Super Jump Rope HIIT Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. High knees w/ jump rope
2. Diamond push ups
3. Double unders
4. Walking lunges
5. High knees w/ jump rope
6. V ups


Leave your reps in the comments below.

My reps for today’s workout:

High knees w/ jump rope: 95, 93, 96
Diamond push ups: 13, 12, 11
Double unders: 47, 42, 43
Walking lunges: 21, 20, 21
High knees w/ jump rope: 93, 91, 94
V ups: 14, 15, 15

Did you do this workout?

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8 thoughts on “Super Jump Rope HIIT Workout”

  1. Hi there,
    I am new here,
    I just diden’t get the timer setting idea. How much time do I do each exercise? How many repetitions?
    Please help
    If I do it wronge I will not be able to keep up and stay with you…

  2. Ben – don’t know if you will see this, but I found this on the getting started page (I was confused, too):
    These take exactly 12 minutes to complete. To do them, you’ll need to set your timer to either 18 rounds of 10 and 30 second intervals or 12 rounds of 10 and 50 seconds, depending on the specific workout. You’ll know which because it will say either 18 x :10 x :30 or 12 x :10 x :50 after the timer setting.

    You’ll always be resting during the :10 interval, and always be working as hard as you possibly can during the :30 or :50 interval.


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