Home Workout #9: Ten-Minute Jump Rope HIIT

Home Workout #9: Ten-Minute Jump Rope HIIT

Workouts don't need to be time-consuming or require expensive equipment to be effective. No Gym? No Problem! All you need is an inexpensive and portable JUMP ROPE!

  • 10 minutes of jumping at 120 turns per minute burns 150 calories.
  • 10 minutes of nonstop jumping at 120 turns per minute provides the same cardiovascular benefits as 30 minutes of jogging!

Home Workout #9: Ten-Minute Jump Rope HIIT

I absolutely LOVE today's workout. I jump rope EVERY DAY for 10 minutes. It is my "prelude" to my "fugue". My fugues consist of my 15-20-minute total body, high intensity, no-gym required, RESISTANCE circuits, which you can access here.

Stay tuned for next week's "FUGUE": It's awesome!

Before You Pick Up a Jump Rope:

Before you pick up a jump rope, you must first learn:

1. How to adjust your jump rope. Click here to learn how to determine your correct jump rope length.

Practice is the key to developing endurance and proficiency, and will enable you to reap the most benefits from jump rope training.

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

Equipment Required:

  1. A Gymboss Interval Timer
  2. A laptop, smart phone, or tablet (to play this workout video)
  3. Shock-absorbing surface, such as interlocking floor mats.
  4. A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine! Dr. Sara Solomon Cross Speed Jump Rope

Today’s Video Workout:

Set your gymboss timer for: 40 seconds WORK, 10 seconds REST. This circuit consists of 12 different Buddy Lee Jump Rope Techniques. Perform the circuit once, which takes 10 minutes.

  1. Basic Bounce
  2. Alternate-Foot Step
  3. Side Straddle
  4. X-Foot Cross
  5. Forward Straddle
  6. Full Twister
  7. Bell Jump
  8. Skier's Jump
  9. Forward Shuffle
  10. Backward Shuffle
  11. High Step
  12. Power Jumps (Double Unders)

Do the workout with me! Just click on this video:

Always Stretch and Foam Roll after your workouts to prevent injury!

Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. thank you,Sara.

  2. I have bad knees and prefer to use a mini-trampoline. Do you think it provides similar intensity as the jump rope for these exercises?

  3. Thanks Sara, i love this one!! 🙂

  4. Yea! I mastered them all. I can now do the Power Jumps…practiced everyday!

  5. Amazing! You are really strong… I love that timer and the voice of it. “Work”. “Rest”. Where can I get it!? LOL.

  6. Can u do this if you have bad knees

  7. Cynthia, I jump rope instead of jog because of my knees. As long as I practice what Sara suggests about technique I’m not in any pain… Except for sore calves! 🙂


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