HIIT Cardio & Strength Whole Body Workout

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Bust boredom, blast fat and tone your body in one 20-minute workout. This workout plan combines all that’s great about jump rope with super effective exercises to create a massive calorie burn, firm and tone the body, and boost fitness.

How to do the Workout

Perform the following exercises back to back and without resting. This workout works by alternating one type of exercise with another, with periods of rest. This HIIT workout is great at burning fat. You alternate between cardio (jump rope) and strength moves. This workout should take exactly 20-minutes to complete.

This workout doesn’t call for complicated exercises. But don’t confuse simple with easy!

You can make most exercises easier or harder according to your fitness level, as described below. To make the workout easier, you can also reduce the length of the jump rope intervals. If you need a break, take a breather, and then continue if you can. If not, don’t worry. You’ll get stronger each time! It’s better to do less with perfect form, than to complete the workout and do the exercises with poor technique.

Do each exercise for 30 seconds, followed by a 30 seconds rest. You can reduce the length of the rest to make the workout more challenging.

  • Jump rope
  • Pushups
  • Jump rope
  • Squat jumps
  • Jump rope
  • Dorsal raises
  • Jump rope
  • See-saw planks
  • Jump rope
  • Reverse lunges
  • Jump rope
  • Triceps dips
  • Jump rope
  • Flutter kicks
  • Jump rope
  • Mountain climbers
  • Jump rope
  • Bird dogs
  • Jump rope
  • Spiderman pushups

1. JUMP ROPE

BODY PART TARGETED: WHOLE BODY, CARDIOVASCULAR SYSTEM

HOW TO PERFORM:

  • Jump rope using a double-footed jump or a heel-toe action as preferred.
  • Keep your hands low and close to your sides and only just clear the rope.
  • Try to set a relaxed but brisk rhythm and stick to it for each interval.

ADJUST FOR YOUR FITNESS LEVEL: If you are unable to jump rope or to make the workout easier, perform jogging on the spot or jumping jacks instead. If regular jump rope is easy, make it harder and go for double unders instead.

Read more: Complete Guide to Jump Rope Workouts

2. PUSHUPS

BODY PART TARGETED: CHEST (PECTORALIS MAJOR) , SHOULDERS (DELTOIDS),  BACK OF ARMS (TRICPES)

Tone every inch - total body workout

HOW TO PERFORM:

  • Place your hands on the floor shoulder-width apart. Walk your feet back so your body is straight.
  • Bend your arms and lower your chest to lightly touch the floor.
  • Push back up and repeat.

ADJUST FOR YOUR FITNESS LEVEL: For an easier workout, bend your legs and place your knees on the floor. To make it more challenging do wide-grip push-ups instead.

3. JUMP SQUATS

BODY PART TARGETED:  THIGHS (QUADRICEPS, HAMSTRINGS) , CALVES (GASTROCNEMIUS), AND BUTT (GLUTES) 

Tone every inch - total body workout

HOW TO PERFORM:

  • Stand with your feet shoulder-width apart.
  • Bend your legs to around 45-degrees and then leap up and into the air.
  • Land on slightly bent legs and repeat.

ADJUST FOR YOUR FITNESS LEVEL: 

The higher you jump the more demanding this exercise becomes. Adjust your height accordingly. If you want to reduce impact completely opt for regular squats instead.

4. DORSAL RAISES

BODY PART TARGETED: LOWER BACK (ERECTOR SPINAE, MULTIFIDUS)   

HOW TO PERFORM:

  • Lie on your front with your hands clasped behind your back and your toes touching the floor.
  • Without lifting your feet, raise your head, chest and shoulders off the floor.
  • Lower yourself back down to the ground and repeat.

ADJUST FOR YOUR FITNESS LEVEL: Place your feet against a wall for extra stability.

5. BODY SAW PLANKS

BODY PART TARGETED: ABS (RECTUS ABDOMINIS, INTERNAL OBLIQUE, EXTERNAL OBLIQUE)

Tone every inch - total body workout

HOW TO PERFORM:

  • Get into the plank position, clasp your hands under your chin.
  • Rock back and forth on your elbows and toes using a sawing motion, allowing your body to pivot on your elbows.
  • Don’t let your hips sat and keep your glutes contracted. Look down to avoid hyperextending your neck.

