HIIT with a jump rope is a really good workout, especially if you are already handy with a jump rope. If you’re new to working out with a jump rope you probably aren’t going to look like Rocky Balboa the first few times - but you will get the hang of it.
The basic principles of jump rope high intensity interval training are exactly the same as any other HIIT. You need to alternate between high and low intensity (active rest) intervals and you can monitor your intervals via time, heart rate or number of jumps.
Personally I find it difficult to count the number of jumps for HIIT so I use my Gymboss to monitor intervals, along with a heart rate monitor with a chest strap.
One thing you may find with the jump rope is your active rest interval can be more active and less rest. Instead of jumping rope on your low intensity interval trying just walking lightly on the spot to get your heart rate back down as far as possible before your next interval.
Jump rope is probably my favorite way to do HIIT after the spin bike, and if you’re on the road alot or just have a small budget and limited space, its perfect for you.
Check out this video for some handy tips on jump rope which you can incorporate into your HIIT routine.