The Best HIIT Jump Rope Routine
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The jump rope may perhaps be one of my favorite pieces of fitness equipment. It is a necessity for anyone who exercises at home. If you are not an expert jump rope user go out and buy one now. It may be challenging at first but you will get better quickly and then you can have a good deal of fun with it.
What you need to know before you purchase a jump rope
• The jump rope ought to be long enough that when you stand on the middle of the rope with both feet you are able to draw the ends to your underarms. Many jump ropes boast of being adjustable, but I’ve heard a lot of complaints that adjusting them is no effortless feat.
• Speed ropes do not include the plastic beads protecting the rope. Speed ropes might be a good deal of fun when you are a competent jumper, but they sting when you hit your legs
• Speed ropes are inclined to break if they're used frequently on a high friction surface such as concrete or gravel. For those who buy a speed rope, take care of your investment by only jumping on smooth or soft surfaces.
• If you're planning on jumping rope at home and you want a durable jump rope then purchase a rope with plastic beads protecting the rope. Sure it does not look as cool, but it will be significantly more resilient and if you are jumping rope at your home who are you trying to impress anyway?
Several important jump roping terms:
1. Basic Jump - Jump with both feet at the exact same time over the rope. This is the beginning point for most novices. Try not to double hop for each revolution of the rope. Rather, you must be able to jump rope at a speed where the rope passes under your feet for each jump.
2. One Foot Jump - Jump over the rope while standing on one foot. Normally 2- 5 jumps are performed before changing to the other foot.
3. Alternate Foot Jump - This looks more like running in place. Your feet switch jumping over the rope. You ought to use a different foot for each revolution of the rope. Eventually, you want to progress to that you can do this quite a bit faster than the basic jump.
4. Double Under - To complete a double under, the individual needs to jump up higher than normal and swing the rope quickly to ensure that it completes two revolutions with one jump. This might be difficult to master at first, but eventually you are able to get to the point where you can do continuous double unders without stopping.
The best HIIT Jump Rope Exercise routine:
Below is an outline of the best HIIT jump rope workout I've seen.
Warm-up:
Perform 200 jumps utilizing both feet. The pace ought to feel natural; you are not going for speed yet. Should you falter, don’t fret; just begin once more counting from where you left off.
Complete 200 One Foot Jumps completing two hops before switching to the other foot.
Interval 1:
Perform 150 basic jumps. This time go as quickly as you can, but ensure that you're not going so fast that you keep snagging the rope with your feet. Should you snag the rope with your feet three or more times prior to reaching 150 then you're almost certainly attempting to go faster than your competency will allow. After reaching 150 speed jumps, complete 50 jumps at an active resting pace. This pace ought to feel smooth and relaxed. Take two small hops per one revolution of the rope if it helps you to slow your pace. You actually can’t go too slowly throughout active recovery, but try not to come to a complete stop if you can help it.
Interval 2:
As rapidly as possible, complete 150 one foot jumps, jumping twice on each foot before switching to the other. After reaching 150 one foot jumps, complete 50 jumps at active resting pace. Use double hopping jumps if it helps you to slow down.
Interval 3:
Complete 150 alternate foot jumps as fast as possible by running in place while jump roping. After reaching 150 speed jumps, carry out 50 jumps at active resting pace.
Interval 4:
(Advanced Jumpers Only) As quickly as possible, complete 150 double unders. After reaching 150 jumps, finish 50 jumps at your active resting pace.
Repeat starting from Interval 1.
My goal is to cycle through these intervals until I’ve arrived at my designated time. This is a terrific 15-20 minute exercise routine. It really gets your heart rate up and burns up a ton of calories in a short amount of time. I will use this HIIT routine when my schedule is a bit tighter than normal but I still need to cram in a quick weight loss training session.
Test out this Jump Rope HIIT routine and let me know what you think inside the comments section.
