30 MIN FAT BURNING HIIT CARDIO WORKOUT (jump rope optional) | JUMP ROPE HIIT WORKOUT

This 30 minute jump rope HIIT workout is all about pushing your limits and getting a full body sweat from start to finish. You’ll move through lower body, upper body, and core focused intervals, with jump rope rounds that keep your heart rate high the entire time. If you don’t have a jump rope, you can follow the optional variations and still get the same intensity. This session is fast, fun, and really effective for burning fat and building endurance. Let’s get to it. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Gear I rely on: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬ WORKOUT DETAILS ⏱️ Duration: 30 Minutes 🏋️ Equipment: A jump rope and a mat ⏱️ Intervals: 30s work, 10s rest 00:00 30 Minute Jump Rope HIIT Workout // 30s work, 10s rest ROUND 1: LOWER BODY // REPEAT 3X 30s jump rope/ 10s rest / 20s HIIT / 10s rest 00:20 Jump Rope 01:00 Pop Squats 01:30 Jump Rope 02:10 Rear Lunge + Knee Drive R 02:40 Jump Rope 03:20 Rear Lunge + Knee Drive L ROUND 2: UPPER BODY // REPEAT 3X 30s jump rope / 10s rest / 20s HIIT / 10s rest 10:50 Jump Rope 11:30 Narrow Push Ups 12:00 Jump Rope 12:40 Shoulder Taps 13:10 Jump Rope 13:50 Swimmers ROUND 3: CORE // REPEAT 3X 30s jump rope / 10s rest / 20s HIIT / 10s rest 21:20 Jump Rope 22:00 Mountain Climbers 22:30 Jump Rope 23:10 Toe Touches 23:40 Jump Rope 24:20 High Knees 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