HIIT Jump Rope Workout: Powerful Way to Burn Calories

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: April 30, 2024
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Jump rope HIIT is an exhilarating exercise that combines the benefits of high-intensity interval training with the cardiovascular workout of jumping rope.

This dynamic workout is a perfect addition to your fitness routine, offering a multitude of benefits for your health.

As a fitness coach, I have personally witnessed the transformative effects of incorporating HIIT skipping rope into training programs.

This exercise not only burns a significant amount of calories but also improves cardiovascular endurance, strengthens muscles, and enhances coordination and agility.

In this article, I will share my knowledge and experience with this exercise, guiding you through the correct technique to optimize its benefits.

Quick Summary

  • Jump rope HIIT is a form of exercise that combines short bursts of intense jumping with brief rest periods.
  • Jumping rope engages various muscle groups and provides a comprehensive workout that helps build strength, coordination, and agility throughout the body.
  • On average, a 30-minute jump rope session can burn approximately 300–530 calories, depending on body weight and workout intensity.
  • In my view, regular participation in jump rope HIIT workouts can lead to numerous benefits, including improved cardiovascular health, increased calorie burn, enhanced muscular endurance, and the potential for fat loss.

What Is a HIIT Workout?

A woman doing high intensity jump rope workouts

HIIT workout, or high-intensity interval training, is a form of exercise that involves short bursts of intense physical activity followed by brief periods of rest or lower-intensity exercise.

From my experience, I've found that this training method is exceptional for maximizing calorie burn, enhancing cardiovascular fitness, and significantly improving overall endurance and strength.

In a HIIT session, I guide clients through alternating high-intensity exercises with active recovery periods. This approach allows their pulse rate to decrease slightly before ramping up the intensity again in the next interval.

The high-intensity intervals are performed at a near-maximum effort, pushing your heart rate to its limits.

Learn More: Best HIIT Workouts and Exercises for Women

What Are HIIT Jump Rope Workouts?

A woman doing jump rope workouts outside

Jump rope HIIT workouts are intense and effective training sessions combining the benefits of high-intensity interval training (HIIT) with the cardiovascular workout that is provided by skipping rope.

A typical HIIT skip rope workout involves alternating between periods of intense skipping rope and short recovery periods.

The intense intervals can include various techniques such as single jumps, double unders, high knees, or crisscrosses, performed at a fast pace to elevate your pulse rate and challenge your muscles.

These intervals are typically around 20 to 60 seconds in duration.

After the intense skipping rope intervals, you'll have short recovery periods of 10 to 30 seconds to catch your breath and prepare for the next round.

The key to an effective HIIT skipping workout is maintaining a high intensity throughout the intense intervals, pushing yourself to your limits.

The beauty of skip rope HIIT workouts is their versatility. You can tailor your workout to your needs by incorporating various skipping rope techniques. Let me share with you some effective variations:

Single-Leg Jump Rope Hiit

A person doing single leg jump rope workouts

Single-leg skips rope HIIT is an advanced variation of skipping rope HIIT workouts that adds an extra challenge and targets your lower body muscles and balance.

Here's how to perform it:

  1. Begin with a dynamic warm-up routine to prepare your muscles and joints for the workout.
  2. In a standing position, keep your left leg on the floor and your right leg slightly off the ground, bending it at the knee. The left side will be your working side throughout the exercise.
  3. With your working leg, hop over the rope as it passes under your feet. Focus on maintaining balance and stability. Alternate between intense intervals of single-leg jumps and short recovery periods. For example, you can jump with one leg for 30 seconds at a steady pace, followed by a 10 to 15-second rest or low-intensity recovery jump. Complete as many reps as possible in each round. After finishing one round, switch legs and repeat the same process with the other leg.
  4. As you become more proficient, you can add variations. Try incorporating double unders (rotating the rope twice under your feet with each jump and jumping with double leg) or crossovers (crossing your arms in front of your body while jumping with double leg) to challenge yourself further.

HIIT Tabata Jump Rope

The Tabata HIIT skipping rope is a time-efficient and intense training method that follows the Tabata protocol.

Here's how to perform it:

  1. Begin with a dynamic warm-up to increase your heart rate and prepare your body for the workout.
  2. The Tabata protocol involves working with maximum effort for 20 seconds, followed by 10 seconds of rest. This 2:1 work-to-rest ratio is repeated for a total of 8 rounds, resulting in a 4-minute workout block. During the 20-second work intervals, you can choose exercises like single jumps, double unders, high knees, or crisscrosses.
  3. Complete a total of 8 rounds, alternating between the intense jump rope exercise and the rest period. This will result in a 4-minute workout block.

