This Jump-Rope HIIT Workout Will Have You Sweating in Seconds

How many calories does jumping rope burn?

Short answer: a bunch.

Boost your heart rate and get sweaty with this HIIT-inspired jump-rope workout.

Can’t muster themotivation to make it to the gym?

Skipping rope is a great strengthener for your legs, butt, shoulders, and arms.

Okay, but how many calories does jumping rope burn, exactly?

Turns out, more than 10 calories a minute, meaning a 10-minute workout can burn over 100 calories.

If you’re short on space, try acordless jump rope.

You’ll probably feel completely energized after jumping around, too.

For the best results, do the full HIIT workout three to five times a week.

Keep shoulder blades down and back, chest lifted, and land softly throughout this jump-rope HIIT exercise.

Swing the rope with wrists, not arms.

Jump for 5 minutes.

Plank

A.Bring elbows directly under shoulders, nose directly over thumbs, and feet shoulders-width apart.

Draw belly button up and in.

Keep legs engaged the entire time and take deep breaths.

Hold for 45 seconds.

A.Jump continuously on one leg for 30 seconds.

(Keep leg that is lifted in front of leg that is jumping.)

B.Switch to other leg for 30 seconds.

Repeat, doing 2 sets for a total of 2 minutes.

A.Hop continuously as fast as possible.

Jump for 2 minutes.

A.Start on hands and knees with wrists directly under shoulders and knees under hips.

B.Extend left leg only up to hip height while extending right arm up next to ear.

Switch sides, lifting right leg up only to hip height while lifting left arm up next to ear.

Continue alternating for 45 seconds.

Repeat the entire circuit again for a total of 2 rounds.