9 Routines for Jumping Rope with Power and Endurance For HIIT

Woman Jumping RopeEveryone knows how to jump rope. Hold the two ends and whip over your head, under your feet, back over your head, and so-on.

This great exercise is an awesome fat burner, but it can also pretty boring. That boredom must be overcome through, as jump rope is one of the greatest inventions ever for fitness enthusiasts and athletes.

Jumping rope is excellent for conditioning the anaerobic and aerobic energy systems, making it perfect for HIIT training. Check out this video of a dude jumping rope specifically for a HIIT workout.

Use some of the techniques listed below to make your jump rope sessions more challenging. Use the highest intensity techniques for your HIIT training.

You also benefit from jumping rope by strengthening your rotator cuffs and shoulders, increasing power in your lower body, developing your calves, and much more.

Most people don’t jump rope because all they just repeat the same tempo and style over and over. Not only is that tiring, it gets boring and then you just don’t want to do it because you feel the boredom is not worth the benefit.

That would be a big mistake. Get yourself a rope, read this article, and you will be in better shape than anyone not jump roping.

Jumping Rope is an Incredible Conditioning Tool

I want to outline the many different ways and angles to skip rope. Put them all together and you will have a seriously kickin’ workout. Jumping rope can be done for endurance or as a High Intensity Interval Training (HIIT) session by breaking it up into rounds.

When jumping for say like 30 minutes, you pace yourself for the 30 minute workout. When doing rounds of 3 or 4 minutes, you up the intensity so you’re working at max heart rate, or close to it, throughout the round.

Jump Rope Techniques

Double leg jumps

Jump with both feet simultaneously. This one of the most common methods of jumping rope. If this is all you do, you are probably bored. Jumping rope with this technique is good for balance and foot speed.

Alternate leg jumps

Jump over the rope with one leg at a time. First you jump with your right foot, then the next revolution you jump with your left foot. Only one foot should be kept on the ground at all times. This technique is even better for balance and will also make your calves stronger.

Single leg high knees

Jump rope one leg at a time raising your knees as high as possible with each revolution of the rope. Go as fast as you can. If you really want a painful workout add some wrist weights to your jumping session. You can find ropes with weighted handles. DO NOT buy those because the weight distribution is different. Wearing wrist weights will transfer the effects of the jump rope to the right places with minimal strain far better than weighted handles.

Single leg high knees are great for sprinters and for strengthening the lower abs. This one will also give you a higher level cardiovascular workout.

Double leg high knees

Same idea as the single leg high knee jumps, except you launch yourself off the ground with both feet at once, bringing your knees to your chest. This is a great exercise for basketball players, track and field athletes, skiers, or pretty much anyone else that utilizes a high force output from their legs. Be careful if you are not conditioned because this one will wipe you out quick!

Criss cross

This is a tricky movement for the advanced jump rope enthusiast. After the rope passes under your feet and is over your head, cross your elbows over each other at about the middle of your torso and jump through the rope as you would normally. The twist must be done quickly and accurately in order to make the jump. You really need to extend the elbows over each other to make the hole big enough to jump through.

Double unders

Using any method of jumping you choose, the rope must pass under your feet twice before you touch the ground. Similar to the double leg high knees, double unders can get difficult quickly and they build explosive power in the quads and calves. Due to the velocity at which you have to swing the rope, this is also like high intensity interval training for your rotator cuffs. In fact, you don’t want to be jumping as high as you can, but rather you want to jump a little bit higher than normal, but whip the rope around fast enough to get it under your feet twice each jump.

If you have two swings down pat, go for three swings. I’ve yet to personally see anyone get four swings, but I’m sure some professional boxers and MMA athletes can do it.

Run skipping

Go outside start running while jumping the rope with which ever technique you like best. The goal is to just keep running while jumping rope. You can also utilize this method while running backwards, which is far more challenging. This is a great endurance builder. If your workout normally consists of endurance running, try this for a new challenge.

Ali shuffle

To jump rope just like Muhammad Ali, start in a stationary position and jump rope while moving your upper body in all directions. Utilize jumps that move your body side-to-side, forward and back, criss cross, any other angles you can think of. The Ali Shuffle is awesome for balance and coordination, which are both essential in any sport.

Be creative

Any other movements you can come up with, or combinations of the movements lists above, are also great. The idea of jump rope training for most athletes is going to be to jump for time rather than for endurance. Utilizing a HIIT method of jumping rope is far better for developing power and strength than long distance jumping.

Putting Together a Routine

Here are a couple examples of routines you can use that implement some of the rope jumping techniques outlined above.

