20 Minute HIIT Fat Loss Workout

The foundation of most of our jump rope workouts is based on HIIT (high intensity interval training).

We love this strategy because HIIT workouts are efficient and effective. HIIT is efficient because it’s a controlled amount of time that lasts between 4 to 20 minutes. And HIIT is effective because it burns fat better than most other methods.

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You can grab the exact same jump rope we use in this video (and all the time) right here. There’s a reason we partner with CrossRope. They are the best in the market.

If you’re tired of your rope breaking or wearing out, pick up a set and get 10% off with code “DOTHETHING”.

We like to use the best and CrossRope is the best, so it’s a no brainer for us.

Workout Prep

We’ve talked about HIIT before, but just to refresh your memory, here are the basics:

20 seconds of all out intensity
10 seconds of rest
Complete 8 exercises for 1 circuit
Repeat for 5 total circuits (or 3 total circuits if you’re a beginner)

Let’s get after it and #dothething.

Workout Routine

TIME – EXERCISE

20 Seconds — Jump Rope – Run in Place
20 Seconds — Butt Kicks
20 Seconds — Jump Rope – Fast Skip
20 Seconds — Pushups
20 Seconds — Jump Rope – Run in Place
20 Seconds — Jump Squats
20 Seconds — Star Jumps – Fast Skip
20 Seconds — Air Squats

INSTRUCTIONS:

10 seconds rest between each exercise
1 minute rest between each circuit
Repeat for 5 total circuits (or 3 total circuits if you’re a beginner)

Remember: Intensity is key to burning calories and losing weight. Go all out during the 30-second intervals and savor those 10 seconds of rest in-between.