Jump Rope Training

Hey! Welcome to the HIIT jump rope workout page! I'm super excited to bring you a selection of HIIT workouts with jump rope, especially double-unders, and soon crossovers, to improve your coordination, agility, and cardiovascular endurance. At the end of each workout, you'll find an ab finisher to strengthen your core muscles and help you reach your six-pack goal. I'm confident that HIIT jump rope workouts will help you reach your fitness goals and improve or maintain your overall health. So, get out your jump rope and get ready for an intense and rewarding workout!

WOD For Time

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6 Rounds

60 Double-Unders

30 American Kettlebell Swings

10 Burpees

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1 min. Plank

1 min Left Side Plank

1 min Right Side Plank

WOD For Time

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100 Double-Unders

21 Burpees

75 Double-Unders

15 Burpees

50 Double-Unders

9 Burpees

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100 Mountain Claimers

WOD For Time

5 rounds

20 Double-Unders

10 Box Jumps

5 rounds

20 Double-Unders

10 Burpees

5 Rounds

20 Double-Unders

10 Burpee Box Jumps

WOD For Time

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25-20-15-10-5

American Kettlebell Swings

(70/53 lbs)

50-40-30-20-10

Double-Unders

25-20-15-10-5

Goblet Squats

(70/53 lbs)

AMRAP in 14 minutes

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100 Double-Unders

18 Overhead Squats

(95/65 lbs)

18 Chest-To-Bar Pull-Ups

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10 Rounds

20 Russian Twists

15 Toe Touches

10 Sit-Up

WOD For Time

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7 Rounds

35 Double-Unders

5 Deadlifts (315/220 lbs)

5 Bar Facing Burpees

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5 Rounds

50 Mountain Climbers

1 min Plank

50 Bicycles

AMRAP in 10 minutes

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30 Double-Unders

8 Wall Ball Shots (30/20 lbs)

10 Dumbbell Box Step Overs

(2x50/35 lbs, 20 inches)

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3 Rounds

40 V-UPS

40 Left side V-UPS

40 Right Side V-UPS

WOD For Time

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27-21-15-9

Dumbbell Cleans

(2x50/35 lbs)

50 Double-Unders

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Focus on good technique

90 Alternating Lying Leg Raises

60 Hollow Rocks

40 Commandos

WOD For Time

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5 Rounds

(With a Partner)

50 Burpees

110 Double-Unders

(Split the burpees

do each 110 DUs together)

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Accumulate

120 Dumbbell Drag Plank

WOD For Time

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50/35 Calorie Row

Then, 5 Rounds

50 Double-Unders

5 Parallels

Handstand Push-Ups

Time Cap: 8 minutes

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100 Sit-Ups

100 Leg Raises

WOD For Time

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10 Rounds

12 Unbroken

Pull-Ups

48 Unbroken

Double-Unders

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42-30-18

Russian Twist

Mountain Climbers

AMRAP 12 minutes

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10 weighted walking lunges

(2x50/35 lbs)

20 Sit-Ups

30 Double-Unders

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5 Rounds

20 Pop Jacks

20 Heel Taps

20 Toe Touches

HIIT Workouts with Jump Rope

Jump Rope Training

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