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So you’re starting to get in pretty good shape, and the cardio workouts you’ve been doing are starting to get a little easy.


What you need now is a challenge, and this workout is sure to deliver you all you can handle. This jump rope workout for high intensity training is designed for those elite fitness fanatics who aren’t afraid of a challenge.


While you could do a running exercise, a burnout weightlifting exercise or various other forms of cardio workouts, there isn’t a workout out there that will challenge your cardio endurance while at the same time strengthening every fast twitch muscle in your body and tightening your core quite like a jump rope workout.

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A good jump rope workout will test your physical endurance, balance and coordination, fast twitch explosion ability and mental toughness all at the same time. This is exactly what we aimed to do when tediously designing this jump rope workout.


So if you think you are in tip top shape and there isn’t a workout out there that can possibly get the best of you, this jump rope workout exists to challenge that notion.


This jump rope workout for high intensity training is comprised of eight exercises that are extremely demanding  and four variation exercises if you feel like substituting one in for another.


Regardless of the exercises you choose to use, this jump rope workout is a great cardio workout to do before or after a weightlifting or sports specific training workout.

 


Invest in a Quality Jump Rope

 

 

If you already own a jump rope, then you are all set. If not, then be sure to pick one that works for you. A few things to consider when choosing a jump rope are:

  • What size is the jump rope? Is the Jump Rope Adjustable? To find out what size jump rope works best for you, check out our Sizing Guide for reference.

  • Does the jump rope have a comfortable grip?

  • Is the jump rope durable?

For high intensity training, I would recommend a jump rope that has lightweight handles and a lightweight cable. This will allow you to rotate the jump rope faster and work on quick twitch explosions as you jump rope. If you are not afraid of more of a challenge and don’t mind fighting fatigue in your arms, you can try a slightly weighted jump rope as well. However, I would recommend starting with a lightweight jump rope as this workout involves speed jumps, double unders, and even more complex variations of double unders.

If you’re in need of a jump rope, be sure to check out our Rope City Jump Rope Collection. If you want to consider other brands or compare our ropes with other brands, check out this extensive list of 24 of the best jump ropes on the market.

Now let’s get started!

 

The Warm Up

 

Lunge to Mummy Kicks - For this warm up stretch, you will start by doing a lunge with your left left leg and then go into a mummy kick with your right leg as you come up. Follow it up by doing a lunge with your right leg and go into a mummy kick with your left leg as you come up. Repeat the process for 8-10 reps.

Jumping Jack Squats - For this stretch you will do a jumping jack and then go directly into a squat as you come down. After the squat, don’t reset. Instead go directly back into a jumping jack and then back into the squats. Repeat for 8-10 reps.

Leg Swings: For leg swings, you will start in a standing straight up position with your hands against a wall. Begin by swinging your right leg from left to right in front of your left leg. Continue this for 8-10 reps and 3 sets for each leg. This warm up stretch will help you loosen up both your hamstrings and hips.

If you want a more extensive high intensity training warm up, try this three minute warm up routine.

The Workout

 

Exercise

 Time

Basic Jump

45 Seconds

Double Unders

45 Seconds

Break

45 Seconds

Double Cross Step

45 Seconds

Plyo Cross Step

45 Seconds

Break

45 Seconds

Sprint and Criss Cross

45 Seconds

Double Under Criss Cross

45 Seconds

Break

45 Seconds

Double Under Scissor Kicks

45 Seconds

Triple Unders

45 Seconds

Break

1 Minute, 45 Seconds

*** repeat these exercises twice

The Exercises

 

Exercise 1. Basic Jump

 

Hold the jump rope in front of you with your hands together and your knees slightly bent. Once you feel comfortable, swing the rope behind you and turn the jump rope over your head. Using your wrist(not your arms), swing the jump rope over your head. As the jump rope approaches your feet, simply jump. Make sure to stay on your toes as you continue.

 

Exercise 2. Double Unders

 

The most common and sought after jump rope exercise, double unders are more of a test of jump rope ability than a desired workout exercise. The concept is simple: It is a basic jump except the rope has to cross under you twice before you feet hit the ground. In order to complete a double under, you must jump high off the ground and rotate the rope as fast as you can.

 

Exercise 3. Double Cross Step

 

For this exercise, you will start in a basic jump position. As you begin to jump, you will cross your left foot in front of your right and switch position with your feet. On the next jump, you will return your feet to basic jump position and do a basic jump. The next jump you will then cross your right foot in front of your left and replace your feet position. Continue this process, making sure to stay balanced and in control the entire time.

