7 HIIT Workouts You Can Do With Nothing But a Jump Rope

hiit workouts you can do with a jump rope

I’ve been traveling a ton this summer, going everywhere from Portland, OR to San Diego. It’s been a lot of fun, but it also means that 99% of the time when I’m gone I don’t have access to a gym.

But I don’t let that stop me from working out every single day (minus one rest day a week, of course). Whenever I travel for work or play I bring a jump rope with me because I know that no matter what else I have available to me, I’ll always be able to get a good workout using a jump rope (of course I also can with zero equipment, but a jump rope allows me to be a little bit more creative).

Here are 7 workouts you can do using nothing but a jump rope:

#1: Jump as High as You Can HIIT Workout

Get jumping with this workout including double unders, high knees using a jump rope and more. Remember, if you can’t do double unders yet, don’t get discouraged! Keep practicing and you’ll get there.

In the meantime, you can always substitute with single unders.

Workout length: 12 minutes
Workout type: Interval

See the full Jump as High as You Can HIIT Workout here.

#2: Crazy Conditioning AMRAP Challenge Workout

This workout is one of my go-to workouts whenever I’m short on time and traveling because it’s quick, effective and works your entire body. If you want a little more variety, you can always substitute tuck jumps or squat jumps for one of the jump rope exercises.

high knees jump ropeWorkout length: 12 minutes
Workout type: AMRAP

Get the Crazy Conditioning AMRAP Challenge Workout here.

#3: Super Jump Rope HIIT Workout

This is another excuse-free jump rope workout you can do on the go. It might sound simple enough, but it’ll leave you gasping for breath and drenched in sweat if you work hard enough.

Workout length: 12 minutes
Workout type: Interval

Check out the Super Jump Rope HIIT Workout here.

#4: Ferocious Friday AMRAP Challenge Workout

AMRAP workouts are some of my favorite because although you still know they’ll only be 12 minutes long, you have to really push yourself to get as many rounds as you can in that short amount of time.

This one includes lots of jump roping, push ups, handstand push ups and squats, and can be done any day of the week (not just Friday).

Workout length: 12 minutes
Workout type: AMRAP

Do the Ferocious Friday AMRAP Challenge Workout here.

#5: Speed Demon AMRAP Challenge Workout

Another AMRAP workout that may sound easier than it is, this one will really push you to be as fast as possible and work as hard as you possibly can during the entire 12 minutes.

There’s also a full workout video to watch if you want to see how I modify exercises on the go (such as handstand push ups without a wall) and to see just how hard you should be working.

double undersWorkout length: 12 minutes
Workout type: AMRAP

Check out the Speed Demon AMRAP Challenge Workout here.

#6: Burn Baby Burn HIIT Workout

Feel the burn with this 12-minute workout, a mix of jump roping, jump lunges, walking lunges, and more. If you want to step it up even more, grab your suitcase and add it to your lunges for some extra weight.

Workout length: 12 minutes
Workout type: Interval

View the Burn Baby Burn HIIT Workout here.

#7: Super Strong Arms HIIT Workout

Get a strong upper body with this 12 minute workout, which includes handstand push ups, mountain climbers, and more. This is a great one to do if you don’t have a lot of space but still want to get a kickass workout.

Workout length: 12 minutes
Workout type: Interval

Get the full Super Strong Arms HIIT Workout here.

8 thoughts on “7 HIIT Workouts You Can Do With Nothing But a Jump Rope”

  1. These are great!
    I started the Ferocious Friday AMRAP (#4) this morning, struggling through a couple double-unders before conceding to single unders, but I ended alternating two singles with one double. Such fun!

    Thanks for updating so often. Good workout websites are like porn for me. :-)~ I visit all day and think about how much I’m going to sweat when I go home.

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