HIIT it HARD with this Heavyweight Jump Rope Workout

Updated: Jul 26

Check out this 28 minute high intensity jump rope hiit workout for cardio and strength. This full body workout will burn fat and build muscle. You’ll need a medium and heavyset of dumbbells. Get ready to sweat!




Here are the deets:

Circuit 1-

*90 sec jump rope rope 30secs each; basic/backwards/basic

*6 reps s/a snatches

*8 reps sumo squats

*6 reps s/a snatches

*8 reps sumo squats

*90 sec jump rope rope 30secs each; basic/backwards/basic


1 min REST


Circuit 2-

*90 sec jump rope rope 30secs each; basic/straddle/basic

*6 dumbbell thrusters

*8 deadlifts

*6 dumbbell thrusters

*8 deadlifts

*90 sec jump rope rope 30secs each; basic/straddle/basic


1 min REST


Circuit 3-

*90 sec jump rope rope 30secs each; basic/single leg/basic

*8 alt. reverse lunges

*8 alt. side lunges

*8 alt. reverse lunges

*8 alt. side lunges

*90 sec jump rope rope 30secs each; basic/single leg/basic


1 min REST


Circuit 4-

*90 sec jump rope rope 30secs each; basic/twists/basic

*8 crunch with rotation

*8 hip bridge

*8 crunch with rotation

*8 hip bridge

*90 sec jump rope rope 30secs each; basic/twists/basic


DONE!


As always, please consult with your physician before performing any type of exercises.


For more intensity add a weighted jump rope. My favorite set is Get Lean from Crossropes. Use my link for a discount: https://www.crossrope.com/jumpropemom and type the promo code: JUMPROPEMOM10 for 10% off at checkout. Enjoy! It will be the only rope you’ll ever need. :-)

As a former competitive Jump Roper and current Fitness Coach, I combine both of my passions to give you the BEST jump rope workouts and tutorials. Be sure to subscribe to my channel so I can keep you jumping! Check out these other related videos; 20 min jump rope HIIT workout for booty; https://youtu.be/LtwgrP3wGsY How to do a Side Swing Criss Cross Jumping Rope; https://youtu.be/JAFaNp8vdwQ Shop my FAVS here; https://www.amazon.com/shop/jumprope_mom Come jump with me here! Website: https://www.thejumpropemom.com Instagram https://www.instagram.com/jumprope_mom/ Facebook: https://www.facebook.com/Jump-Rope-Mom-101631144679189/ Pinterest: https://www.pinterest.com/jumprope_mom/pins/ #hiitworkout #jumpropeworkouts #jumpropehiit #homeworkout #highintensityworkouts #jumpropecardio #jumprope #jumpingrope

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