 

Exercise 4. Plyo Cross Step

 

Plyo Cross Steps are very similar to Double Cross Steps. You will start in a basic jump position and move your left foot in front and around your right foot on the first jump and replace your feet. On the next jump, instead of returning to a basic jump position, you will go directly into crossing your right foot over your left foot. Continue this process for the entire 45 seconds. This exercise will be slightly harder than the double cross step, so be sure to go at a pace that is comfortable to you.

 

Exercise 5. Sprint and Criss Cross

 

This exercise is a mix between sprints and criss cross hands. You will start in basic jump position and as you start to jump you will go into a sprint style jump, bringing one foot up off the ground at a time as opposed to a jump where both feet go up at the same time. At the same time, you will criss cross your hands on each jump. This is a more advanced technique so good luck.

 

Exercise 6. Double Under Criss Cross

 

I hope you’re ready for a challenge with this exercise. For double under criss cross, you will need to start in a basic jump position. Start out with a few single unders, then proceed into doing double unders once you get comfortable. After a few double unders, you will start the double under criss cross. To do these, you will pass the rope under you normal the first time and then transition into a criss cross on the second under.

 

Exercise 7. Double Under Scissor Kicks

 

This exercise is a variation of both the scissor kicks and double unders and is pretty self explanatory. You will start with one foot in front of the other in a scissor kick position and as you begin to jump, pass the rope under your feet twice while doing a scissor kick, bringing the foot in the back forward and the foot in the front backwards. If you struggle with these, start by doing single under scissor kicks and progress into double unders as you become more comfortable.

 

Exercise 8. Triple Unders

 

For triple unders, you will start in a basic jump position. The goal with this exercise is to jump and pass the rope underneath your feet three times before your feet hit the ground again. For most beginners, double unders are quite challenging, so triple unders will definitely not be easy for even the more experienced jumpers. As this exercise begins, start by doing a few double unders before progressing into your triple unders.

 

The Variations

 


Variation 1. Quick Rotation

 

For this exercise, you will start by doing three basic jumps, and then do a side swing as you complete a 180 degree turn quickly. After you rotate with a side swing, you will jump back into doing three more basic jumps, and then repeat the process of the 180 degree turn with a side swing as fast as you can. Continue this process for the entire 45 seconds.

 

Variation 2. Half Scissor Step

 

This exercise is a variation of scissor steps in where you will only go halfway on each jump. For scissor steps, you would start with one foot in front of the other by about six inches and as you jump the foot in the front would move all the way to the back and the foot in the back would move all the way to the front. The same concept applies here, except you will stop half way before completing the entire scissor step on the second jump.

 

Variation 3. Single Under Acceleration

 

For single under acceleration, you will start by doing a basic jump at a slow to moderate pace. As you get further into the exercise and more time passes, you will begin to speed up your intensity until you are going as fast as you can. So for the first ten seconds you will be at a slow pace, then a moderate pace for the next ten seconds, then to a fast pace for the next ten and finally to as fast as you can for the last 10-15 seconds.

 

Variation 4. Off Step

 

The off step is a mixture between the basic jump and a single leg jump. For this exercise, you will start in a basic jump stance. As you begin to jump, hop once with both feet, but then leave your left foot off the ground and do a single leg hop off of your right leg. After this, transition back into a basic jump with both feet, then leave your right foot off the ground and do a single leg hop off of your left leg. Repeat this process, and be sure to maintain a good rhythm as you do.

 

The Cool Down

 

Hamstring Stretch: For this stretch, you will start standing straight up with your chest bent over your knee and your right leg completely straight in front of you with your toes pointed up. Also keep your hands on your hip during the stretch. You will then bend your left knee and lower your body. Hold this stretch for 8-10 seconds then switch and stretch the other. Repeat this stretch three times for each leg.

Quad Stretch: While standing straight up, grab your left foot with your left hand and pull towards your butt. Hold the stretch for 30 seconds and then switch and stretch the other foot for 30 seconds. If you start to lose balance, consider holding onto a chair or against a wall while you stretch.

Calf Stretch: Lean against a wall and place your left leg straight back. Keep your hands on the wall above your head and press the left heel into the floor. Keep your leg fully extended as you hold for 45 seconds. Switch and do the same with the right leg straight back. Do three sets of this for each leg.

 

You’re Finished

Hopefully you decide to try jump rope workout for high intensity training and are able to complete it. If you did, then congratulations on gaining that needed edge over your competition and continuing to make yourself as good as you can possibly be.


At Rope City, we also offer other jump rope workouts for you to try. If you found that you weren’t quite ready for this level of jump rope workout, try our jump rope workout for CrossFit, which is very similar.


If you want to explore different types of cardio workouts to add to your regimen, check out our article on Cardio Workouts for Strength Training.


Thanks for checking out and trying out this jump rope workout for high intensity training. If you tried it out, let us know what you think by sending us an email or leaving a comment below.

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