HIIT Jump Rope Training

HIIT jump rope workouts are the perfect exercise…right?

It’s phenomenal .., stripping off fat and building your anaerobic system, strengthing everything in your body, and increasing muscle coordination and balance. You can do it at home and the equipment is cheap….

Theres just one problem.

Most of us can’t do a HIIT rope jump workout…….we don’t have the skill to jump fast enough.

Any decent HIIT workout will be at 240 revolutions per minute….so four jumps a second.

Lets say an average guy wants to try this.

He heads down to the nearest sports shop, buys himself a rope….and starts jumping.

After ten minutes of pure frustration, with the rope catching everywhere and not he’s not even out of breath….

He is however extremely frustrated, so he chucks his rope in the bin and gives up….

But this is not us….

In this article I will show you exactly how to learn the basic steps and give you drills for improving at light speed.

All of these drills will build a base, getting you ready for receiving all the benefits of an HIIT jump rope workout.

And we’ll show you how to add more and more steps as you go….

Lets get started…

The Basic Bounce Step

This is the first step you will be doing and its the easiest one to learn.

Quite simply you will be jumping with both feet off the ground.

You only need to clear enough height so that the rope can swing underneath. Keep your feet together and pointing forward. Do not do a double jump…ie jump once to clear the rope then another time while the rope is in swing. Make sure your jump is light and you are staying on the balls of your feet.

When you can do a few in a row you are ready for the first drill;

>>>>>>>>> Drill 1: Escalating Drill

hiit-rope-jump-drill-1 The goal of this drill is to enable teach you the basics of the step.

You have completed it when you are able to jump for a minute in a row, without catching the rope or having to stop.

You will be jumping at approximately 140 revolutions per minute. This is not a speed that will be used for HIIT rope jumping workouts but its slow enough for you to be able to learn.

Load the Drill 1 IntervalMP3 into your phone or your mp3 player.

The mp3 will start off with a short set. The next set will extend by a few jumps….and so on and on.

Each rope jumping set will get longer and longer.

At the end of each set, stop jumping, put the rope behind your knees in the start position, and get set to start again.

The aim is jump for a full minute with good form and without making any mistakes.

Do this drill until you can do the full minute.

Don’t worry if you catch the rope or mess up, it will happen a lot.

Just reset yourself, reset the mp3 and start again.

You can do this workout everyday for about five minutes.

Here’s what will happen.

Your muscles will begin to learn how to co-ordinate themselves. They will start getting stronger at following the activity. Your balance will start improving and quite quickly your skill will start improving.

Once you can do this, its time to learn your next step:

Alternating Foot Step

This second step is like you are running on the spot.

You will use one leg to jump over the rope, then the other…and alternate in this motion. Make sure you don’t kick back your feet because the rope will get caught on them.

Now, you need to do the same escalating drill with the alternate footstep.

Once you can a minute of rope jumping of both the basic bounce step and the Alternating foot step, you are ready to move onto the second drill.

>>>>>>>>> Drill 2: Capability Drill

hiit-rope-jump-drill-2The goal of this drill is to entrench the two skills you have just learn’t and give you the ability to use both at the same time.

You have completed this drill when you can jump for three and half minutes without stopping, alternating between each step.

Load the Drill 2 MP3’s into your mp3 player or phone.

Each set on the MP3 will be a certain length, every several seconds you will be prompted to change your step.

Once you can complete all the sets in the mp3 without having to stop, progress to the next one which will have sets of longer duration.

Once you get to the final mp3, your set will be three and half minutes long with no rests.

You have completed this drill when you can finish the three and half minute mp3 without a break. Then you are ready to move onto the third drill.

>>>>>>>>> Drill 3: Speed Drill

hiit-rope-jump-drill-3Up to now you have been jumping at about 140 revolutions per minute.

This is perfect for learning skills, but you will not get into the HIIT anaerobic zone at these speeds.

For a HIIT jump rope workout you will jumping at around 180 to 240 revolution per minute.

This drill will start getting you there.

Load the Drill 3 mp3’s into your mp3 player or your phone.

Each drill will start out at a speed that you are used to (140 RPM), and as the music progresses, it will get faster and faster.

As you listen to the music, start gradually increasing your revolution speed to keep time with the music.

If you keep your speed in time with the music, you will be hitting HIIT zones by the ends of each set.

Initally keep pace with each step individually,

When you feel competent with that, start alternating your steps in the speed drill.

You have completed this drill when you can keep pace with the intervalmp3 for the whole set without having to stop.

At this point you are ready to move onto the HIIT jump rope workouts.


Once you have mastered these drills you can move onto a HIIT jump rope workout.

I have included a HIIT Jump Rope workout generator below for you to make your own.

Start off with just one step (alternating feet), sprinting and resting in a ratio of 1:2.

As you get better, bring the rest time down, untill you sprint for twice as long as you rest.

Start off with short sprints…like 30 seconds and build them up to two minutes.

There are two types of HIIT Jump rope workouts here: Sprints and Power workouts.

Sprints: These will be done at high pace, aim at 240 steps a minute. Only use alternating foot step for this. Here is a beginners example, you can create others below.


Power: These HIIT Jump rope workouts will be done at 120 steps per minute. We’ve included a set of moves for you below. Once you get proficient at these, you can start adding these in. Almost all of the moves for power require that the rope passes under your feet twice for each jump. Here is another example.



A quick note about the IntervalMP3’s for the sprints. As we have said before, the HIIT Jump Rope sprint workouts need about 240 revolutions a minute. Unfortunately music set to 240 beats per minute sounds like a high pitched mess. To counter for this we have setup music at 120 beats per minute, but included a double beat to hit 240 beats per minute.

HIIT Jump Rope Exercises

Double Under

Forward Straddle

Side Straddle


DU criss cross

Front to Back

Side to side

Double Cross Step


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