Okay, I know the first thing you’re thinking is, “If this is a jump rope workout, why isn’t she holding a jump rope in that picture?”  Well, that would be because I am far too uncoordinated to jump with a rope on camera!  You guys, this workout video is all about developing coordination, agility and balance, so don’t be put off if you feel like you don’t have those skills yet!

This workout was one of the sweatiest I’ve ever recorded, and definitely one of the most challenging.  And also one of the most fun!  I mean, if you can’t laugh at yourself, who can you laugh at?  (Me.  Feel free to laugh at me.)  🙂

CARDIO Jump Rope HIIT Workout Breakdown - Pahla B Fitness

CARDIO Jump Rope HIIT | Athletic Workout for Coordination, Agility and Balance

Warm Up:  45 seconds of each, with no rest between – Skipping or Alternating-Style Jump Rope, Jumping Rope, Left Leg Jumping Rope, Right Leg Jumping Rope

Set your timer for intervals of :45 (work) and :15 (rest).  Complete each circuit 2x before moving on to the next circuit.

Circuit #1:

  • Lateral Hops
  • Lateral Bounding
  • Grapevine
  • Skipping or Alternating-Style Jump Rope

Circuit #2:

  • Forward Shuttle Runs (left side)
  • Forward Shuttle Runs (right side)
  • Toe Tappers
  • Jumping Rope

Circuit #3:

  • Lateral Shuttle Run
  • Lateral Plank Jumps
  • Hopscotch Hops
  • Left Leg Jumping Rope

Circuit #4:

  • Bounding + Back Shuffle
  • Large Lateral Leaps
  • Broad Jumps
  • Right Leg Jumping Rope

Finisher:  Heel-to-Toe Walk the Rope, 45-second interval, 2x (no rest)

Follow along in real time here.  Can’t see the video?  Click here to watch on YouTube:


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