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Anonymous
So I've been boxing for nearly 6 months now, and, as with any boxing routine, I've adopted the staple boxing exercise: jumping rope. At first, I was only able to do the basic jump. Now, I've mastered several different techniques such as the SQUATZ jump rope (And I can also now do Pistols quite effectively), X-Cross, 1-legged, Double-Unders, 1-legged Double Unders, etc.

Why am I telling you this, you ask?

Because of how effective HIIT is, I developed an HIIT-like program for Jump Rope that completely wipes me, and I figured it'd be nice to offer you this program. :)

First off, buy a speed jump rope. They hurt when they hit you, so they train you not to mess up. Also, they weight less and are good to begin with. When you improve and are able to do longer, sustained jump sessions, you can upgrade to a weighted jump rope, such as the one in my pic.

Alright, here is the HIIT jump rope program, in 3 different tiers:

(Beginner - First 1-3 weeks, every other day):
25 Normal Jumps
5 X-Cross
10 Normal Jumps
5 Double-Unders
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>> Anonymous
(Continued here, from OP)

Because these are short sessions, you should rest 30-60 seconds between sets and perform them in sets of 2-5. When I say "mastery" I mean being able to do at least 3 sets without messing up.

They won't take too long - About as long as an HIIT running session, but they will almost invariably work you (in my experience) as hard, or even harder.

As always, learn the individual exercises first before you attempt the entire set. Learn the X-Cross and the Double-Under. These are fairly easy to learn, so I included them, but you can always add in other exercises. I set up the program to be a Pyramid HIIT session: You begin with easy jumps, ramp up to X-Cross, take a step back down to easy jumps, and then ramp even farther up to Double-Unders (much more intense than X-Cross), and then step back down slowly. The workout is (intesity-wise) pyramid shaped, and will give you a good workout for both cardio and fat burning.

Of course, if you wish, you can always add in advanced steps such as 1-legged or SQUATZ jumps. 1-legged jumps will hit your calves heavily, whereas SQUATZ jumps will hit your quads/hams more directly. Just remember to keep the pyramid shaped intensity system and do "High Intensity Interval Training." It wipes me out every time, and hits my legs hard. If it doesn't, I just amp up the workout - It's really easy to, considering how many different jumps there are, how many different ropes, how you can up the speed, and upping the reps/sets themselves. This system has much more flexibiliy/versatility than HIIT running.

Tell me watcha think, /fit/. Or, better yet, try it yourselves and tell me whatcha think. It's been working great for me, just wanted to share what I learned :)

Have a good day.
>> Anonymous
Looks interesting, have been considering getting into jumping rope, as my running shoes are fucked and I can't afford another decent pair right now.
>> Anonymous
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Thanks for contributing, OP. Have a complementary internet.
>> Anonymous
Cool stuff.
>> Anonymous
Do you need a special rope OP? I figured I could go to the local hardware shop and just buy rope...
>> Anonymous
>>240990

I'm not the OP, but I made my own. It's a bit on the light side, but it serves its purpose just fine.
>> Anonymous
a good jump rope is like 9 bucks at walmart.