HIIT Jump Rope Exercises That Will Melt Fat Away

If you consider jump rope a game for children, you are certainly not the only one. However, you shouldn’t underestimate the fitness benefits that jumping rope can bring to your life. Consistent jump rope exercises – combined with a more comprehensive HIIT workout – can improve your speed, endurance, strength, explosive power, and coordination.

Ready to get jumping? In the article below, you’ll find the best jump rope exercises for weight loss – and more!

Basic Jump

If you are just getting started with jumping rope, the first thing you’ll need to master is a basic step. Here are some key tips:

  1. Stand straight with the feet slightly apart, parallel to each other.
  2. When jumping, always keep the knees slightly bent to help the body better absorb shock.
  3. When holding the rope, keep the elbow as close as possible to your body and the handles of the rope pointing forward.
  4. Swing the rope over your body and jump as it approaches your feet.
  5. The rope should form an arch when passing over your head, a “U” shape when sliding under your feet.

Alternate Foot Step Jump

The alternate-foot step jump works similarly to the basic jump but involves landing on just one foot per jump and switching feet from one jump to another – as if you were running. This exercise is best for high-intensity training sessions, allowing you to jump longer and faster.

Boxer Step

Once you have mastered the basic jump, you can progress toward learning the boxer step. In this exercise, you’ll need to shift the weight of your body from one foot to the other while the rope swings around your body. The feet won’t touch the ground simultaneously on each step, but they will remain close to each other for maximum speed and intensity.

High Knees

High knee exercises work similarly to the alternate-foot step jump. However, instead of barely lifting your foot from the floor with each jump, you will contract your core and raise your knee so that it is parallel to the floor. In this exercise, it is important to maintain proper posture and not lean backward or hunch while skipping.


If you are looking to optimize your coordination as well as your endurance, criss-cross exercises are the right ones for you. To perform this movement, start by practicing it with the basic step.

However, instead of simply letting the rope swing in front of your body, you will cross your arms as the rope passes over your head to create an “X” in front of your body. You’ll then jump through the rope as it swings under your feet. Once the rope has passed your feet, you can bring your arms apart and let the rope swing normally behind you.

You can combine this movement with several of the jumps seen above, including alternate foot-step jumps and high knees.

Double Unders

Double unders are one of the most challenging exercises to practice with a jump rope. This activity can play a vital role in helping you build endurance, strength, and stamina. In this exercise, the rope will swing under your feet twice after every jump.

This exercise certainly needs practice. However, here are some key tips that can help you master it in the shortest time possible:

  • It is not just about speed but more about rhythm. Instead of trying to swing the rope underneath your feet as fast as possible, practice the “penguin drill.” In this drill, you won’t use your rope – instead, you’ll jump straight (as in the basic jump) while tapping the side of your body twice with your hands before touching the floor with your feet again. Once you’ve nailed the right rhythm, bring the rope back and start practicing.
  • Make sure to maintain the proper posture. Kicking your legs forward or bending them backward will not help you learn this jump but can expose you to injuries.


Although this isn’t a single exercise, you can try freestyle jump rope movements to make your workout more fun and engaging. When practicing freestyle moves, you’ll learn releases, side swings, direction switches, and iconic moves such as the swing-open double under made popular by the movie Southpaw.

Pro Tip: Choose the Right Rope

When it comes down to choosing the right rope for your workout, it can be tempting to opt for a wire rope, which certainly aids with speed and intensity. However, don’t forget that each type of rope serves a different scope. For example, beaded ropes are great for learning freestyle tricks, PVC ropes can help you perfect your form before adding speed, and weighted ropes can support endurance and upper-body workouts.

Jump-Start Your Fitness Journey With Fit Body Boot Camp

Once you have sized your rope, it is time to start jumping! Jump rope exercises for weight loss are nearly endless. Find the ones that you enjoy the most and get started. Need guidance with your jump rope workout? The team at Fit Body Boot Camp is here to help! Find a location nearest to you to learn more.

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