Battle Ropes & Jump Rope HIIT Workout

One of my favorite HIIT workouts

This is one of my all time summer favorite workouts you can do at home if you have a battle rope or at the gym if they have one there.
It takes your heart rate up and and down very quickly, so you get an effective HIIT workout in 30 minutes if that's all the time you have.
And as you can see from the video, you don't need to jump very fast to keep your heart pumping.
The first few times I jumped rope, it seemed the like the hardest thing in the world, but after about the third time, my body got used to it, and my heart rate stayed on the lower side believe it or not. So yours can do it, too!
When you are just starting out, you might want to consider the jump rope portion a move that will take you into the high heart rate zones until you get used to it. So you will find you are getting into the HIIT zones pretty quickly and you'll get through this workout even faster. 

What you'll need: jump rope and battle ropes 

Here's the drill:
SET 1
2 minutes Jump Rope try alternating between a fast jump and a skipping rope type move
Rest 30 secs
15 x Double Slams with In / Out Squat Jumps
Rest 15 secs
15 x Stand up and Down Single Arm Slams
Rest 1 minute

SET 2
2 Minutes Jump Rope Alternate Between Fast and Skipping
Rest 30 secs
15 x Double Arm Circles In/Out Squat Jumps
Rest 30 secs
​15 x Single Arm Side Jump Lunges on Left
15 x Single Arm Side Jump Lunges on Right

SET 3
Rest 1 minute
​2 Minutes Jump Rope, Fast or Skipping Rope, Move Around
Rest 30 secs 
​15 x Double Slams With In / Out Squat Jumps
Rest 30 secs
​15 x Stand up and Down Single Arm Slams

SET 4
Rest 1 minute
​2 Minutes jump rope try alternating between a fast jump and a skipping rope
Rest 30 secs
15 x Double Arm Circles In/Out Squat Jumps
Rest 30 seconds
​15 x Single Arm Side Jump Lunges on Left
15 x Single Arm Side Jump Lunges on Right


​Keep repeating this routine until you reach 30 minutes. You may only finish 3 sets in that time frame when first starting out. Give a go!!