High Intensity Jump Rope Training Circuit

A university of new south wales study found that women who did anaerobic high intensity interval training burned fat at a rate three times higher than those doing long duration aerobic exercises. The foundation of most of our jump rope workouts is based on hiit high intensity interval training. Jump squats 8 10 reps push press 6 8 reps pullups 10.

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This workout is circuit style and flows between high intensity cardio jump roping and body weight strength training moves.

High intensity jump rope training circuit.

By mike simone click to share on facebook opens in new window. 4 ultra high intensity circuit training to incinerate your belly fat. Jump roping for hiit. Starting with feet parallel and hip width lift alternating knees as high as you can in front of you for time pumping your arms as you do and landing softly.

High knees and jump rope. Continue for 20 seconds. You can switch up your jumping style on the high intensity phase sticking to regular jumps high knees or even double unders. A jump rope is one of the most versatile conditioning tools you should have in your pocket.

We love this strategy because hiit workouts are efficient and effective. Return to high knees and repeat 8 times. Once you re really a rope pro add a jump rope to high intensity interval training hiit and you re in for a hell of a workout it ll be quick too you won t have to spend. I think you know where i m going with this.

For this hiit jump rope workout routine you ll spend 30 seconds jumping at a high intensity skipping as fast as you can with 30 to 90 seconds of rest. Then jump rope for 20 seconds. Its small size makes it perfect for workouts at home or on the go and it can t be beat for quickly getting the heart rate up in a high intensity interval training session. You ll perform one minute of moderate jump roping with or without a rope followed by 30 seconds of intense fast jumping to make you breathless.

Hiit is efficient because it s a controlled amount of time that lasts between 4 to 20 minutes. When strapped for time perform an all in one jump rope circuit.

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