Скачать или смотреть 20-min Cardio & Core Crusher Workout | Jump Rope HIIT Home Workout

Ready to set your core on fire and torch calories with every jump?
https://www.crossrope.com/

This 20-minute heavy rope HIIT workout with Crossrope Trainer Jennika is the ultimate full-body challenge. It's designed to isolate your core while giving you an insane cardio burn. No complicated moves. No fluff. Just results. 💥

In this workout, Jennika combines weighted jump rope intervals with floor-based core work in an intense, time-efficient routine that’s perfect for your busy schedule. Jennika stars with the 1 LB rope and finishes strong with the 2 LB rope - but you can use ANY rope you have available!

💪 Workout Structure:
Part 1:
40 sec jump (1 LB rope)
20 sec rest
40 sec core
20 sec rest

Part 2:
20 sec jump (2 LB rope)
20 sec rest
40 sec core
20 sec rest

⏱️ Total Time: 20 minutes

🧠 Focus: Core strength, cardio conditioning, and full-body endurance

🔥 Level: All levels welcome (modifications available)

🎯 Why You’ll Love It:

• Fast & effective: Total-body burn in 20 minutes
• Boosts metabolism + builds serious core strength
• Perfect for at-home or on-the-go workouts
• No gym required - just a rope and a mat

🛒 Want to train with the same ropes Jennika uses?
👉 Shop the Crossrope Get Strong Bundle
https://www.crossrope.com/products/ge...
(Includes both the 1 LB and 2 LB ropes used in this workout!)

📲 Download the Crossrope App for thousands of guided workouts and classes:
https://www.crossrope.com/pages/lp-ex...

👟 New to jump rope? No worries—grab your favorite rope and follow along at your own pace! Bonus! Here's a 14-day beginner challenge:    • 14-Day Beginner Jump Rope Challenge  

📌 Timestamps:
0:00 – Intro
0:37 – Part 1: Freestyle 1Lb Rope Intervals + Core
11:47 – Part 2: 2 LB Rope Intervals + Core
21:15 – Wrap-Up

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Part 1: 1 LB Rope - 40 seconds work/20 seconds rest
Freestyle Jump
Bird Dogs
Freestyle Jump
Dead Bugs
Freestyle Jump
Single Leg Pulls
Freestyle Jump
Bear Shoulder Taps
Freestyle Jump
Plank Knee Taps
Freestyle Jump
1 minute rest/change ropes

Part 2: 2 LB Rope - 20 seconds jumping/20 seconds rest/40 seconds core/20 seconds rest
Freestyle Jump
Heel Grabber Crunches
Freestyle Jump
1, 2, Hold Bicycle Crunches
Freestyle Jump
Straight Leg Crunches
Freestyle Jump
V-Sit 3 Way Crunches
Freestyle Jump
Alternating Knee to Elbow Crunches
Freestyle Jump

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