HIIT - High Intensity Interval Training (2015)
23 THE SKIPPING HIIT WORKOUT
· Time: Under 8 Minutes
· Intensity: Hard
· Timed/Reps: TIMED and Reps
· Planes of Movement: SAGITTAL, FRONTAL, and TRANSVERSE
· Tones: LEGS, CHEST, ARMS, BACK, and ABS
· RPE: 6 to 7.5
For this high-intensity workout, all you need is a jump rope. The workout has a mix of high-intensity skipping moves combined with three moves that use the jump rope without skipping! I designed this workout so you get a great cardio workout as well as intense muscle building with my unique no-skip exercises. Complete your warm-up on page 35 before you start.
EXERCISE 1: LEFT LEG HOP SKIP
Skip by doing a hopping skip on your left leg for 30 seconds. If you are new to skipping, then stick with a basic skip.
EXERCISE 2: SQUAT JUMP ROPE
Lay the skipping rope on the floor and stand behind it. Come into a squat position and then jump over the rope, landing in a deep squat. Then jump back over the rope. Do 30 repetitions.
EXERCISE 3: DOUBLE-FEET SKIP
Skip by jumping both feet off the ground at the same time. Try to skip high, and land softly. Do this for 30 seconds.
EXERCISE 4: HORIZONTAL AB JUMP
Place the jump rope on floor. Get onto the floor on your hands and feet. Place your hands on either side of one end of the rope and feet together on one side of the rope. Jump them up high and land both feet on the other side of the rope. Repeat for 30 repetitions.
EXERCISE 5: RIGHT LEG HOP SKIP
Do skipping hops on the right foot. Aim to do this for 30 seconds. If you are new to skipping, then stick with a basic skip.
EXERCISE 6: ULTIMATE AB MOVE
Lie supine with legs extended and jump rope wrapped around feet. Hold onto both ends of the rope, wrapping around your hands until the rope has tension. Now lift your head and shoulders off floor and pull the rope from side to side, keeping your head and shoulders off the floor. Do 30 repetitions.
Repeat the routine once more but reduce each exercise by 10, so knock off 10 seconds or 10 repetitions. Then repeat, again knocking off another 10 seconds or 10 repetitions. Then perform your cool-down and stretches.