What Type Of Jump Rope Should You Use For Your Hiit Workout?
Nov 04, 2024Janaína Conceição
High-Intensity Interval Training (HIIT) is a powerful workout method that combines short bursts of intense exercise with rest periods. It is ideal for boosting endurance, burning fat, and improving overall fitness. Unlike traditional aerobic exercise, which involves steady, prolonged activity that gradually increases your heart rate and breathing (think jogging), anaerobic exercises like HIIT push your body to tap into stored energy reserves for fuel due to the lack of readily available oxygen.
The equipment you use can make or break your workout, especially when it comes to jump ropes. In this article, we’ll dive into why beaded and heavy ropes are the best choices for your HIIT routines, based on unpublished data from the Exercise Physiology lab at Western Kentucky University. This study, which we commissioned, compared how different jump ropes affect fitness performance, and the results highlight how these ropes offer unique benefits for HIIT enthusiasts.
Understanding the Study
Objective of the Study
Our study aimed to analyze how four different types of jump ropes impact key factors, such as caloric burn, upper body strength, and anaerobic system challenge. The focus was on understanding how each rope could elevate your HIIT workout. The four types of ropes tested include:
- 12mm PVC Weighted Rope (Muay Thai 2.0)
- 1" Beaded Rope (Core Beaded)
- Speed Rope (Bullet Comp®)
- 4mm PVC Rope (Fit Plus)
Methodology
Participants used each jump rope for three-minute intervals, with oxygen consumption measured in the final minute of each interval for accurate results. This helped us get a clear picture of how these ropes work under high-intensity conditions.
Curious to see how these ropes stack up in terms of calorie burn? Check out the full breakdown in our complete article here.
Why Beaded and Heavy Ropes Are Ideal for HIIT
Beaded Rope for HIIT
The beaded rope, also known as the Core Beaded Rope, is highly effective for targeting the anaerobic system during intense exercise sessions. Its weighted beads and thicker design make each jump more challenging, which means your body works harder to keep up with the rhythm.
- Anaerobic System Challenge: The beaded rope is perfect for pushing your anaerobic threshold. Short bursts of high-intensity activity with this rope will have your muscles working without enough oxygen, helping improve endurance.
- Caloric Burn: On average, participants in the study burned 13.5 calories per minute with the beaded rope, which is impressive for a jump rope of its type.
- Training Consistency: One of the best features of beaded ropes is their ability to maintain a consistent arc during each jump, making them easier to control during longer HIIT sessions.
Heavy Rope for HIIT
If you're looking for maximum intensity, the Muay Thai 2.0 (or our new Muay Thai 3.0) heavy rope is the way to go. Weighing 1lb, this rope challenges not only your anaerobic system but also your upper body strength.
- Highest Caloric Burn: The heavy rope leads the pack in terms of caloric burn, averaging 13.8 calories per minute during the study. Its added weight forces your muscles to work harder, which means you're burning more calories in less time.
- Anaerobic and Upper Body Strength: The added resistance from the heavy rope enhances upper body strength, especially in the grip, forearms, shoulders, and even your core. This makes it an excellent choice for those looking to combine cardio and strength training into one efficient workout.
Example HIIT Routines Using Beaded and Heavy Ropes
Now that you know the benefits of each rope, let's dive into some sample HIIT routines. These routines are designed to challenge both your anaerobic system and upper body strength.
Beaded Rope HIIT Routines
- Routine 1:
- 30 secs ON (high-intensity jumping with beaded rope)
- 30 secs OFF (rest or slow side swings)
- Repeat for 10 rounds.
- Routine 2:
- 45 secs ON (fast jumping with beaded rope)
- 15 secs OFF (rest)
- Repeat for 8 rounds.
- Routine 3:
- 60 secs ON (double unders with beaded rope)
- 60 secs OFF (rest)
- Repeat for 5 rounds.
Heavy Rope (Muay Thai 2.0) HIIT Routines
- Routine 1:
- 30 secs ON (jumps with heavy rope)
- 30 secs OFF (rest)
- Repeat for 8 rounds.
- Routine 2:
- 40 secs ON (jumps with heavy rope)
- 20 secs OFF (rest)
- Repeat for 6 rounds.
- Routine 3:
- 50 secs ON (criss crosses with heavy rope)
- 10 secs OFF (rest)
- Repeat for 4 rounds.
Additional Resources for Maximizing Your HIIT Workouts
To make the most of your HIIT routines, it’s essential to track your progress and adjust your workouts based on real-time data. Luckily, we've got some great tools for you.
- Elite Jumps Jump Rope App: This app is your go-to resource for workout tracking, routine customization, and connecting with a global community of jump rope enthusiasts.
- Calorie Calculator: Curious about how many calories you're burning during your workouts? Use our Jump Rope Calorie Calculator to estimate your caloric burn based on rope type, workout duration, and intensity.
Final Thoughts
Both beaded and heavy ropes offer incredible benefits to your HIIT workouts. Beaded ropes challenge your anaerobic system while providing a steady rhythm for consistent performance. On the other hand, heavy ropes take intensity up a notch, combining upper body strength training with maximum calorie burn. If you're new to HIIT or aiming to enhance your performance, incorporating these ropes into your routine can lead to significant fitness gains.
Ready to get started? Explore our resources, download the app, and give our recommended routines a try!
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Edited by Kaylee WoodardKaylee Woodard is a jump rope educator and performer with a Master’s degree in Exercise Science and a Ph.D. in Motor Behavior and Sport Psychology. A former competitive jumper, she has won multiple national and world jump rope titles. She now travels the world teaching jump rope with her husband, Nick, through Learnin' the Ropes. |
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