ADJUST FOR YOUR FITNESS LEVEL: Bend your legs and rest on your knees for a less demanding workout. To make it tougher do the “sliding body saw”. Perform exercise on a slippery floor (e.g. tile, hardwood, linoleum) and put paper pates or towels under your feet.

6. REVERSE LUNGES

BODY PART TARGETED: LEGS (QUADRICEPS, HAMSTRINGS) AND BUTT (GLUTES)

Tone every inch - total body workout

HOW TO PERFORM:

  • Stand with your feet together and hands by your sides.
  • Take a large step backward and then bend your legs
  • Lower your rear knee to within an inch of the floor.
  • Stand back up and repeat but leading with your opposite leg.
  • Alternate legs for the duration of your set.

TIP: Reach forward and touch your front foot to target your butt more.

ADJUST FOR YOUR FITNESS LEVEL:

To make this exercise more challenging add weight, holding a dumbbell in each hand.

7. TRICEP DIPS

BODY PART TARGETED: BACK OF ARMS (TRICEPS)

Tone every inch - total body workout

HOW TO PERFORM:

  • Sit on the edge of an exercise bench or step. Rest your hands next to you on the bench on either side of you. Slide your butt off the bench with your legs extended out in front of you.
  • Straighten your arms, whilst keeping a little bend in your elbows. This is your starting position.
  • Bend your arms and lower your butt toward the floor – until your elbows are bent to 90-degrees.
  • Push back up and repeat.
  • Keep your shoulders down during the exercise. Also keep your back close to the bench.

How to adjust according to your fitness level: The further forward you place your feet, the more demanding this exercise becomes.

8. FLUTTER KICKS

BODY PART TARGETED: LOWER ABS (LOWER RECTUS ABDOMINIS)

Tone every inch - total body workout

HOW TO PERFORM:

  • Lie on your back and, with your legs straight, place your hands palms-down under your butt. Lift your feet six inches off the ground. This is your starting position.
  • Start kicking your legs through 12-inch arcs for the duration of your set.

Tip: Keep pressing your lower back into your hands to ensure safe performance of this exercise.

9. MOUNTAIN CLIMBERS

BODY PART TARGETED: ABS (RECTUS ABDOMINIS, TRANSVERSE ABDOMINIS), BUTT (GLUTES), AND THIGHS (QUADRICEPS)

Tone every inch - total body workout

HOW TO PERFORM:

  • Adopt the pushup position with your arms straight and legs extended.
  • Bend one leg and pull your knee into your chest.
  • Make a small jump and push that leg back while pulling your extended leg in.
  • Continue pumping and alternating legs for the duration of your set.

Tip: Keep your shoulders over your hands to prevent fatiguing your arms.

10. BIRD DOGS

BODY PART TARGETED: BACK (ERECTOR SPINAE), SHOULDERS (DELTOIDS),  AND BUTT (GLUTEUS MAXIMUS)

Tone every inch - total body workout

HOW TO PERFORM:

  • Kneel on all fours with your shoulders over your hands and hips over your knees.
  • Extend your left leg and right arm straight out and away from you – try and touch the wall in front and behind you.
  • Return to the starting position and then perform an identical rep using your opposite arm and leg.
  • Continue alternating sides for the duration of your set.

Tip: Keep your chin tucked in a abs braced throughout.

ADJUST FOR YOUR FITNESS LEVEL: To make this more difficult, do this exercise in the push-up position (i.e. without using your knees).

11. SPIDERMAN PUSHUPS

BODY PART TARGETED: BACK OF ARM (TRICPES), SHOULDER (DELTOIDS), AND CHEST (PECTORALIS)

Tone every inch - total body workout

HOW TO PERFORM:

  • Adopt the pushup position with your arms straight and legs extended.
  • Lower yourself to the floor (bending your arms) and at the same time lift your left foot, bend your knee, and bring it out to the side, trying to touch your left elbow.
  • Push back up and return to the starting position.
  • Repeat but this time pulling your opposite leg in.

Tip: Keep your core braced at all times and resist the temptation to bend your back sideways.

ADJUST FOR YOUR FITNESS LEVEL:

To make this exercise easier do it in two steps. In the starting (push-up) position, bring your knee to touch your elbow and return your foot to the floor so you’re pack in the push-up position. Then perform the pushup.

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