattern for 15 minutes.

If 15 minutes is too hard to begin with reduce the overall time and then progress when you are ready. On the other hand, if too easy, increase the duration (60 seconds) to 90 seconds and/or shorten the rest periods to manipulate the intensity of the workout.

So say goodbye to 60 min sub-maximal runs! Give this interval style workout a try 2-3 times per week and your fitness will go through the roof while you leave your unwanted body-fat behind!
Skipping rope and jump rope available from

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Chris Richards

Chris Richards

Chris Richards is an expert Personal Trainer and Strength and Conditioning Coach with a wide-read knowledge and has experience working with professional athletes. He is a sought after fitness specialist, whose primary goal is to ensure your results and dreams are made a reality, with a strong emphasis on nutrition and lifestyle management. Chris specialises in one-to-one training using his functional strength and conditioning methods and Kettlebell training to achieve maximal results in the quickest possible time.

Chris is based in the city centre of Edinburgh and has an ever growing number of fans on Facebook and followers on Twitter

Chris Richards Personal Training can also be found at where there is an interactive blog with great content for you to check out. Chris is also available to answer any of your further questions at

“The human body combined with patience, focus, education and an unyielding spirit allows for the achievement of any goal!”

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