Jump Rope HIIT Workout

Hi! I’ve got a quick and sweaty jump rope HIIT workout for you below! But first, thank you for all of your amazing comments on the pics from the day- I always love sharing them on Sundays. We have a new favorite brunch spot in Tucson, if there are any locals reading or planning to visit. Loew’s Ventana Canyon is LEGENDARY- a wonderful way to kick off the Pilot’s birthday week πŸ˜‰

We did so much this weekend. Hardly anything truly productive, but just a lot of fun stuff: lunch with friends Friday afternoon,

Liv and me

pumpkin carving with the family,


(my pumpkin Elmo for Liv has shriveled into a cyclops)

the Pilot and I both worked on Saturday with breaks to take our family Christmas pictures, back to work for me, FAC reunion dinner and the Sunday’s shenanigans.

This morning I *should* be off running 10 miles! <– can’t even remember the last time that happened. A few people have asked if I’m following a training plan or training for a race, and the respective answers are no and yes. I have my eye on a half marathon, but haven’t made a big to-do about it because I never know what’s going to happen with my teaching schedule or training. Right now, I don’t have time or desire to run more than once a week (unless it’s a short HIIT blitz). My cardio endurance is there, it’s just a matter of getting my body used to running longer mileage again. So far, I’m having a blast running with friends and/or pushing Liv in the jogging stroller.

Sabino Canyon

Jump Rope HIIT Workout

Speaking of short HIIT blitzes, I thought I’d share one of my quick and sweaty jump rope workouts. The best part about it is that it’s only 15 minutes of work, which is perfect for a quick, effective workout. I use some of the strategies listed in this post (with the best research-based interval training methods), so the bonus thing about this one is that it promotes a high afterburn.

Hope you love it!

Boost your calorie burn for hours after your workout with this quick and sweaty jump rope HIIT workout that's only 15 minutes of work! fitnessista.com

If you give it a whirl, don’t forget to tweet me a sweaty pic @fitnessista #HereComesHallowLEAN

Have a very happy Monday!



Thank you to those of you who participated in the Facebook sneaky giveaway- expect more like that in the future πŸ™‚

Something to think:

be strong when you are weak, brave when you are scared, and humble when you are victorious

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  1. Erica { EricaDHouse.com } on October 22, 2012 at 11:36 am

    I was *just* thinking of buying a jump rope to add in some variety into my workout routine! Thanks for reminding me to stop by Target after work today to pick one up πŸ™‚

  2. Ali @ Peaches and Football on October 22, 2012 at 11:38 am

    It was funny to read that you were getting Christmas photos. I *know* it’s really a lot closer than I think but somehow it still seems like it should be quite a ways away yet? Am I crazy? Is Nov really here NEXT WEEK?

  3. Cara @ I Don't Believe in Diets on October 22, 2012 at 11:58 am

    Your route looks so beautiful! I hope it has finally cooled down there a bit!

  4. Rebecca on October 22, 2012 at 12:08 pm

    Hey G

    What program did you use to make your jump workout ‘card’?

  5. Alisha @ Alisha's Appetite on October 22, 2012 at 12:12 pm

    I can’t wait to give this jumprope workout a whirl! Thanks for posting this!

  6. Erin @ Girl Gone Veggie on October 22, 2012 at 12:13 pm

    That’s awesome about the potential half marathon! I just ran my first 5k race this weekend and really want to work up to doing the disney princess half someday!

  7. Angie on October 22, 2012 at 12:15 pm

    I’ll probably try this jump rope workout, short and effective!

  8. Averie @ Averie Cooks on October 22, 2012 at 12:36 pm

    Wow, good luck with your 10 miler this morning! Now THAT’S Monday morning ambition. I’ll be lucky to finish 5 right now..I need to get out the door and stop procrastinating πŸ™‚

  9. Stellina @ My Yogurt Addiction on October 22, 2012 at 12:38 pm

    Love jump rope workouts but I always forget about them! Good for you for tackling 10 miles! Wooo!

  10. mary on October 22, 2012 at 12:44 pm

    Stupid question but the beautiful trail pic made me wonder… do jogging strollers come with some sort of lanyard attachment so if you fall on a hill the stroller stops, too?

  11. Johanna on October 22, 2012 at 12:44 pm

    thanks for posting this, more people shoud, know the benefits of jumping role as an HIIT workout, I have been jumping for a year and the fat juts melts off, after all its a boxers workout!

  12. Brooke (beingvivacious.blogspot.com) on October 22, 2012 at 12:49 pm

    Thanks for the workout. I’ll save that bcause it is nice and easy to do anywhere if you get some spare time.

