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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 backtoback, then rest 30 secs
x3 bodyweight HIIT exercises, 20 sec ea backtoback, then rest 30 secs
Repeat this format throughout
The finisher is a 2minute freestyle jump. Have fun with it!

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⏱ Duration: 20 Minutes
♂ Equipment: Jump rope (preferable weighted) and a mat
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⏱ 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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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!