Objective：This study aimed to examine the effects of high-intensity interval jump rope training (HIIT-JR) and moderate-intensity continuous jump rope training (MICT-JR) on executive function in high school students. Specifically, it compared the differential impacts of the two training modalities to inform evidence-based practices in secondary school physical education. Methods：A randomized controlled trial was conducted involving 120 high school students aged 16–18 years, who were randomly assigned to one of three groups: HIIT-JR, MICT-JR, or a free activity control group (FT). The intervention lasted 12 weeks, with training sessions conducted three times per week, each lasting 17 minutes. Executive function was assessed at baseline (Week 1), mid-intervention (Week 6), and post-intervention (Week 12) using three cognitive tasks: the Stroop task (inhibitory control), the N-back task (working memory), and the More-Odd Shifting task (cognitive flexibility). A two-way repeated measures ANOVA was employed to examine interaction effects between group and time. Results: Both HIIT-JR and MICT-JR significantly improved executive function compared to the control group (p < 0.01), although the trajectories of improvement varied by training type. The HIIT-JR group exhibited significant enhancements in inhibitory control and cognitive flexibility as early as Week 6 (p < 0.01), while the MICT-JR group showed pronounced gains in working memory by Week 12 (p < 0.05). Across all executive function domains, both intervention groups demonstrated faster reaction times and higher accuracy relative to the FT group. Conclusion: Jump rope training, whether high-intensity interval or moderate-intensity continuous, is effective in enhancing executive function in adolescents. HIIT-JR is particularly beneficial for achieving rapid, short-term improvements in inhibitory control and cognitive flexibility, whereas MICT-JR supports more stable, long-term gains in working memory. These findings provide actionable insights for incorporating targeted jump rope protocols into school-based physical education curricula.