  13. Caitlin on October 22, 2012 at 1:36 pm

    If we don’t have a jumprope, would regular jumping intervals be kinda the same thing? Haha I love workouts like this but unfortunately my gym doesn’t have jump ropes…

    • Fitnessista on October 22, 2012 at 1:47 pm

      yes, definitely! it would be worth ordering one to have, though. they’re only a few dollars and a great cardio tool to do anywhere (take it with you to the gym, or use at home)

  14. Amanda @ .running with spoons. on October 22, 2012 at 1:56 pm

    Love this! I jumped rope so much when I was a little kid, so it’s no wonder I was in such good shape πŸ˜‰ I think it’s time to dust off the old skipping rope and give this a shot… although I probably won’t be able to last anywhere close to 15 minutes…

  15. Kristen on October 22, 2012 at 2:29 pm

    I really enjoy your HIIT workouts. That’s about all the cardio I have time for these days.

    Question: I have no desire to eat 100% clean ALL THE TIME. That just wouldn’t be fun for me. I do, however, set a fitness/food goal each month. I’m thinking of making November 100% clean (minus Thanksgiving day because that would just be wrong). Is all sugar off limits: maple syrup, stevia, honey? Or can I still have those?

    • Fitnessista on October 22, 2012 at 5:18 pm

      i would definitely still have those! even when my doc put me on a detox last year, he still let me have raw honey and stevia πŸ™‚

  16. Sarabell on October 22, 2012 at 2:30 pm

    What a great idea! Jump-roping is such hard work!!

  17. Luvena's on October 22, 2012 at 3:54 pm

    Thank you thank for posing jump rope routine!!! I have been wanting to try it SO bad!! I have fallen in love with jumping ripe! Great cardio! Gonna try tomorrow!!!

  18. Kate @KateMovingForward on October 22, 2012 at 3:55 pm

    Jump rope…I literally struggle so much with the coordination it’s sad. I normally end up more frustrated than anything and feel like a dopey kid at the playground when I jump rope. lol! So I always “air jump rope” that way I don’t get all tangled and grumpy!

  19. Bonny on October 22, 2012 at 4:46 pm


    I have just come across your blog and think that it’s adorable. To introduce myself, I am currently an undergraduate business student at Boston University and one of our assignments is to work with a team of nine other students to create a novel product. Our curriculum includes marketing, finance, information systems, and operations management and we must learn how to apply everything we’ve learned in class to the product that we have chosen.

    My team has chosen to create a combined piece of fitness equipment that we would like to target to home fitness people.

    Since you blog about your journeys in staying healthy and fit, I was wondering if you could spare 15min of your time to help us with a survey that we’ve created. The link is here: http://bumanagement.qualtrics.com//SE/?SID=SV_2tyEBRdMsrEacgB

    We need to have 150 people take our survey and we need a wide range of demographics, so it would also be awesome if you could help us spread the word for our survey! The survey helps us understand what consumers are looking for in a piece of home fitness equipment and helps us understand how we can better target our end consumers.

    Thank you for your time and your help!

  20. kristina on October 22, 2012 at 5:38 pm

    Whoa! That was an intense HIIT workout! Loved it! THanks for posting! πŸ˜€

    • Fitnessista on October 22, 2012 at 5:43 pm

      yay, i’m glad you liked it!

  21. Chelsea @ One Healthy Munchkin on October 22, 2012 at 6:51 pm

    I took a skipping class at my gym last year and it made my ankles so sore the next day that it scared me off from skipping haha! But I like how it’s such an easy way to get in some cardio, so maybe I’ll suck it up and try it again. πŸ˜‰

  22. Anne on October 22, 2012 at 7:11 pm

    What a lovely weekend!
    That is my favorite thing about running, being in shape to jump into a race for fun whenever the opportunity presents itself!

  23. Allison @ Train Eat Repeat on October 22, 2012 at 7:16 pm

    Oy, jump rope is no joke. How did I used to skip when I was younger and feel like it was no big deal?!?

  24. Purelymichelle on October 22, 2012 at 10:03 pm

    Lori and I were just discussing how we need to jump rope again! this workout sounds great

  25. Allison on October 23, 2012 at 9:10 am

    Did this workout this AM. Normally run for cardio but love workouts I can do at home in the morning while my kids are still asleep and my husband is out on his run. This jump rope workout is the perfect choice on a cardio day I cannot leave the house. Thanks.

  26. Kailey on October 24, 2012 at 9:57 pm

    I’m in Legally Blonde (the musical) right now and the song Whipped Into Shape is pretty much all choreographed jump roping (ah!) This workout has been perfect to help me practice, loooove it. Huge thank you to you!!!

    • Fitnessista on October 26, 2012 at 12:12 am

      i LOVE that you’re in that musical!!! so awesome πŸ™‚

      • Kailey on October 26, 2012 at 3:42 pm

        I knew you were a fellow musical theater lover, wasn’t sure how familiar you were with LB! So.much.fun.

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