Without Hiit Jump Rope Training Plan. What you’ll need for this workout: Do 10 rounds of 10 battle rope waves with both hands, 5 pushups, 5 burpees, 50 meter sprint at top speed.

If you are unable to jump rope or to make the workout easier, perform jogging on the spot or jumping jacks instead. After swinging the rope over your head, jump up and over the rope with one leg. According to your fitness goal, you can include several exercises in a hiit routine.