I'm skeptical about jumping rope, so I attacked a quick and effective jump rope HIIT workout. Give it a try! This Rocky-inspired jump rope workout takes 8 minutes to complete, and with 4 moves you can improve your cardio fitness and jump your way to stronger muscles and bones. (We don't have a jump rope. Here are the best jump ropes and the best weighted jump ropes).

According to Jump Rope Dudes (opens in new tab), "Rocky's Jump Rope Workout" is a sample of his workout regimen, which follows a 30 seconds on, 10 seconds off workout style with three to five rounds, depending on fitness level Exercises are repeated. While we can't guarantee that Rocky actually follows this routine exactly, it is still a calorie blitzer that will increase your heart rate and metabolism.

If you are a jump rope beginner, this workout is beginner-friendly. In addition, a study I conducted with jump rope athlete Dr. Kaylee Woodard, professor of exercise science at Bowling Green (open in new tab), found that practicing a new jump rope trick (whether you land on your feet or not) burns as many calories as jumping repeatedly on the spot It turns out that you can do it. Considering I recently tried jumping rope every day for a week, I'll take any small victory.

To learn how to jump rope properly, follow the video as Jump Rope Dudes walks you through the entire workout and gives you tips on how to maintain good jump rope form during this speedy 8-minute workout. If you stumble or fail to land on your jump rope exercise, try to minimize rest to keep your heart rate up.

The "guys" only exercise for short periods of time, so they recommend keeping the intensity high. Here's the complete HIIT workout:

30 seconds - jump rope - boxer skip

30 seconds - jump rope - double under

30 seconds - jump rope - run in place

30 seconds - jump rope - criss cross

30 seconds - jump rope - boxer Skipping

Boxer Skipping

30 seconds - Jump Rope - Double Under

30 seconds - Jump Rope - Run in Place

30 seconds - Jump Rope - Criss Cross

It is well known that Rocky loved to use a jump rope during training, but he would training complements the jump rope, he complements it with strength training, cardio, and other exercises. This training has the potential to be a calorie explosion, but if weight loss is your goal, regular training alongside a balanced diet is the best way to achieve your body composition goals. And that is before taking into account sleep and stress levels.

For more on calculating body fat percentage and why it matters, see. [Does jumping rope burn more calories than running? Does jumping rope burn more calories than running? Nevertheless, jumping rope is a high calorie-burning source and a great way to add a short aerobic workout to your routine.

And according to jump rope specialist Elite SRS (open in new tab), you can burn more calories by employing a Tabata HIIT workout like this one, adding body weight exercises and strength training.

If you need even more intensity or want to incorporate strength training, a weighted jump rope can give you a full-body workout in just 8 minutes, building lower-body strength and endurance, including quadriceps, hamstrings, glutes, core, shoulders, back, and calf muscles. There are many other benefits to using any jump rope, including balance, agility, speed, coordination, and stronger bones with less stress on the joints.

You may have heard shin splints and jumping rope used in the same sentence, but jumping rope is a low-impact exercise if you employ proper jump rope technique: knees bent and landing on the balls of your feet in a low jumping style.

Next Fitness writer did 100 dumbbell chest presses a day for a week.