Cardio, Abs & HIIT - FULL BODY WORKOUT with Warm Up & Cool Down
One workout to rule them all! This workout combines cardio, abs and no equipment HIIT, giving you the perfect full body workout.
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This workout begins with a jump rope cardio circuit – 30 sec work, 10 sec rest. If you don't have a jump rope just follow along with your "ghost rope" aka no rope at all. Next we'll hit a killer ab circuit – 35 sec work, 5 sec rest. We'll end the workout with a no equipment HIIT circuit – 30 sec work, 10 sec rest. Work hard, push yourself, and let's have a great workout together!
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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
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WORKOUT DETAILS
⏱️ Duration: 30 minutes including warm up and cool down
🏋️ Equipment: jump rope and a workout mat
⏱️ Jump Rope Intervals: 30 sec work, 10 sec rest
⏱️ Abs Intervals: 35 sec work, 5 sec rest
⏱️ HIIT Intervals: 30 sec work, 10 sec rest
Exercises for this 30 minute full body workout:
00:00 Get Ready!
Warm Up // 30 sec ea, minimal rest
00:25 Run in Place
00:55 Prisoner Squat to Cross Crunch
01:25 Jumping Jacks
01:55 Rear Lunges
02:25 Butt Kick Chest Openers
02:55 Hand Release Push Ups
03:25 Plank to Bear Plank
03:55 Ghost Rope
Cardio // 30/10
04:55 Single Bounce
05:35 Single Bounce R
06:15 Single Bounce
06:55 Single Bounce L
07:35 Single Bounce
08:15 High Knees
08:55 Single Bounce
09:35 Side to Side
10:15 Single Bounce
10:55 Butt Kicks
11:35 Single Bounce
12:15 In & Outs
Abs Circuit // 35/5
13:15 Cross Crunches
13:55 Cross Knee + Toe Touch R
14:35 Cross Knee + Toe Touch L
15:15 Bicycle Crunches
15:55 Tabletop Heel Taps
16:35 Oblique Heel Taps
17:15 Flutter Kicks
17:55 Reverse Crunches
18:35 Knee Touch Crunches
19:15 Prayer Crunch
19:55 3 Point Crunch
20:35 1-2-3 Crunch Hold
HIIT CIRCUIT // 30/10
21:40 Squats
22:20 Skaters
23:00 Pop Squats
23:40 Push Ups
24:20 Plank Toe Touches
25:00 Rear Lunge to Staggered Squat R
25:40 Rear Lunge to Staggered Squat L
26:20 Broad Jump + Rear Squat Walk
27:00 Split Squat R
27:40 Split Squat R
28:20 Shoulder Taps
29:00 6x Mountain Climber Burpees
29:50 Cool Down & Stretch
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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!