HIIT Routines
High Intensity Interval Training is an effective way to burn a lot of calories in a short amount of time. It is also highly beneficial for those who try to build muscle mass and still want to do cardiovascular training. Before starting this running schedule, make sure you can already run 20 minutes without rest.
You can do these routines with a jumping rope or by running. The jumping rope variety is very hard, so it is definitely not for a beginning rope skipper. Example 1 and 3 are good ways to start when you are a beginning rope skipper, because you can decide how many sets you do.
| Example 1: One to Two Interval |
Example 2: Pyramid |
Example 3: Two to One IntervalMore suitable for beginners due to lower intensity! |
| 3-5 minutes warming up jogging / skipping |
3-5 minutes warming up jogging / skipping |
60 seconds jogging / skipping |
| 30 seconds sprint / fast skip |
30 seconds sprint / fast skip |
30 seconds rest / walking |
| 60 seconds jog / easy skip |
60 seconds jog / easy skip |
Repeat 10 to 20 times |
| Repeat 5 times |
45 seconds sprint / fast skip |
3-5 minutes cooling down jogging / skipping |
| 3-5 minutes cooling down jogging / skipping |
60 seconds jog / easy skip |
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60 seconds sprint / fast skip |
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60 seconds jog / easy skip |
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90 seconds sprint / fast skip |
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60 seconds jog/ easy skip |
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60 seconds sprint / fast skip |
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60 seconds jog/ easy skip |
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45 seconds sprint / fast skip |
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60 seconds jog / easy skip |
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30 seconds sprint / fast skip |
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3-5 minutes cooling down jogging / skipping |
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| Total amount of time: 17,5 minutes |
Total amount of time: 22 minutes |
Total amount of time: 15 - 30 minutes |
Flexibility
Fitness
Nutrition
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