Common Mistakes to Avoid When Performing HIIT Jump Rope Workout

  1. Skipping Warm-Up: Neglecting a proper warm-up can increase injury risk and reduce workout effectiveness.
  2. Incorrect Rope Length: Using a rope that's too long or too short hampers technique and efficiency.
  3. Overusing Joints: High intensity without rest can lead to joint overuse, causing ankle or knee pain.
  4. Inconsistent Intensity: Failing to maintain high intensity during active intervals reduces HIIT effectiveness.

Equipment for Jump Rope

A group of people doing workouts with jump ropes

The equipment required for this simple and versatile exercise is minimal. Here are the items you'll need for a rope-skipping workout:

Jump Rope

The most important piece of equipment is a good weighted jump rope. Look for a rope that is suitable for your height and fitness level.

Adjustable skipping ropes are ideal, as they allow you to customize the length to fit your needs.

Proper Footwear

Wearing the right shoes is essential for comfort and safety during your jump rope sessions. According to the National Institute of Health, you should choose athletic shoes that provide adequate support, cushioning, and stability [1].

Suitable Flooring and Space

Find a surface that offers sufficient cushioning to minimize the impact on your joints while jumping.

Opt for shock-absorbing surfaces and ensure you have enough space to jump freely without any obstacles or hazards.

The Benefits

A fit woman posing with jump ropes

Jump-rope HIIT workouts offer numerous benefits for your overall fitness and well-being. Here are some key benefits of incorporating jump rope HIIT into your exercise routine.

Cardiovascular Fitness

Jump-rope HIIT is an excellent way to improve your cardiovascular endurance.

The high-intensity intervals get your heart rate up, increasing oxygen consumption and strengthening your heart and lungs.

According to ResearchGate, consistent jump rope HIIT workouts can enhance your cardiovascular conditioning over time [2].

Calorie Burning and Weight Loss

Jump rope HIIT is a highly effective fat-burning workout. The combination of intense jump rope exercises and short rest periods keeps your metabolism elevated, leading to increased calorie expenditure.

Regular jump rope HIIT workouts can contribute to fat loss.

Related: Does Jumping Rope Burn Belly Fat

Full-Body Workout

Skipping rope engages multiple muscle groups, providing a full-body workout. It primarily targets your lower body muscles, including calves, quadriceps, hamstrings, and glutes.

Additionally, your core, shoulders, and arms also get engaged to stabilize your body during the jumping movements.

Amount of Calories Burnt While Jumping Rope

A woman pointing to jump ropes

The amount of calories burned while skipping rope depends on various factors such as your body weight, intensity of the workout, and duration of the exercise.

On average, here's an estimate of the calories burned during a 30-minute skip rope session for different body weights:

  • Body weight around 125 pounds (56.7 kg): Approximately 300-350 calories burned
  • Body weight around 155 pounds (70.3 kg): Approximately 370-450 calories burned
  • Body weight around 185 pounds (83.9 kg): Approximately 440-530 calories burned

I've found that jumping rope is an incredibly effective fat-burning exercise, not only aiding in weight loss but also significantly enhancing overall fitness.

"HIIT jump rope is a game-changer in the world of fitness. It delivers a powerful cardio workout while sculpting muscles and improving agility. Incorporating this high-intensity training into your routine can take your fitness to new heights."

- Dr. Jessica Richards, Exercise Physiologist


What Muscles Does Jump Roping Workout?

The muscles that work during a jump rope workout include the calves, quadriceps, hamstrings, glutes, core muscles, shoulders, and forearms, as they work together to perform the jumping motion and maintain stability and control.

Can Jumping Rope Flatten Your Stomach?

Jumping rope can contribute to flattening your stomach by burning calories and reducing body fat, but it should be combined with a balanced diet and core-strengthening exercises for optimal abdominal toning.

Why Add HIIT Jump Rope to Your Workout?

Adding HIIT skip rope to your workout routine can provide numerous benefits, including increased cardiovascular fitness, fat burning, improved endurance, enhanced coordination and agility, and time efficiency.

What Are the Disadvantages of Jumping Rope?

Jumping rope, while beneficial, can lead to disadvantages such as increased risk of ankle and knee injuries, potential strain on the lower back, and may not be suitable for those with joint issues or in poor cardiovascular health.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657422/
  2. https://www.researchgate.net/publication/337469492
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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
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Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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