20 Min CARDIO HIIT Jump Rope Workout For Fat Loss

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This 20 minute cardio HIIT jump rope workout will leave you in a sweaty mess (in the best way, of course!).

This is a superset workout format:
- x3 jump rope moves, 20 sec ea back-to-back, then rest 30 secs
- x3 bodyweight HIIT exercises, 20 sec ea back-to-back, then rest 30 secs
- Repeat this format throughout
- The finisher is a 2-minute freestyle jump. Have fun with it!

**SCROLL FOR WORKOUT DETAILS**

Free Resources:

Links:

Workout Programs:

⏱️ Duration: 20 Minutes
🏋️♂️ Equipment: Jump rope (preferable weighted) and a mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Supersets: 30 seconds work X3 followed by 30 seconds rest

Exercises for this 20 Min Cardio HIIT Jump Rope Workout:

Using 1/4lb Weighted Crossrope

Basic jump
Scissor jump
Alternate foot
Rest

Jumping jacks
Switch lunges
High knees
Rest

Swing kick
Boxer step
Off step
Rest

Squat jumps
Skier
Pop squats
Rest

Twister jump
Ski jump
Butt kickers
Rest

Mountain climbers
Spot sprint
Burpees
Rest

Using 1/2lb Weighted Crossrope

Basic jump
Scissor jump
Alternate foot
Rest

Jumping jacks
Switch lunges
High knees
Rest

Swing kick
Boxer step
Off step
Rest

Squat jumps
Skier
Pop squats
Rest

Twister jump
Ski jump
Butt kickers
Rest

Mountain climbers
Spot sprint
Burpees
Rest

Finisher - 2 Min Freestyle Jump

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TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

[mahaessoussi]

The only YouTube video that I'm happy it gets interrupted with ads

[Jas.]

Excellent way to break the normal cardio routine thank you.

[dvinnh]

I cant even believe that i finish the whole thing holy smokes i am so proud of myself but i was not able to do all the cool jump rope moves so i did the basic one. I feel great and will definitely be doing more of your workouts moving forward🎉🎉

[tobyfunk]

Wow, loved everything about that workout. Love the variety and burn at the end. And no, I’m not a super athlete, I just know a good cardio workout when I see one.

[Nonavaila]

This was fun and sweaty, thank you so much 😮‍💨🙏🏼

[-Insert-Name_Here-]

Dunbell and barbell exercises never make me sweat as much as this, thank you

[deborahphiri]

😂😂😂am laughing because I almost died 💀💀💀. I was so out of breath 🥵but I finshed it and am going to do it again tomorrow morning 😂. Thanks so much for such great workouts👍

[Chrissyrozenot]

10/10
No talking
No cameras cut
Perfect timing for breaks

[AIVFilms]

been pushing myself at the gym like crazy. And to my surprise this was very doable.

That being said a year ago I would not have been able to make it through the first 3 minutes. Consistency keep at it guys!

[derekdesouza]

almost quit @ 17:00, but i did ittt!
10/10 had to give my all!

[sharonzeller]

Well, considering I’m 67 years “young”:), I feel I didn’t fair too bad, kept most of my jump rope to the basic stuff and every now and then attempting the kicks which we’re a hoot😂. It’s all good right … keep on going 💪🤸‍♂️.

[jahelycasillas]

Hola, espero que sigas subiendo más videos así, soy mamá primeriza y tengo muy poco tiempo para hacer ejercicio pero estos videos me han servido mucho y son muy divertidos, gracias

[Curt_Randall]

Wow, it's been over 2 years since we last heard you speak! And great news that you will be doing more jump rope routines. Looking forward to them.

[hcl]

I have been waiting for a long time for a new jump rope cardio workout from Tiff&Dan, finally there is new one. And I just finished it, feels great, thanks a lot.

[lisasipes]

Yes. Love jump rope. This was awesome. Thank you

[amansilla]

Amazing workout! I haven't jumprope for over a year and it felt amazing! Thanks

[imsweetie]

Thank you thank you thank you💕
Thursday June 15, 2023
- Day 1:
These exercises have fun and exhausting movements.
- Day 2: Thank you very much dear me;) and spiritual guides for each time getting closer to our best version and life of our dreams <3 thank you thank you thank you. My intention today is: awareness, of, gratitude<3

[aka_nokuthula]

Wheeeew what a sweet sweaty sess, loved everything about the workout…the work times, rest times & background sound 👌🏾

[soniacastro-sanchez]

If you're going to do jump rope workouts follow alongs; I'm definitely putting in my order for cross rope 😊💪🏻

[Isabellad]

OH MY GOSH! This was INSANE.. but loved it.. thanks.. merci .. cheers from Luxembourg😍😍😍