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!
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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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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!

[@TIFFxDAN]

For a limited time, save 15% off your Crossrope AMP purchase with code TIFFXDAN. Visit www.crossrope.com/tiffxdan to get started. Note: I'm 6' tall and am using size Large ropes.

[@danandmarymingo1012]

I’m interested in these cross ropes. Do you feel the the weighted cross ropes make doing the more complicated jumps easier? I totally biffed a lot of them with my regular jump rope..seemed like a heavier rope might help 😅

[@mahaessoussi5264]

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

[@dvinnh3]

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🎉🎉

[@Jas.2105]

Excellent way to break the normal cardio routine thank you.

[@TIFFxDAN]

Couldn’t agree more. Jumping rope is so addicting!!

[@tobyfunk135]

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.

[@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!

[@jahelycasillas5085]

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

[@Nonavaila]

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

[@pselki]

That’s what she said

[@Nonavaila]

@@pselki 😭😭😭

[@deborahphiri3975]

😂😂😂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👍

[@annemuthoni1781]

You made my day 🤣🤣🤣

[@taneashalockley5840]

So funny me too😂

[@mk_1275]

Saaaame Jeeezzzz🥵🥵🥵🥵🥵

[@sharonzeller2270]

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 💪🤸‍♂️.

[@soniacastro-sanchez5726]

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

[@TIFFxDAN]

You'll love it! If you get the app send me a friend request. My @ is tiffxdan on Crossrope 🙌🏼

[@nicoleg5380]

Can i do "ghost rope"... im in an apartment 😮

[@derekdesouza9289]

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

[@alexihaslett9082]

Good stuff, nice pfp

[@-Insert-Name_Here-]

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

[@amansilla28]

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

[@jmariafaia2856]

Wow💪💪💪 great workout! Thanks!

[@piersbenton6195]

Great workout 👍

[@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.

[@imsweetie111]

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

[@MindX__]

one of the best cardio routine I’m going to do it for next 30 days❤

[@rebeccasugden6389]

Picking up my rope for the first time in a while - this was the perfect video to get me back 🎉

[@lisasipes3809]

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

[@TIFFxDAN]

Same! Excited to be getting back into skipping rope. Thanks for following along!

[@abuhanan83]

Excellent workout man thanks a lot

[@hcl2178]

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.

[@anne-marieflamand6851]

Wow what a sweaty workout loved it 😍

[@shamirsas709]

Started doing 100 jumps a day for my first week. I'll be following this tutorial starting at week 2.

[@deejay1508]

This one got me breathing hard. aggggghhh the finisher was beast.

[@Bint-e-hawwa2608]

One of my new fav jump rope workouts 😎😎

[@ParisFitnessj]

Thank you for ur exercises. U give me e a good inspiration. I will teach and take your exercises

[@aka_nokuthula]

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

[@piersbenton6195]

Great 20 minute blast! Thanks 👌

[@sarajones6046]

I needed more jump rope workouts. Thank you!

[@TIFFxDAN]

You’re welcome! Plenty more coming!!

[@giselerose8391]

Sara, I know...wasn't it fun!!!

[@camr4156]

​@@TIFFxDANyes please!!! Just did this and this makes me really sweat!!!! Many thanks

[@Isabellad888]

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

[@joshtrevino5668]

Absolute fire Dan! Bad Knees Billy here can’t do the lunges and squats but I just hop on the rower in that interval. Great workout! Please, please keep the jump rope workouts coming.

[@nkatekondlovu7031]

this workout almost killed me huu!!! i just started working out 🥵🥵🥵ii was out of breath by ten minutes, my chest is burning

[@mauricegranger3788]

Wow great workout

[@carolmukoboto7653]

Wow!! Really enjoyed this workout.

[@TIFFxDAN]

Thank you 🙏🏼

[@MladiMarcos]

great! i love jump rope training😁😁

[@TIFFxDAN]

Same! Such an effective exercise!

[@sharmasalilrahul]

Amazing 👏 👏👏

[@Jayinthecut]

Doing this everyday at least once . First time and I was gassed , couldn’t even finish

[@susanne6025]

Well, if that's not endurance training, I don't know what is. 🙌🖐 I can't jump rope very well because of my knees, but I did the jumps on the trampoline and it was fantastic in combination with the exercises on the floor , just great.🔝 Many thanks for the great new video 🙌

[@TIFFxDAN]

Hello my friend! Definitely great endurance training. I love the trampoline modification - great idea!! Great job moving your body today 👏🏼👏🏼

[@susanne6025]

@@TIFFxDAN Necessity is the mother of invention😂 and I also like to do sports and especially when they are new videos from you🙏🔝

[@cdipsingh]

On vacay - grabbed my sneakers and jump rope. So so so glad i did!!!

[@deborahphiri3975]

Definitely going to try this. Thanks✌

[@TIFFxDAN]

Enjoy the workout and thanks for following along!

[@accolademasawi299]

I love this.. Thank you 👏 🌹

[@TANTRAKAULA]

Excellent!!!

[@joseixpertay348]

Wish I had a space like yours, so I could jump anytime and not worry about going to the gym. Great workout routine champ! 💪!

[@AYUSHGUPTA-nw9if]

Awesome workout, breaks come at perfect time

[@utkusaraslan2494]

YOU'RE A KINGG!!!!!!!!

[@nieshah5577]

I almost gave up around 15 minutes but I pushed through. Thanks for the challenge

[@TIFFxDAN]

Way to go 👏🏼👏🏼👏🏼

[@jaleeasmith-ji3cx]

You be doing to much and I love it

[@aliepierce9177]

New at this! Super fun love my Crossrope.

