Home Workout #48: Jump Rope Cardio HiiT

Home Workout #48: Jump Rope Cardio HiiT


This is a VERY INTENSE 10 minute cardio HIIT home workout that exclusively uses jump rope.


workout 48 jump rope

Equipment Required:

Video Workout

Keep this circuit mega-INTENSE; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. Maximize fat-burning by doing this workout fasted as soon as you wake up … and stay fasted for at least 2 hours after the workout (you can drink your BCAAs).

This circuit consists of 12 Jump rope exercises. Set your timers for 20 seconds of work and 5 seconds of rest. If you are a beginner, then stick to the bounce step for the entire workout. Once you have mastered this, then try the other moves.

Each circuit is 5 minutes.

  1. Bounce Step
  2. High Step
  3. Bounce Step/High Step Combo
  4. Alternate Foot Step
  5. Side Straddle
  6. Travelling Alternate Foot Step/Side Straddle Combo
  7. Bounce Step 360 (clockwise)
  8. Bounce Step 360 (counterclockwise)
  9. X-Foot Cross
  10. Forward Straddle
  11. Skier's Jump
  12. Travelling Skier's Jump

Do the workout with me! Just click on the video and GO!

Make sure you stretch and foam roll after the workout (especially your calf muscles). I used my Beastie Bar and Stand in today's video, and strongly recommend it, as well as the Rumble Roller. Watch my video to learn how to use the Rumble Roller.

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. Hi Doc my name is Thy …. I really want the cross speed skip rope but I’m in South Africa … Do you have any company here that sells them ?

  2. Just found you by accident and glad I did, you are funny and informative and I like your videos of the jumping exercises. I am going to try your recipes as well. I am a fan of yours now . I also like your story and how you started out.

  3. A friend turned me on to your website about 10 weeks ago. I do your workouts fasted first thing in the morning 5-6 days a week. I can’t believe the difference in such a short period of time!! Looking great and getting fit for bikini season!! Thanks Dr. Sara!!

  4. Loved it!


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