If you're looking to push your calorie burning, fat-busting HIIT workouts to the next level, you should start skipping.

Not days in the gym, of course. Just skip out on the weights in favor of one of the most efficient pieces of equipment you probably laying around: the jump rope.

If you haven't picked up a rope since your elementary school days, never fear: This isn't just a kid's toy. The mindless, simple activity of your youth is actually one of the best ways you can take your HIIT workout to the next level.

Skipping rope is one of the most effective cardio exercises around, per a study that found just 10 minutes a day with the rope was comparable to 30 minutes of jogging. Experts tout the activity's benefits as a certifiable full body workout that promotes good heart health, too.

Grown-up skipping is focused on speed and coordination, so leave your slow schoolyard pace behind. Here's a quick explainer on how you should approach your skips.

Once you have the basics of the jump rope down, use it in your training as a warm up or a stand in for the cardio routine you've found yourself skipping most often. Even though the rope is more engaging than logging miles on the treadmill, you should still keep yourself focused by doing more than just a set period of time or a fixed number of skips, so check out this countdown workout to get started.

Skip on both feet for 10 skips, then shift to your right foot for 10 skips, then your left for 10 skips. Go back to both feet for 9 skips, then right and left for 9 each. Keep dropping a rep until you hit zero.

Need a rope? Check out these options.

Jump Roping for HIIT

Once you're really a rope pro, add a jump rope to high intensity interval training (HIIT), and you're in for a hell of a workout. It'll be quick, too—you won't have to spend the hours on the treadmill you might have for otherwise similar results. Just don't overdo it. Tackle a HIIT workout about once a week, especially if you're adding onto a weight training program.

Check out this helpful video from Bloom to Fit to learn some new HIIT moves to add to your jump rope playbook. There's way more to do than just boring skipping in place, so spice up your routines with these variations.

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Here are four HIIT workouts that use a jump rope and body weight moves that will push your cardio to the next level. Skip as many times as possible using proper form in the allotted time. Repeat each circuit five times.



1. The Basic - Easy

Standard jumps - 20 seconds

- 20 seconds Rest - 10 seconds

Right foot hops - 20 seconds

- 20 seconds Rest - 10 seconds

Left foot hops - 20 seconds

- 20 seconds Rest - 10 seconds

High knee jumps - 20 seconds

- 20 seconds Rest - 10 seconds

Standard jumps - 20 seconds

- 20 seconds Rest - 10 seconds

Rest one minute.

Total workout time: 17.5 minutes

2. The Jack and Squat - Medium

Jump rope jacks - 20 seconds

Rest - 10 seconds

Body weight squats - 20 seconds

Rest - 10 seconds

Side to side jumps - 20 seconds

Rest - 10 seconds

Alternating bodyweight lunges - 20 seconds

Rest - 10 seconds

Jump rope jack - 20 seconds

Rest - 10 seconds

Rest one minute.

Total workout time: 17.5 minutes

3. The Fighter - Hard

Boxer step - 30 seconds

Rest - 10 seconds

Off step jump - 30 seconds

Rest - 10 seconds

Criss cross jump - 30 seconds

Rest - 10 seconds

High knee jumps - 30 seconds

Rest - 10 seconds

Boxer step - 30 seconds

Rest - 10 seconds

Rest one minute.

Total workout time: 22 minutes

4. Skipmaggedon - Intense

Criss cross jump - 45 seconds

Rest - 15 seconds

Backwards jump - 45 seconds

Rest - 15 seconds

Alternate foot criss cross - 45 seconds

Rest - 15 seconds

Mummy kicks - 45 seconds

Rest - 15 seconds

Double under - 45 seconds

Rest- 15 seconds

Rest 2 minutes

Total workout time: 35 minutes

Brett Williams, NASM Brett Williams, an associate fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

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