[@ladyegraham1885]

Brilliant game changer for me👍🏾

[@realmbeyk]

Tnx for make this video man 🙏🏻 it was very useful for me👌💎

[@artnarchist1392]

Can't do this because of the ACL repair from a month ago, will save it for a few months from now

[@TIFFxDAN]

Take care of that ACL! Wishing you a speedy recovery

[@CryptoGuru287]

How's it going?

[@alev.michick6112]

Loved it! Thank you!

[@TIFFxDAN]

Thanks for giving it a go 🙌🏼

[@takemroussell1467]

I'm loving the workout, it's so intense. It's been 2 days now and I already see changes. Thanks man🙏🏽

[@djbettylou]

Awesome ❤️ Got my Crossrope Love it.. So glad you are adding this to your workouts this is great!

[@byronkeith8490]

You have details of time jumping vs resting

[@ingmarpetra3757]

Thank you 🇳🇱❤️👊🏾

[@TIFFxDAN]

Thank YOU 🙏🏼

[@jordanbartzen7444]

The music playlist was fire

[@Lex-ri8ki]

I did this with a regular speed rope and still almost died. Fun workout!

[@IhabHammad]

Amazing 🫶🏻🫶🏻💪🏻👍🏼👍🏼👍🏼👍🏼

[@TGREAT1971]

This is Dope! 🔥

[@yank8231]

When he took his shirt off, I died Great workout👏👏👏

[@TIFFxDAN]

😂 🙏🏼

[@rishabhshiju7118]

Reached 10:00 mark for the first time Halfway there

[@TIFFxDAN]

Amazing job!!!! 👏🏼 🙌🏼

[@austinschwartz3868]

Hey I was wondering how many of your workouts can I do in one day, I’m doing your 6 week shred program, how many extra videos can I do that would still be beneficial?

[@Jojo-br1ui]

Super workout

[@TIFFxDAN]

Glad you like it!

[@ΕΙΡΗΝΗΜΑΓΓΙΩΡΟΥ]

AMAZING!!!!! Congrats!!!!

[@nataliacastillo1231]

best coach!

[@TIFFxDAN]

Thanks my friend!

[@codecaine]

Nice routine

[@TIFFxDAN]

🙏🏼

[@FluksWorkouts]

Lets go Dan! Awesome workout today, Lets go!

[@SWan-zr8mw]

Not a rope jumper myself but open to giving it a try! Anyway we can incorporate rope jumping in strength workout???? 😢😢😢

[@Zoe-gr8rk]

Love this!!

[@Hopoy1]

Gonna be back in 31 days and see how effective this was

[@morissetnherlyse7699]

Here is a reminder to come back😅how was it

[@clonezy7800]

Anddddd… You gave up.

[@senchi8484]

Anddd....

[@Big_AB95]

Solid warmup I liked it

[@kirstengarcia1529]

0:24 basic jump 0:46 scissor jump 1:06 alternate foot jump 3:23 swing kick 3:45 boxer step 4:07 off step 6:25 twister jump 6:47 skier jump 7:05 butt kicks

[@pchan1728]

Crushed it ❤

[@NotSoWiseGuy]

Like your music my dude

[@TheAvinashSinghOfficial]

I did 30 minutes skipping in morning and 30 minutes in evening and In 8 months I lost 20 kgs from 86 to 66

[@TIFFxDAN]

Amazing job! Thats incredible!

[@charlie6196]

Does this help in building little bit of muscle?

[@tammiearrata3679]

Kicked my booty!!!

[@TomTom79106]

If you dont have a Jump Rope/if you dont have any Experience with a Jump Rope, *dont* buy a "Speed Rope"!!!! My first Jump Rope was such a "Speed Rope" and it ends regularly in some kind of self - bondage 🤣 Tip: the less experience you have, the "heavier" the Jump Rope should be 😉

[@TIFFxDAN]

Haha. So true! Fastest way to lose a foot 😂😂 def go with a weighted rope - so many benefits!

[@Dom_sprouse]

Could I count this as my ab workout for the day?

[@saskaboh26]

Now THAT IS A WORKOUT! Woohoo!

[@TIFFxDAN]

🙏🏼 🙏🏼 🙏🏼

[@CrystaLbe1]

Hi, does crossrope ship to the EU? Should i buy the get strong or the get lean pack to lose my belly fat and follow your workouts? 😅

[@dareodream7532]

Quality content 🔥

[@Yassinmohamed-cy6bp]

Wow ❤I love this

[@joanns2681]

This was good!

[@ManishSharma-wn9bn]

Great 👍👍👍

[@TIFFxDAN]

Thank you!

[@yaelprins7105]

Can you do more like this pleas🎉🎉🎉🎉e

[@giagiagii]

i cantttt w the scissor jump 🥹🥹

[@chaitanyathyagi7360]

Can you share the background score you used in this video. Thanks

[@Shanshan-t5i]

One of my favourite workout jumprope video U get a 30sec break every 3 exercise 😅😅😅😂😂😂

[@elisahausbergher549]

Loved it thank youuuuuuuuuuuu Just bothers me the “up first, second and first “ again😂😂😂 isn’t it third?? Don’t mind me I have problems

[@nicoleg5380]

I wannado this soo bad but i cant use an actual jump rope in my apartment... can i do " ghost rope" instead? ❤

[@HauPT12345]

wow so easy to do that

[@moizhashmi855]

What an amazing session🎉🧘‍♂️🤸‍♂️

[@willienillie6337]

This workout was epic, for me…

[@isntthatjemima]

How many calories do you burn in this workout

[@مجیدزارع-ص2ج]

Hello, give us more body weight exercises without equipment

[@mohankumar-fo9em]

Does jump rope help to lose belly fat and body fat ?