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[Guest Workout] Burn Fat With a Badass Jump Rope HIIT Workout

Jump Rope Dude with Crossrope, providing a HIIT workout

Whatup Crossropers!

It’s Dan and Brandon from Jump Rope Dudes back again to help you burn some serious calories with a jump rope HIIT workout.

We know you're always looking for some great fat-burning workouts so we've put together one badass jump rope HIIT workout to help you burn off those stubborn pounds, one of the many benefits of jumping.

Let's jump right to it.

Jump Rope HIIT Workout for Fat Loss?

Why is the jump rope so badass?

It comes down to one word: Efficiency.

With a 30 minute jump rope HIIT workout you can expect to burn somewhere around 800 additional calories throughout the course of a day.

Here is where those 800 calories come from…

An average 15-minute jump rope HIIT workout will have you burning somewhere around 250 calories. But because of something called EPOC (excess post-exercise oxygen consumption), you actually continue to burn calories long after your workout.

So, your actual total calories burned from that jump rope workout is more like 400 calories.

Double that 15 minutes up to a 30 minute workout and boom! 800 intense jump rope calories burned in just half an hour.

So yeah - this stuff works. It can get you a six-pack better than traditional cardio. But you have to know how to build your workouts. So grab yourself a jump rope because we've got a 15 Minute Jump Rope HIIT Workout to help you get started.

Note - Crossrope has an epic post on burning fat with the jump rope. Make sure you check it out if you want to learn more about building powerful fat-burning workouts.

Ready for a 30-Minute Jump Rope HIIT Workout?

Grab your jump rope, a timer, and let's get to work.

Start with a jump rope regular bounce for 30 seconds...

Rest for 10 seconds.

Then switch to the Jump Rope Run in Place for 30 seconds...

Rest 10 seconds.

Move on to the Jump Rope High Knees for 30 seconds...

Rest 10 seconds.

Next, switch it up to the Jump Rope Butt Kicks for 30 seconds...

Rest 1 minute and then repeat this circuit for an additional 3-5 rounds.

That's it! Just make sure to push the pace on each round to get the best results.

We hope you enjoyed this quick jump rope HIIT workout!

If you would like to see more workouts like this, head over to our YouTube channel where you can find many more jump rope HIIT beginner workouts, jump rope cardio workouts, and tutorials to get sexy and happy!

Jump Rope Dudes

The Jump Rope Dudes are dedicated to helping you look sexy and live a happy life!

If you would like to learn more about them head over to where you can hop in their free 7 day jump rope fat loss challenge.

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