Here is a basic sprint workout:
10 100-meter sprints with a jog back to the start after each sprint (the sprint is the work portion and the jog is your recovery).You can also do these on a steep hill to really put a bang on your legs and hips.
For the jump rope, do 3-minute rounds with 1 minute of complete rest in between.During the 3 minutes of rope skipping, alternate 15 seconds of a high-intensity variant with 15 seconds of regular, slower-paced skipping.High-intensity variants can include sprints (where you run in place as fast as you can while skipping), double unders (where you try to complete two revolutions of the rope per jump), slalom jumps (where you do a side to side hop at a fast pace while skipping), crossovers (where you cross your hands over each other while you skip), etc.If you are really hardcore, you can replace your 1 minute passive rest interval with 1 minute of active rest where you do another activity for the duration like squats, lunges, burpees, calf raises, duck walks, etc.