High-intensity jump rope workouts are a great way to get a quick, intense workout. They're also the easiest way to burn calories and improve coordination and speed. Jump rope workouts can be done anywhere and require very little equipment or preparation time—grab some jump ropes from Amazon, pick one of these high-intensity routines, then start jumping!
Why high-intensity jump rope workouts are so great
- Jump rope workouts are great for cardio and fat burning.
- Jump rope workouts can be done anywhere, anytime, and by anyone.
- They're an effective way to get fit quickly--and stay that way!
How to get started with high-intensity jump rope workouts
- Start with a low weight and high reps.
- Use a lightweight, focus on form, and increase the number of repetitions.
- Use a heavyweight, concentrate on form, and increase the number of repetitions.
- Repeat this process until you reach muscle failure (when you can't do another rep).
Jump Rope Workout 1 - The Skier
The Skier is a basic jump rope move involving moving your feet in an alternating pattern, similar to skiers skiing. To do the Skier:
- Stand with both feet together and hold one end of your jump rope in each hand.
- Lift both feet off the ground and swing them forward so they come down on either side of your body (left foot first).
- As soon as they touch down, lift them back up again and swing them backward as far as possible before repeating this process.
You can perform this exercise for anywhere from 30 seconds to 1 minute at a time; once you're comfortable with it and feel like you've gotten into a groove with it, try increasing how many times per minute you're doing this exercise--make sure not to go too fast, or else you'll lose control! If necessary (and depending on how strong your ankles are), use additional support such as using something soft underneath where each foot lands so that no damage occurs during execution."
Jump Rope Workout 2 - The Airborne Jackass
This is the second workout in our series, designed to work your upper body. As with any jumping rope workout, it's best to do this one on a flat surface so that you can jump higher and have more control over your movements.
The Airborne Jackass consists of three parts:
- Jumping jacks (30 seconds) - Jumping jacks are an old-school exercise that helps tone up your arms and chest while also getting your heart rate up quickly. They're simple enough that even children can do them!
- High knees (30 seconds) - We've all seen people running around with their knees high in the air--that's what high knees are all about! In addition to working out your thighs and butt muscles, they'll improve flexibility throughout the lower half of your body.
Jump Rope Workout 3 - The Cossack Squat
The Cossack squat is great for developing lower body strength, power, and balance. It's also can be performed anywhere and requires only your jump rope and shoes.
To do a cossack squat:
- Stand with your feet slightly wider than shoulder-width apart, holding the jump rope behind your back with both hands (palms facing inward). The string should rest on top of your shoulders or upper back area so that it doesn't get in the way as you move around during this exercise--make sure it isn't too tight or loose enough to fall off! If possible, keep one hand on each side of the handle so they don't twist around each other while performing this movement pattern; otherwise, focus on keeping them even throughout all repetitions performed during each set (this will help prevent injury).
- Bend over at roughly 45 degrees (or as much as feels comfortable given your current fitness level), keeping knees slightly bent throughout the entire movement pattern but never allowing them to lock out completely at any point during the execution process due to risk associated with hyperextension injuries such as anterior cruciate ligament tears if done improperly due lack proper form is used when executing movements such as these here today."
Jump Rope Workout 4 - The Double Under Tuck Jumps
The tuck jump is another basic move you can add to your workout. You'll need to jump with both feet off the ground and then bring them back together in a tucked position. Your knees should be bent, and your thighs should parallel the floor as you land.
The tuck jump with a double under requires the same technique as a regular tuck jump except that once your feet come together again after jumping, they go straight back up into another set of two rotations before landing on both feet again--hence "double under." It's best if you can practice this move without stopping because, eventually, we want our rope skimming over our head smoothly without any breaks or pauses between rotations (this will be important later).
Jump Rope Workout 5 - The Turkish Getup to Single Arm Windmill Combo
The Turkish Getup to Single Arm Windmill Combo is a great way to warm up before, cool down after a workout, or increase your heart rate. The jump rope is an all-around great tool that you should have in your arsenal of high-intensity jump rope workouts.
Jump Rope Workout 5 - The Turkish Getup to Single Arm Windmill Combo
- Warm Up: 30 seconds of jogging in place followed by 10-15 squats with each leg
- Main Exercise: 20 seconds of Turkish Getups followed by 10 seconds of single-arm windmills per side
- Cool Down: 30 seconds of jumping jacks
Jump Rope Workout 6 - Double Unders to a Single-Handed Tuck Jumps and Back Handspring Combo (1 Minute)
- How to do this exercise:
- Stand on one end of your jump rope, holding it in both hands.
- Start with a double under and then jump over the rope as if you were doing a single-handed tuck jump (both feet come off the ground).
- Land on both feet and immediately repeat another double under followed by another leap over with one foot tucked into your chest before landing on two feet again. That's one rep! Continue until time expires, or switch up to another variation if desired!
- What muscles are being worked: This workout is great for building explosive power in your legs while incorporating coordination skills due to its speed element--; you'll have no choice but to keep up! It targets fast twitch muscle fibers, which are responsible for quick movements like jumping and sprinting, so they'll also help improve sports performance. How many repetitions should I do?: We recommend doing 4-10 reps per set depending on how advanced you are at this exercise; beginners should start at four reps per set, while more advanced athletes can go as high as ten reps per set. How long should I rest between sets?: Research shows that resting 2 minutes between sets allows maximum recovery time, so we recommend sticking with this guideline.
Conclusion
I hope that you have enjoyed this guide to high-intensity jump rope workouts. I know it cannot be very safe at first, but once you start these simple exercises, it will be easier! And if you're looking for even more jumping rope workouts, check out our guide on the best YouTube channels for fitness tips and tricks.
