I found and read through what posts I could find on this, but some of it is still unclear to me. I've been attempting HIIT with jump rope, but based on what I read, was not doing it long enough or my intervals were off. I was hoping someone who has tried and tested it successfully could provide some input to my general questions about this.
What I've been doing: Jump rope for 60 seconds - 30 seconds are at a normal pace and 30 are at a fast pace (jump rope around twice), then I rest for 30 seconds. I do this for about 10-15 minutes. I do see some result, but I don't think I'm properly utilizing HIIT.
What I read was that I should be doing fast paced jump for 60 seconds and then a total rest for 60 seconds and do this for 15-20 minutes. I was hoping to get a clarification on this as well as a way to quantify what a fast paced jump might be in jumps or rope rotations per minute since people jump at different rates even with the fast plastic/ball bearing ropes. Any clarifications on the matter are appreciated.
Some random, but related questions:
1) Is it ok to do crunches/sit ups in the 60 second rest period or should it be a complete rest?
2) Is this kind of cardio training ok to do 3 times a week if I'm lifting 5 times a week or should I be doing it 5 days a week? I'm trying to burn as much fat as I can to make weight for a special racing shell (rowing). Not in a rush to do so, but by the end of the year would be ideal.