Jump Rope HIIT Workout

Total Time: 32 minutes
Equipment: Jump Rope

Target Muscles: Chest, Arms, Core

With a 30 to 20 work to rest ratio, we are going harder and resting longer with this workout. Choose a set of dumbbells that will allow you to maintain constant movement during the dumbbell power clean interval. Even if you slow down, continue moving. Slow is steady, steady is fast. To scale up the jump rope, go for double-unders to raise the intensity.

Repeat 3 Times

:30 Dumbbell Power Cleans
:20 Rest
:30 Mountain Climbers
:20 Rest
:30 Reptile Push-ups
:20 Rest
:30 Jump Rope Singles or Doubles
:20 Rest

For more great workouts like this one, download our free 2 month workout program, The HIITCore Training Guide. The guide is full of great information on the science behind HIIT as well as a nutrition article “Back to Basics” by Brianna Laurila, RD, LDN, which has great insight on formal a nutritional baseline.

Tell us how you did! Tag us on social media @hiitcorefitness and share the fun with your friends!