Jump Rope Circuit – Total Body HIIT

Need more cardio in your routine? Try this Total Body HIIT Circuit using only a Jump Rope! 


Jumping rope in itself is a total body exercise, but this workout adds variety and I am certain will help you kick up a good sweat.

Perform each exercise for 45 seconds, with 15 second recoveries in between. 


  1. Jumping Rope – Regular Bounce
  2. Burpees with Forward/Backward Jump
  3. Walking Plank 
  4. Forward/Backward Single Leg Hop
  5. Jump Lunge with Alternating Lateral Raise/Lat Pull Down
  6. Jumping Rope – High Knee Run


Repeat the entire circuit 3-5 times for a killer HIIT workout in under 30 minutes!