Jump Rope Weight Loss Workout + Bodyweight TABATA HIIT

Today we have a super effective weight loss cardio workout routine that incorporates a jump rope and TABATA HIIT. If you don’t have a jump rope you can still follow along – just use a “ghost rope” and you’ll still get the cardio benefits.

The timer will be on for 20 seconds of work followed by 10 seconds of rest before we get back into the next exercises. We’ll alternate between jump rope exercises and bodyweight HIIT exercises for maximum calorie burn while still building muscle.

With the short 20 second work periods this is the perfect workout to push yourself and see how hard you can work today! Let’s get to it! For more details about this workouts scroll down.

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**WORKOUT DETAILS**

Duration: 16 minutes
Equipment: jump rope and a workout mat
Intervals: 20 sec work, 10 sec rest

Exercises for this jump rope weight loss workout

00:00 Get Ready!

Circuit 1
00:25 Single Bounce Jump Rope
00:55 Mountain Climbers
01:25 Side to Side Jump Rope
01:55 Plank Jacks
02:25 Single Bounce Jump Rope
02:55 Mountain Climbers
03:25 Side to Side Jump Rope
03:55 Plank Jacks

Circuit 2
04:25 In & Out Jump Rope
04:55 Step Back Knee Drive R
05:25 Alt Heel Taps Jump Rope
05:55 Step Back Knee Drive L
06:25 In & Out Jump Rope
06:55 Step Back Knee Drive R
07:25 Alt Heel Taps Jump Rope
07:55 Step Back Knee Drive L

Circuit 3
08:25 Butt Kicks Jump Rope
08:55 Push Ups
09:25 Front to Back Switches Jump Rope
09:55 Spider Climbers
10:25 Butt Kicks Jump Rope
10:55 Push Ups
11:25 Front to Back Switches Jump Rope
11:55 Spider Climbers

Circuit 4
12:25 High Knees Jump Rope
12:55 Bicycle Crunches
13:25 Double Under Jump Rope
13:55 Half Burpees
14:25 High Knees Jump Rope
14:55 Bicycle Crunches
15:25 Double Under Jump Rope
15:55 Half Burpees

Be sure to cool down and stretch on your own

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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!

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