  • Routine #1 – Endurance
    The low intensity endurance routine. Jump rope non stop for 30-60 minutes.
  • Routine #2 – Moderate Intensity
    High knee jumps for 30 seconds.
    Double foot jumping for 30 seconds.
    Repeat for 5 minutes, rest for 60 seconds, then do it 4 more times.
  • Routine #3 – “The Calf Blaster” – Moderate Intensity
    Single leg jumping on each leg for 30 seconds per leg.
    Single leg jumping, two jumps per leg, alternating legs for 60 seconds.
    Double foot jumping for 60 seconds.
    Repeat once, rest for 60 seconds, then do it 3 more times.
  • Routine #4 – High Intensity
    Double leg high knee jumps for 30 seconds.
    Criss cross jumps for 30 seconds, focusing on speed of movement.
    Repeat for 5 minutes, rest for 60 seconds, then do it 4 more times.
  • Routine #5 – “The Ab Blaster” – High Intensity
    Double leg high knee jumps for 30 seconds.
    Single leg high knees for 60 seconds.
    Drop to the floor for 50 situps.
    Repeat twice, rest for 60 seconds, then do it 3 more times.
  • Routine #6 – Very High Intensity
    Alternate leg jumps for 30 seconds at high speed.
    Double unders for 15 seconds.
    Double leg high knee jumps for 15 seconds.
    Repeat for 3 minutes, rest for 60 seconds, and do it 3 more times.
  • Routine #7 – “The Shoulder Blaster” – High Intensity
    Double unders for 30 seconds.
    Criss cross jumps for 30 seconds.
    Drop to the floor and bang out 20 clapping push-ups.
    Repeat three times, rest for 60 seconds, then do it 3 more times.
  • Routine #8 – High Endurance Training
    Run skipping non stop for 30 minutes.
  • Routine #9 – High Endurance Training (great for fighters)
    Ali Shuffle jumping for 30 minutes

If you give high intensity rope jumping a try, your body will reward you for your efforts.

Buy a high quality plastic or leather rope for about $3-5 at your local sporting goods store. As a side note, most fighters prefer getting whipped by plastic rather than leather.

Don’t bother getting anything with fancy attachments on the handles, you just don’t need it.

Unlike weight lifting, rope jumping can be done daily as long as you train smart. Alternate endurance with intensity by the day if this is your plan. Use a solid jump rope routine at least every other day for 2 weeks, and you will feel and see a difference in conditioning, strength, and speed almost immediately.

Now you have all the tools needed to jump rope effectively no matter your goals. It’s time to stop thinking about it and starting jumping. Grab your rope right now, go outside, and JUMP!

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37 Responses to “9 Routines for Jumping Rope with Power and Endurance For HIIT”

  1. […] Now I understand I get so wiped out after doing these kind of activities (links are activity ideas) – Jumping rope, Plyometrics and Running […]

    • Find 4 different methods for skipping rope. Do each method 1 for 1 minute as fast as possible, then 2 minutes at low intensity, then method 2 at high intensity for a minute, then low intensity for 2. Do this for all 5 methods then take a 2 minute break. Do it all again. If you can’t continue skipping for the low intensity portion, jog in place or do jumping jacks or something.

  2. Nice routine, this can be done with leg presses etc. as well. Very effective and efficient !

    Sincerely Andreas

  3. You truly have a wonderful workout system here … I like it.. I think i am going to give it a try.
    : )

  4. Good post with lots of useful information. My fitness program comprises mainly of high intense interval training.

  5. Hey everyone. Any thoughts on some of these new interval training programs like Insanity or TurboFire? We retail them in our store and I wanted to get an expert opinion. Don’t be shy, wanting some honest feedback.

  6. Hello,
    I just started doing jump ropes and my question is, is it ok if I do it everyday or for like 2 or 3 consecutive days then rest for a day or two, or I can do it everyday? Sometimes my schedule is really hard and sometimes I travel and go home late, I just want to know if doing it everyday (If I have a week off) will have a bad effect just like jogging, most people say you have to rest your body at least a day and jogging everyday is not really advisable, is that the same thing as doing jump ropes? Thank you so much and really a good website you have.


  7. I thoroughly enjoy doing my hiit routine in the morning . It gives me energy throughout the day. If my workouts were highly intense, I feel great all day long. Supplements are not really necessary with the proper fitness training program , really good nutrition program and the proper rest.

  8. Could you do these routines without an actual rope, but still jump or does the rope really make much of a difference?

    • Well I guess you could jump around, but using a jump rope will burn more calories and improve your coordination.

  9. […] 9 Routines for Jumping Rope with Power and Endurance For HIIT (projectswole.com) […]

    • Jordan: The only side effect of jumping is wear and tear on the lower body, just like any other lower body exercise.

  10. HIIT is definately the best way to train, period. The TABATA principle explains this perfectly.

    Thanks for your work!

  11. Jumping Rope IS KING, has been for a very long time, I jump rope between Sets, Keeps DOMS (Or Soreness) away, Keeps My heart rate up (added burning), Increases stamina & endurance, Also good for rotator cuff recovery & stabilization not to mention the rip you get from burning up all those calories, I suggest Jumping between each set 2 mins max or during your rest period (depending on intesity)

  12. Hi steve,

    Nice routines! Im new in rope routines and I need graphic for those types of jumping rope style did you mean. Im exercising 5 times a week and after my worka I wanna implement rope routines. Could you send me graphic or any page where I can find them.


  13. Hello,

    I am a 40 year old lady in good condition and would like to lose 20 pound of fat without getting too big. How can you help me and what exercise should I do? like, what routines, sets,& reps. How many days a week should I train? Can you help me?

  14. Great jump rope routines.
    Jumping rope is awesome, but doing the same thing over and over can get boring.
    Variety is king. Thanks for the variety.
    Peace. 🙂

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