High Intensity full body Jump Rope HIIT workout to burn fat.

INTENSE 20 minute full body jump rope HIIT workout for fat loss. This workout will burn fat with your jump rope and build lean muscle with bodyweight exercises in-between.

It has 3 circuits, 6 minute each;


Circuit 1-

*90 sec jump rope of 30 sec each; basic jump, alternative, side swings

*30 sec jump squats

*90 sec jump rope of 30 sec each; basic jump, alternative, side swings

*30 sec burpees

*90 sec jump rope of 30 sec each; basic jump, alternative, side swings

*30 sec walk outs


1 min REST


Circuit 2-

*90 sec jump rope of 30 sec each; basic jump, side straddle, crosses

*30 sec plank jacks

*90 sec jump rope of 30 sec each; basic jump, side straddle, crosses

*30 sec spiderman plank

*90 sec jump rope of 30 sec each; basic jump, side straddle, crosses

*30 sec plank leg lifts


1 min REST


Circuit 3-

*90 sec jump rope of 30 sec each; basic jump, twists, single leg

*30 sec push ups

*90 sec jump rope of 30 sec each; basic jump, twists, single leg

*30 sec tricep dips

*90 sec jump rope of 30 sec each; basic jump, twists, single leg

*30 sec mountain climbers


DONE!! This workout is a calorie burner...but goes by fast ;-)





For more intensity add a weighted jump rope. My favorite set is Get Lean from Crossropes. Use my link for a discount: https://www.crossrope.com/jumpropemom and type the promo code: JUMPROPEMOM10 for 10% off at checkout. Enjoy! It will be the only rope you’ll ever need. :-)


As a former competitive Jump Roper and current Fitness Coach, I combine both of my passions to give you the BEST jump rope workouts and tutorials! Be sure to subscribe to my channel so I can keep you jumping! Check out these other related videos; 20 min jump rope HIIT workout for booty; https://youtu.be/LtwgrP3wGsY How to do a Side Swing Criss Cross Jumping Rope; https://youtu.be/JAFaNp8vdwQ Shop my FAVS here; https://www.amazon.com/shop/jumprope_mom Come jump with me here! Website: https://www.thejumpropemom.com Instagram https://www.instagram.com/jumprope_mom/ Facebook: https://www.facebook.com/Jump-Rope-Mom-101631144679189/ Pinterest: https://www.pinterest.com/jumprope_mom/pins/ #jumpropeworkouts #jumpropehiit #20minhomeworkout #highintensityworkouts #jumpropecardio #jumprope #jumpingrope

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