HIIT Rope Training – Best Tips

High intensity interval training, also known as HIIT, is a training modality consisting of short, intense physical exercise sessions interspersed with rest periods.The method is known to bring a host of benefits such as heart health aids, muscle building, increased strength and endurance, and accelerated metabolism, which brings with it a more efficient fat and calorie burning process with this effect. being maintained for up to 48 hours after the end of the exercise session.

A HIIT workout can consist of a variety of activities such as swimming, running, boxing, climbing stairs, strides, push ups, treadmills and even the good old skipping rope. And it is precisely about the HIIT rope training that we will talk below.

HIIT Rope Training Tips 

Before we get to the actual training models, let’s come up with some helpful hints on HIIT rope training.

– The model and size of the rope

For those who do not have the habit of jumping with the rope, it is advisable to use a version of the accessory that is made of nylon. It is a lightweight material that facilitates training.

If you want to make the session even more intense, you can adopt ropes made of cloth-coated steel, sisal (material used in the production of a hard fiber), leather or weighted.

Another important point is that the rope is adjustable, which is ideal, or is of a size suitable for your own – if not, there is a risk of pinching your foot on a short rope or losing strength if it is long.

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To find out if the rope is the correct size, there is a small test: stand upright with one foot holding the rope. Then raise your arms holding the ends of the attachment. A rope of the correct size should not extend over the armpits or below chest level.

– Protect the joints 

Skipping rope has a strong impact on all lower limb joints. Therefore, to protect them it is important to perform the HIIT training with rope using a good damping shoe.

– Train a little bit before 

Another tip is to practice with the rope before starting the workout itself. This is to make the jumps correctly.

There are different ways to jump rope, but first and foremost it is important to know that the rotation of the rope should come from the wrists and not from the hand or arms. One way to jump rope used by the beginner is to jump with both legs between rotations.

Another way is to jump with one leg in each rotation, alternating them. Then, to make it difficult, you can jump across the rope or twist it twice before returning with your feet on the ground.

While jumping, it is recommended to look forward to maintain balance and hold the rope at its ends, which makes it easier to control.

The following video also provides important tips on using the rope in physical training:

HIIT Rope Training Models 

Once you are able to jump rope without getting into it, it is time to move on to the HIIT training itself. Here are some HIIT rope training models:

Template 1

  • Jump rope for three minutes to warm up;
  • Rest for 30 seconds;
  • Jump with the rope as fast as you can for 60 seconds;
  • Rest for another 30 seconds;
  • Jump with the rope as fast as you can for 60 seconds;
  • 30 more seconds of rest;
  • Repeat the most rest exercise pattern for 15 to 20 minutes.

Template 2

  • Jump rope as many times as you can for 30 seconds;
  • Rest for 30 to 60 seconds with a light jog or walking in place;
  • Repeat the cycle five to 10 times.

Template 3

  • 30 seconds of skipping rope with high knee;
  • 10 seconds of rest;
  • 30 seconds of mountain climbers exercise;
  • 10 seconds of rest;
  • 30 seconds skipping rope with knee high;
  • 10 seconds of rest;
  • 30 seconds of push-ups on the stability ball;
  • 10 seconds of rest;
  • 30 seconds of skipping rope with high knee;
  • 10 seconds of rest;
  • 30 seconds of board;
  • 10 seconds of rest;
  • Repeat the circuit two to three times.

For a more advanced workout, the tip is to shorten the rest period between each set.

Template 4

  • 20 seconds skipping rope without stopping;
  • 5 seconds of rest;
  • 30 seconds of squats;
  • 20 seconds skipping rope without stopping;
  • 5 seconds of rest;
  • 30 seconds of push ups;
  • 5 seconds of rest;
  • 20 seconds skipping rope without stopping;
  • 5 seconds of rest;
  • 30 seconds holding the board position;
  • 5 seconds of rest;
  • Repeat the cycle four to 10 times.

HIIT Rope Training Care 

A HIIT workout is performed quite intensely, so you need to make sure you are able to practice the activity before you start. To be sure, it is advisable to undergo a medical evaluation.In addition, it is important to have the accompaniment of a physical instructor during training. He is the skilled practitioner to teach you the proper exercise techniques, define how the training series, repetitions and intervals will be, ensure that you are actually doing a HIIT workout (with the intensity characteristic of the method) and provide first aid in case of occurrence of injuries or injuries.

About HIIT rope training specifically, it can have a high impact on the lower limb joints of overweight or obese people, which makes training not suitable for them.The activity is also not recommended for individuals who suffer from any kind of problem in any of the lower limb joints. And if the practitioner experiences pain in the knees, ankles, or spine, one needs to seek help from the doctor to re-evaluate whether to really perform this type of training

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