Jump Rope HIIT Workout to Get Your Best Body

Photo Source: https://www.freepik.com/free-photo/jump-rope-neck-gorgeous-blonde-woman-gym-her-weekend-time_9828305.htm#page=2&query=jump+rope&position=39

Summer is just around the corner! Who doesn’t not want their best summer body when going to the beach? If you are struggling to find ways to get you to that goal, you are in the right place. The more you work, the better result you will get.

HIIT (High-intensity interval training) may not be a new word to you. To put it simply, it refers to doing interval training that alternates short intense workouts with some ample of recovery time. Actually, during each of your intervals, you will be almost pushing and challenging the max of your body, causing you to sweat a lot and then to burn fat.

Photo Source: https://www.freepik.com/premium-photo/beautiful-sportive-young-woman-is-getting-ready-boxing-workout-outdoor_12821220.htm#query=hiit&position=8

Excess post-oxygen consumption (EPOC) plays a role in fat burning. It helps boost the metabolic rate and hence calories even hours after your workout. As HIIT, and jumping rope of course, requires the use of our muscles, every time our muscles contract, lots of energy are needed. In the meantime, the higher the resistance, for example by adding weight, the more contractions are done. Then, whilst your heart rate increases, fat starts to release and circulate in the blood and will be taken up by the muscles to support your movement.

Meanwhile, jumping rope is one of the most effective cardio exercises. In fact, John A. Baker of Arizona State University has led a study and found that a 30-minute jog has an equal level of improvement in the cardiovascular efficiency to a 10-minute rope jumping. So, combining jump rope exercises with HIIT can possibly double the effects and bring you closer to your body goal!

Here is a set of workout you can try out:

1. Basic jump X 20s

Rest X 10s

Photo Source: https://www.freepik.com/free-photo/thin-woman-is-jumping-rope-park-pathway_6449040.htm#page=1&query=jump%20rope&position=40

2. Squats X 20s

Rest X 10s

Photo Source: https://www.freepik.com/free-photo/picture-strong-sporty-girl-wearing-stylish-tank-top-sneakers-leggings-doing-squats-wooden-floor-gym-center-against-large-windows_11197218.htm#page=1&query=squat&position=11

3. Alternate-foot X 20s

Rest X 10s

4. Mountain climber X 20s

Rest X 10s

Photo Source: https://www.everydayhealth.com/columns/everyday-fitness/the-one-move-that-will-supercharge-your-workout/

5. Basic jump X 20s

Rest X 10s

6. Plank X 20s

Rest

Photo Source: https://www.freepik.com/free-photo/workout-home_10536563.htm#query=plank&position=16

Try your best during each interval, and DON’T forget to take a rest for 10s after each interval! It is important for your body to rest and recover so you can continue to push yourself to your limit in the next interval.

It is never too late to start! Seize your time and grab the rope now!

Reference:

https://www.self.com/story/what-is-high-intensity-interval-training-benefits https://www.lesmills.com/fit-planet/fitness/hiit-epoc/ https://mf.techbang.com/posts/13159-jump-rope-hiit-training-no-one-can-easily-burn-fat