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View All Posts - Fitness

Fast, Effective Jump Rope HIIT Workout Routine


Need a quick, effective workout? We have the answer... 

Are you short on time but want to reap the incredible health and weight loss benefits of regular physical activity? Doing high-intensity interval training workouts – or HIIT – can absolutely help you with your fitness goals! And, a jump rope is a super-simple yet highly-effective fitness tool that you can use to greatly “up” your cardio game, while reaping the immense benefits of short yet intense physical activity.

In this article, we’ll go over how HIIT workouts can assist with your overall exercise gains, introduce you to an awesome 310 Gym Jump Rope to get you moving, and give you a quick yet effective jump rope HIIT workout you can do in 15-20 minutes.

Stay tuned until the end to discover all the benefits of HIIT workouts, and get your new go-to workout!

What’s HIIT? 

feet in air on side walk

The good news about HIIT workouts is that you do them very quickly, making them easy to squeeze into busy days and jam-packed schedules. The beauty of these super-short routines comes in their intensity. The idea is to go all out in your efforts, giving one hundred percent in super-quick, intense bursts of exercise, which is followed by short recovery periods. Typical HIIT workouts can last anywhere from 10-30 minutes in length – making them manageable yet effective.


It turns out that when you turn up the intensity, it can have some powerful benefits towards your overall health and weight loss goals. Here are some of the researched potential benefits of high-intensity training…

  • May burn more fat and calories
  • May boost metabolic rate
  • May help to gain muscle
  • May improve oxygen consumption (potentially as much as endurance training, in a shorter time period)
  • May have benefits on some chronic diseases

Not to mention that HIIT workouts are extremely convenient because you can do them with none, or very little workout equipment. You can also alternate between aerobic and strength training exercises, in order to reap the benefits of both types of physical activity. As long as whatever you’re doing, you do in short, intense bursts, you can create personalized HIIT workouts to meet your individual needs!

Using a Jump Rope for HIIT Workouts

black jump rope on white background

As mentioned, a jump rope is an awesome tool for your cardiovascular health and fitness goals in general, but can also be used for highly-effective HIIT workouts. While jumping rope is a playful and fun way to get moving, it’s also a great aerobic activity that supports overall health.

Plus, jumping rope is able to give you an effective full-body workout – working muscles all over your body from your quads and calves, to your core, to your upper body including your shoulders, biceps and triceps. You’ll likely enjoy the activity of jumping rope, but every swing also provides you with a super-effective, intense workout.

Jumping rope may also help improve your coordination and balance, while helping you burn some serious calories – potentially even more than long-form endurance workouts like running and jogging. In fact, according to ScienceDaily, jumping rope may help you achieve a “burn rate” of up to 1,300 calories per hour of vigorous activity! And just 10 minutes of jumping roping may be equivalent to running an 8-minute mile!

Jumping rope is also a lower impact activity, being easier on the joints and knees than higher impact forms of fitness, like running. Just another reason to try it out, using the full-body jump rope HIIT workout, below!

Need a jump rope, first? We have the perfect one for you… the 310 Jump Rope can be adjusted to fit your height, for the best fit and results, and has firm yet comfortable grips for easy swinging!

You can do the following workout in about 15-20 minutes, making it easy to fit into busy at-home schedules. It’s also a great routine to do with the entire family!

310 HIIT Rope Jumping Workout:

310 jump rope on white

*Repeat the following 4-5 times, with 1 minute of rest between each full round!

Single jump rope – One jump before you jump over the rope

Double jump rope – Two jumps before you jump over the rope

  • 40 second single jump rope
  • 15 second rest
  • 40 second air squat
  • 15 second rest
  • 40 second double jump rope
  • 15 second rest
  • 40 second mountain climbers
  • 15 second rest
  • 40 second plank

Want more easy, at-home workouts for your healthy lifestyle? Join the 310 Nutrition Community on Facebook to get routines for all fitness levels, every week! Plus, discover more articles on achieving your health, nutrition and fitness goals on the 310 Blog.



Written by:

Sierra Rodriguez

310 Nutrition - Nutritionist & Health Coach

Sierra Rodriguez is a Nutritionist and Health Coach for 310 Nutrition helping to educate and motivate individuals to live their best, healthiest lives. She graduated with a Bachelors of Nutrition Sciences from the University of Nevada Las Vegas and continues her studies pursuing her BSN, RN at Roseman University. Sierra [...]

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