5 Jump Rope HIIT Workout Ideas You Can Do Anywhere

Some of my core memories of primary school include epic tricks and bits with a jump rope aka skipping rope. These days, with no playground in sight, I’m gonna have to make do with a jump rope HIIT workout instead. 

Jump rope HIIT workouts are a great way to fit in some high-intensity interval training, especially when you’re short on time. As a beginner, you might need to focus more on technique, but you’ll still be getting a decent workout in. These workouts are designed to boost your heart rate and improve overall fitness. By combining jump rope exercises with various other moves, you’ll target your entire body, and you can easily adapt them to your fitness level.

Why Jump Rope HIIT?

Jump roping is more than just cardio. It’s a full-body workout that improves coordination, builds endurance, and strengthens both your upper and lower body. Plus, it’s versatile—you can switch between basic jumps, double-unders (so Crossfit), and even weighted jump ropes to take your workout to the next level. 

With HIIT (high intensity interval training), you alternate between periods of intense exercise and rest, making these workouts quick but effective. Also, a jump rope is so easy to carry in your gym bag or luggage, so you can get a workout done anywhere, anytime. 

5 Jump Rope HIIT Workout Ideas You Can Do Anywhere 

When it comes to proper form with a jump rope, I’m no expert, but this is how I set myself up. Stand with both feet on the centre of your skipping rope, bend your elbows to 90degrees so elbows are tucked into the sides of your body and upper arms / hands are hip height when holding the handles. 

From there, the rope should be taught; you can adjust the length of the rope by adjusting the knotted end to make it shorter or longer. 

Here are five jump rope HIIT routines you can do in under 30 minutes – with a warm up and cool down added. You don’t need any fancy equipment for a jump rope workout —just your rope, a little space and a timer. 

Feel free to adjust the rest period – increase or decrease – to suit your fitness level and workout goals. 

Let’s jump in – pun intended!

1. Jump Rope & Core Workout

This workout combines jump rope intervals with core exercises to strengthen your core muscles and improve balance.

• Jump rope: 1 minute
• Rest: 30 seconds 
• Jump rope: 1 minute
• Plank: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds
• Jump rope: 1 minute
• Russian Twists: 30 seconds

Repeat 3x

You can mix up the bodyweight exercises each time you do the workout; some other ideas could be dead bugs, v-ups, kicks downs or side plank. 

2. Jump Rope & Upper Body Workout

For this session, the focus is on the upper body, working your arms and shoulders while keeping your heart rate high with the jump rope intervals.

• Jump rope: 1 minute
• Push-ups: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds
• Jump rope: 1 minute
• Tricep dips: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds

Repeat 3x

You can mix up the bodyweight exercises each time you do the workout; try some push up variations like a decline push up or diamond push up. 

3. Jump Rope & Lower Body Workout 

This routine targets your legs and glutes for an added focus on the lower body.

• Jump rope: 1 minute
• Squats: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds
• Jump rope: 1 minute
• Lunges: 30 seconds (15 seconds per leg)
• Jump rope: 1 minute
• Rest: 30 seconds

Repeat 3x

You can mix up the bodyweight exercises each time you do the workout; some other ideas could be squat jumps, lateral lunges, good mornings or sumo squats. 

4. Jump Rope & Full Body Workout 

This full-body workout will get you sweating as you work all major muscle groups with dynamic exercises like burpees and mountain climbers.

• Jump rope: 1 minute
• Burpees: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds
• Jump rope: 1 minute
• Mountain Climbers: 30 seconds
• Jump rope: 1 minute
• Rest: 30 seconds

Repeat 3x

5. Jump Rope Endurance Challenge

This one deviates a little from high intensity workout format to work on stamina and cardiovascular endurance with some longer jump rope intervals. 

• Jump rope: 2 minutes
• Rest: 1 minute
• Jump rope: 2 minutes
• Rest: 1 minute
• Jump rope: 2 minutes
• Rest: 1 minute
• Jump rope: 2 minutes

Repeat 2x

Tips for Success

When it comes to jump rope or skipping, as it’s a weight-bearing exercise, it won’t be suitable for everyone – especially those carrying lower body injuries. if you’re not injured, you will of course want to reduce the risk of injury from jumping rope. 

First and foremost, start with the basics if you’re newer to jumping rope; master the basic jump and regular bounce before progressing to more advanced techniques like double unders, single leg jumps and all the fancy stuff you’ve seen on TikTok. 

I’d hope it then goes without saying to stay focused on your form; stay on the balls of your feet when jumping, try to keep your jumps “light” and maintain a steady pace the entire time.

You can track your progress through a workout diary or recording your skipping to see improvements in form along your journey. You can also record your workouts and upload them to platforms like Strava where you’ll see stats like your heart rate and effort level, to ensure you don’t overdo it with your fitness routine. 

Last but not least, you can progress to a weighted jump rope for an added challenge that’ll also help to increase your strength. 

Whether you’re using HIIT routines to supplement your strength training or looking to improve your cardiovascular fitness, these jump rope workouts can deliver great results in a short amount of time all while being alot of fun. 

What’s your favourite jump rope HIIT workout?

Elle