Jump Rope Interval Training Routine

Jump Rope Interval Training Routine

Interval Training Benefits

I’m a big fan of interval training no matter your health and fitness goals. Interval training is a great way to strengthen your muscles, improve your cardiovascular health, and take your workouts to the next level and the best part of it all is that it really steps away from the boring old repetitive cardio feel.

Interval training can really be applied to any exercise or workout routine. The idea is to alternate between brief intervals of high and low intensity. By constantly fluctuating the level of intensity during a routine, you’ll burn more fat and challenge your muscles in a big way.

Today, you’re going to get a killer new jump rope interval routine. Jump rope is especially one of my favorite total body cardio exercises because it smashes out a lot of objectives all at once. It’s great for warming up, or when you’re tight on time and you just want to burn a bunch of calories quickly and efficiently, it can also be more and more fun the better you get.

Ready for something new?

Fat-Busting Jump Rope Interval Routine

For this routine, all you need is a good jump rope. Make sure the jump rope you select is the right fit for you and hopefully you can find one with retractable handles to adjust the length appropriately.

Start with a 5 minute stretch and warm up. A good way to warm up for this interval routine is to do some marching on the spot, bringing your knees into your abdomen, or by simply jumping lightly on the spot without the jump rope.

Once you’re warmed up, grab your jump rope and follow the following routine. Remember, 1 rep is equal to 1 jump.

  • 30 seconds of jump rope (as many reps as possible)
  • 15 seconds of rest
  • 30 seconds of jump rope (as many reps as possible)
  • 15 seconds of rest
  • 1 minute of jump rope (moderate pace)
  • 1 minute of rest
  • 150 reps (fast pace)
  • 30 seconds of rest
  • 200 reps (fast pace)
  • 30 seconds of rest
  • 500 reps (moderate pace)
  • 1 minute rest
  • 1 minute of jump rope (moderate pace)
  • 30 seconds of rest
  • 30 seconds of jump rope (moderate pace)
  • 15 seconds of rest
  • 1 minute of jump rope (slow pace)

In total, this interval training routine should take you about 20-25 minutes. Make sure you don’t rest any longer than I’ve indicated between sets. This is a key feature of interval training – you need to keep your body moving at all times!

You’ll notice that I used both timed intervals and intervals that specify a certain number of reps. These are 2 of the most common approaches to interval training. While they can be used together (as in the routine above), you can definitely focus on only one approach if you find it works best for you. Either way, the goal is to constantly change up the intensity level and challenge your body in a new and exciting way.

Since interval training relies heavily on quick bursts of intense exercise you may find that you get quite sore and one of the most effective ways of reducing soreness is by taking a post workout nutrition blend like Scivation Xtend as well as a high quality protein smoothie (try the vanilla Gaspari Nutrition Myofusion with half a banana, some frozen mango and water/ice to make a killer vitamin amino acid packed smoothie).

Looking for another great workout routine to jumpstart your metabolism and strengthen your muscles? Try my Ultimate Kettlebell Workout here. It’s definitely intense! For the ultimate total body workout routine, try combining it with this Jump Rope Interval Routine, performing the two back to back!

Have any questions or feedback about this Jump Rope Interval Training Routine? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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