Be prepared to get a little sweaty today! This quick and effective routine is all about how to crush the cardio using a jump rope and weights. This all leads to one very tough HIIT workout!
Crush the Cardio: Jump Rope, Weights & HIIT Workout
You know it! Grab your jump rope and weights and get prepared to HIIT it! Let’s go. We are going to crush it!
HIIT stands for high intensity interval training. Research has shown that it is significantly more effective than long and steady state bouts of cardio. It forces you to get intense and maximize your time. If you dread an hour on a machine at the gym you are in luck with this HIIT workout here.
The jump rope is an exercise of standing posture and rhythm. It is known as a “self-limiting” exercise in that as you fatigue and begin to lose good posture, the rope stops and the bout ends. Thus, you cannot push to harm. Good stuff, right?
We are going to crush the HIIT workout cardio with a jump rope and some weights.
»»1-Arm DB Snatch
- This is a throw, not a lift
- Use your legs to start the dumbbell moving upward
- Once the weight passes the knee, bring the hips through and bring the weight back toward the hip
- After the booty drives through continue to pull back and up into the arm pit as the weigh tis thrown overhead and caught behind the ear and lock out your arm
- Lower down with control as if pulling down from a press
- Place the kettlebell in front of your body. Perform a proper deadlift sequence, keeping the back flat. Grab the bell and lean back into your heels. Football hike the bell back between your legs.
- Thrust the hips through the forearms to propel the bell upwards.
- Drive into a full and complete extension, forming a straight line from the heel to the crown of the head.
- Forcefully exhale as you tighten the abs and pull the armpits down to keep the bell from flying above the chest.
- For a brief moment you should feel like the bell becomes weightless. Relax the arms, keep your grip easy and allow the bell to fall.
- Think: Stay tall as the bell falls.
- Be patient and wait for the forearms to touch the body before diving into a hip hinge (aka position #2).
- It’s NOT a squat. Think about pushing your butt back. Commit the torso fully forward in order to press the forearms up into the groin.
- The three things you have to be are violent at the bottom, organized in the spine, and relaxed in the arms.
- Hold the rope with it on the ground behind you.
- Stack your ribcage over your pelvis to get proper alignment (see below).
- Hold the posture by pulling up the pelvic floor.
- Jump off of the ground by flicking the feet up.
- Use minimal knee action (this is a rebounding exercise, not a jumping exercise).
- Flick the rope around you as you pop off of the ground.
- Keep the arms narrow to the body and make the rotation of the rope happen from the wrists.
- The goal is to maintain a a good neutral posture while repeatedly popping off of the ground.
- Take out extra rounding or arching in the spine.
- The rope should lightly skip the ground directly under your center (not in front of or behind your body).
- Draw yourself into the air by following the head upward as if it where being pulled up by a string on its crown.
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If you are curious about what makes kettlebells so helpful for a woman’s fitness goals – check out this post on Reasons Women Need Kettlebells.
How About You?
- Ever use a jump rope?
- Do you prefer short workouts?