What do you all think about jumping rope for HIIT? Lately, I have been doing intervals of 60 secs jump rope, 120 secs light/mod rowing. I do 5-8 intervals. While jumping rope, my HR gets to 95-102% max (using the max=220-age method). For the 120 secs rowing, I use an intensity of about 70-75% MHR.

Do you think this is as effective (for fat loss) as sprinting HIIT? I was concerned it may not be as effective because jumping rope does not seem to use as much muscle mass as sprinting. (Though it sure gets my heart rate going.)

Obviously you can't go to 102% of max, so you probably do'n't fit the norms. Not unusual.

If you can get your HR up, though, it should be effective.

I've gotten to the point where it's less effective. I have a hard time jumping fast enough to get my HR up above 155 or so before my calves fatigue or I step on the rope allowing for the HR to drop a bit as I restart.

From my personal experience, I would say that jump roping HIIT would not be as intense, nor burn as many calories as sprinting HIIT. This isn't to say that doing HIIT with a jump rope is a bad idea though. Doing cardio is what is most important, and the hardest part of cardio for most, is actually doing it. What keeps a lot of people motivated is to change up their routines, which HIIT with a jump rope could definitely do for you.

On a side note, I have done HIIT in various ways (sprinting, jump rope, elliptical, bike, rowing, etc.), and I must say that none of them work as well or are as intense as sprinting, from my point of view.

Hope this helps.

i agree with above, theres not many exercises that are more demanding than sprinting (sprinting uphill, sprinting backwards,, and some others) but you dont have to sprint to get ripped...

Superset the Jump rope with burpees, star jumps, box jumps,, believe me your lungs will be burning..do something like:

60 seconds jump rope
10 burpees
10 star jumps
10 dumbell swings

repeat above for 20 minutes

If your heart rate hits the correct ranges on the up and downs then it is good for HIIT.

I jump rope for 10-20 intervals of 30 seconds jumping, 30 seconds rest...repeat. Works for me. :nod:

Thanks for the advice guys. I'll try to get in more sprints HIIT. Regarding the burpees, star jumps, etc.: are those the LOW intensity interval or just an extension of the HIGH intensity inetrval? It seems like they would not allow the HR to drop.

Obviously you can't go to 102% of max, so you probably do'n't fit the norms.

Not to stir up anything on this thread but this is absolutely untrue. Today, while doing HIIT drills with my trainer, my HR got up to 198 and my MHR is 195. Other times sprinting, I have gotten it to over 200. I have been training in the gym since I was real young but the last 3 years off and on. Never had a problem with it going that high and never felt that I was going to pass out or even gotten light headed.

If your HIIT is getting your HR that high then great but my suggestion would be to alternate HIIT workouts every week (week 1 jump rope, week 2 sprinting, week three rowing, and then repeat or add another if you wish). Alternating HIIT workouts also allows you to train your muscles from every different angle allowing for maximum performance(sure you knew that).

Hope I helped a little. Good luck with everything. I hope you rock it out.

Jennifer

Not to stir up anything on this thread but this is absolutely untrue. Today, while doing HIIT drills with my trainer, my HR got up to 198 and my MHR is 195. Other times sprinting, I have gotten it to over 200.

Well your max heart rate is over 200 then. The word maximum has a meaning, and it's that you can't go higher than that. If you can go higher than what you think it is, by definition your max is more than you think. My point to the original poster was he was at 102% of what some formula said, but not what his true MRH is.

The formulas are estimates. Zen's made some great posts on this in the past if you want to find them.

Yes, I was definitely referring to my max as calculated by a (simple) formula. That's why I even posted the formula. I know there are more accurate measures out there.

Methods using VO2 measurements seem the best from what I've read.

Another method is to get your actual max HR by doing increasingly strenuous exercise and watching to see where your HR stops escalating. That would be your max. Then you consider your resting HR. Say max and resting is 200 and 70 respectively. 90% exertion should be [(200-70)*.9]+70=187. I haven't done that method yet.

Yes, I was definitely referring to my max as calculated by a (simple) formula. That's why I even posted the formula. I know there are more accurate measures out there.

Methods using VO2 measurements seem the best from what I've read.

Another method is to get your actual max HR by doing increasingly strenuous exercise and watching to see where your HR stops escalating. That would be your max. Then you consider your resting HR. Say max and resting is 200 and 70 respectively. 90% exertion should be [(200-70)*.9]+70=187. I haven't done that method yet.

Exactly what I was getting at :nod:

Well, I understand that but you knew I was talking about the formula:p. However, I understand what you are saying Mannish:o. You were just being more technical. Sorry if I threw anyone off:cry:.

AND WHAT ABOUT THE REST OF MY POST??????????
:lol::lol::lol::lol::lol::lol:

AND WHAT ABOUT THE REST OF MY POST??????????
:lol::lol::lol::lol::lol::lol:

what about the rest of your post? did you ask a question you needed answered?

Thanks for the advice guys. I'll try to get in more sprints HIIT. Regarding the burpees, star jumps, etc.: are those the LOW intensity interval or just an extension of the HIGH intensity inetrval? It seems like they would not allow the HR to drop.

good question, those exercises would not allow your HR to drop..you could rest in between rounds if you want, but the goal should be to build up to go continous without rest, the metabolic demand from that type of workout will burn fat off your body like no other (from my own experience)

good question, those exercises would not allow your HR to drop..you could rest in between rounds if you want, but the goal should be to build up to go continous without rest, the metabolic demand from that type of workout will burn fat off your body like no other (from my own experience)
Agreed. You can get one heck of a HIIT workout with burpees and star jumps.