HIIT Workout
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HIIT Workout

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Welcome to the Resist&Skip Fitness Rope HIIT workout. All you will need is a Resist&Skip Fitness Rope and 20 minutes of your time each day.  For more information about how to shorten and lengthen your Fitness Rope, how to skip and medical advice, then please take a look at our About page. You can also find many more exercises so take a look at our exercise guides to find the perfect exercise for you.

This workout uses the Turbulence Training method, which incorporates strength training and interval training in one workout.

You can also download a pdf of the workout.

BEFORE STARTING EXERCISING PLEASE CLICK HERE TO READ OUR MEDICAL ADVICE

Warm Up

skipping

Gently skip for 3 minutes to warm up.  

Remember to jump on the balls of your feet with soft knees to prevent injury. Skip any type of skipping jump that you can do. As you progress and get fitter you will be able to skip faster and for longer. You may even be able to introduce more skipping skills such as jumping jacks, backwards skipping, double unders or cross overs. The more skills you learn the more interesting your workout will become!

 

The Squat and Overhead Press

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Stand on the Resist&Skip Fitness Rope feet width apart. Hold one end of the rope in each hand and squat down keeping your back straight and knees forward.  Stand up and Repeat 8 times.  

To add extra levels of difficulty try raising your arms when you are in the squat position.

Rest for 30 seconds before you commence skipping.

Skip

Skip for 1 minute as fast as you can to increase your heart rate.  

Make sure you have enough space to skip, particularly if you are skipping indoors.  Keep going for the full minute even if you start to slow down.

Rest for 30 seconds before you start your next exercise.

The Side Lunge Pull Down

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Double up the rope and take one end in each hand and hold in the air. Lunge to the side with your left leg and pull the rope down as far as you can with your right hand.  

Repeat 8 times on your left side and then repeat 8 times on your right side.

Rest for 30 seconds before you commence skipping.

Skip

Skip as fast as you can for 1 minute.  

Remember to keep on the balls of your toes and have soft knees.  

Get your heart rate up and then rest for 30 seconds before commencing your next exercise.

The Twist Crunch

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Wrap the Fitness rope securely around your shoes. Put the rope between your legs and hold a handle in each hand and place next to your ears. Bring your legs up to 90 degrees and twist your left elbow to your right knee 8 times. Then swap so your right elbow goes to your left knee 8 times.

Rest for 30 seconds before you commence skipping.

Skip

Skip for 1 minute

Skip again for 1 minute trying to not trip over your rope. Keep going for the full minute and for as fast as you can. Remember to keep a good posture even when you are getting tired!

Rest for 30 seconds before you do the next exercise.

The Press Up

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Double up the Fitness Rope and place it over your back and hold one end in each hand. Get in to press up position either on your knees or knees raised then complete 8 press-ups.  

Rest for 30 seconds before you skip.

Skip

Skip as fast as you can again. Make sure you maintain good posture to avoid any injury. Try to keep going for the full minute. Choose any skipping jump you like as long as it keeps your heart rate up.

Rest for 30 seconds before you start your next exercise.

 

The Crossover Side Raise

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Stand on the Fitness Rope, cross the rope over and place handles in your hands.

Bring your arms up to horizontal position 8 times, keeping your core engaged and feet hip width apart. Lower arms and repeat.

Rest for 30 seconds.

Skip

Skip again for 1 minute. You should be getting tired now but keep going!!  

Why not try a different skip this time?

Rest for 30 seconds before starting your next exercise.

 

The Bent Over Row

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Place the Fitness Rope under your feet in the same way as you did in the Crossover side raise exercise. Bend forwards and holding the handles bring your elbows towards the ceiling keeping your elbows softly bent for the duration of the exercise. Lower arms and repeat.

Rest for 30 seconds before commencing to skip.

 

Skip

Skip for 1 minute

This is your last skip of the workout. Even if your legs are tired keep going for the full minute.  

Rest for 30 seconds before you start your last exercise.

 

The Forward Lunge and Chest Flye

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Double up the Fitness Rope, place around your back and hold one end in each hand. Stand with feet hip width apart and slowly bring your arms together in front of your body.  At the same time put one leg backwards into a lunge position. Hold the resistance of the rope when you release your arms to the start position.

Repeat 8 times and then swap legs and repeat.

 

COOL DOWN
It is very important to cool down after exercise as it will decrease the risk of injuring yourself.  Here are some suggested cool down exercises with and without using the Resist&Skip Fitness Rope. Hold each position for 60 seconds.

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Well done! That’s your full body workout completed in just 20 minutes.

Try to do this HIIT exercise programme at least 3 times a week and you will start to see the difference very quickly.

If you would like to make this workout harder then add more time to your skipping. You could even skip with high knees; single leg hops or jump jacks to increase intensity.

Alternatively add more reps to each exercise.

If you would like any more information or simply have a question, then please This email address is being protected from spambots. You need JavaScript enabled to view it. and we will be more than happy to help. All of our exercises are put together by qualified fitness instructors, so if you need any advice about how to do an exercise correctly or even how to make the workout more difficult, then just drop us a line.

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