Jump Rope Circuit

Adding one or more jump rope stations to a circuit is an easy way to increase the intensity of the overall workout. For the jump rope part of this circuit use a combination of the basic bounce and alternate foot step jump rope techniques. As you gain proficiency increase the amount of jumps you can do during the 50 second work periods.

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Complete the following circuit as many times as possible for 15 minutes resting 30 seconds between each circuit.

Jump rope circuit.

Use the heaviest rope for the first circuit the 1 2 pound rope for the second circuit and the lightest rope for the third circuit. Jump rope hiit cardio is one of the best forms of hiit you can do. Fast workouts quick results. Jumping rope is an excellent cardio exercise but it can be tough if you haven t done it in a while.

It ll be quick too you won t have to spend. It torches calories puts less pressure on your joints and burns fat like no other. In other words it s time to say goodbye to lengthy boring treadmill workouts and hop yes pun intended on the jump rope bandwagon. Jump roping for hiit once you re really a rope pro add a jump rope to high intensity interval training hiit and you re in for a hell of a workout.

Jumping rope can help increase the intensity of circuit training workouts. Jumping rope is the most convenient efficient and effective exercise in the game. 30 sec bodyweight squats. Rest 1 minute and repeat routine for another 15 minutes.

I recommend you use a circuit timer like gymboss which can be downloaded onto your smartphone. Once you get comfortable with jumping rope it s time to add in some other exercises to make it a full body workout. This jump rope circuit workout includes a mix of both jumping rope and total body strength exercises for a fast paced whole body workout. Strength training workouts that alternate between different muscle groups can increase heart rate and provide a cardiorespiratory benefit.

Try the workout below which. You ll perform one minute of moderate jump roping with or without a rope followed by 30 seconds of intense fast jumping to make you breathless. 1 min jump rope boxer skip 1 2 lb rope. This workout is circuit style and flows between high intensity cardio jump roping and body weight strength training moves.

Rest for 30 seconds between each circuit. 30 sec jump rope sprint 1 2 lb rope. Then you will perform a one minute body weight strength move. Try this full body jump rope circuit workout.

The learning curve associated with it forces you to think and execute at the same time and as far as cardiovascular workouts go it s untouchable on common mistakes and proper form the biggest mistake people make with the jump rope is jumping.

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