Jump Rope HIIT?

petey7408

petey7408

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Hey, I get bored of running and I can jump rope with the best of them. What circuit would you recommend for HIIT with a jump rope, how many times a week?
 
CopyCat

CopyCat

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Double Unders! Double unders are the same as jumping rope except the rope passes underneath twice. Mix it in with whatever else you do. Example: mix it in with your lifting routine - 45 double unders then a set of dips followed by 45 double unders again. Or what ever feels right to you.
 

ILiftBig

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Hey, I get bored of running and I can jump rope with the best of them. What circuit would you recommend for HIIT with a jump rope, how many times a week?
Take a look at this article I wrote to the Texas High School Coaches Association Magazine. It will explain HIIT and give you an idea of a protocol you can use.

Off-Season Conditioning: Do we really need to do aerobic exercise?


General Guidelines

* Warmup
o Specific to movement
o Alternate progressively intense warm-ups between short active
recovery periods
* Workout
o Maximal to near maximal sprints followed by 4 minute walk
o Repeat multiple times
* Duration
o Begin with 2 to 3 workout bouts for your fist workouts
o Over the next weeks progressively increase duration, number of
bouts, and speed
* Frequency
o 3-4 non consecutive days
o Ideally days that weight training is not performed

Traditional Sprints (Track or Treadmill)

* Warm-up
o 2 min brisk walk then 25% jog (30 sec)
o 2 min brisk walk then 50% run (20 sec)
o 2 min brisk walk then 90% sprint (15 sec)
o 3 min walk
* Workout
o Sprint 100% (5 to 10 sec) then 4 minute walk
o Repeat multiple times
o 4 min walk cool down

Other Modes

* Cycling hills
* Swimming
* Elliptical
* Rowing
* Jump Rope
* Plyometrics
* Agility Drills
 
nemo

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You could try .......

- 5 minute warm up

- skip 1 minute as hard as you can ( or just skip as best you can )
- skip 2 minutes at a slow to moderate pace ( or walk i.e. stop skipping )

- do 5 or more 3 minute sets ( per above )

- 3 - 5 minute cool down

Obviously, if you're only a beginner, your work interval duration times may be modest at first, but you already stated you're not!

If 1 minute is too taxing, then pull back to 15, 30, 45 seconds ...or, whatever you can do .....and adjust your recovery interval ( i.e 2 minutes as per above ) accordingly.
 
petey7408

petey7408

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You could try .......

- 5 minute warm up

- skip 1 minute as hard as you can ( or just skip as best you can )
- skip 2 minutes at a slow to moderate pace ( or walk i.e. stop skipping )

- do 5 or more 3 minute sets ( per above )

- 3 - 5 minute cool down

Obviously, if you're only a beginner, your work interval duration times may be modest at first, but you already stated you're not!

If 1 minute is too taxing, then pull back to 15, 30, 45 seconds ...or, whatever you can do .....and adjust your recovery interval ( i.e 2 minutes as per above ) accordingly.
I am probably one of the best jumpers around, I just wanted to know how to incorporate the HIIT into it. Thanks bro!
 
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