This intense jump rope HIIT is a great fat torching high calorie burn cardio workout. If you push yourself, you can easily burn over 15 calories per min. I also introduced some fun jump rope exercise combos to make the workout really fun.
This workout uses my favorite HIIT format, 15 sec rest, 45 sec work, 10 exercises total for 1 round. If you really want to burn some extra fat, then I recommend you repeat this 3 times.
If you are a beginner, you can modify this workout to a 30 sec rest and 30 sec work interval format.
If you don't have a jump rope or if you can't jump rope yet, you can always perform this workout without a jump rope.
Here are the exercise details along with the time stamps:
Exercise 1, 0:54:29, alternating jump rope Exercise 2, 1:54:24, bunny hop Exercise 3, 2:55:08, heisman Exercise 4, 3:54:15, butt kicks Exercise 5, 4:54:21, front kicks + holds Exercise 6, 5:54:16, running jumps Exercise 7, 6:54:13, criss cross scissor runs Exercise 8, 7:54:16, half squat jack Exercise 9, 8:54:07, pendulum Exercise 10, 9:54:20, single leg side hops
Rest for 45 to 60 sec then repeat 2 to 3 times.
If you love jump rope workouts, below are two jump rope tabata HIIT workouts with 12 jump rope exercise variations:
Jump Rope Tabata 1: https://youtu.be/9HQDlhmujsQ
Jump Rope Tabata 2: https://youtu.be/sOjbJhSkTQI
For more body weight quick fat loss cardio/strength workouts below: https://www.youtube.com/playlist?list=PL5eJCT09znHyY6sCwiun5PkLJPOswYbQT
Check out my other health/fitness/recipe videos here: https://www.youtube.com/c/getfitwithmindynow