by Lilly Sabri
30-minute sweaty HIIT full body workout combining skipping cardio with dumbbell strength and core exercises
A high-intensity interval training workout combining jump rope cardio with dumbbell strength training. This 30-minute session alternates between sweaty skipping intervals and weighted exercises to torch calories and build full-body strength.
Start with side-to-side or double-foot skips, keeping elbows in and hands close to sides. Maintain a steady rhythm to elevate heart rate.
0Complete full sit-ups with punches, weighted Russian twists, and static holds while keeping core engaged throughout.
Perform 15 seconds of high knees followed by 15 seconds of normal skips. Alternate between fast and slow paces to maintain zone 4 heart rate.
Step back into reverse lunges while holding dumbbells, adding bicep curls and overhead presses. Keep front knee at 90 degrees.
Perform bent-over rows on all fours, squeezing shoulder blades together. Add leg lifts and fly movements for extra glute activation.
Lie on back and reach for toes with legs extended, then transition to flutter kicks and reverse crunches.
End with reverse lunges combined with bicep crunches, driving up through the front heel while pressing weights overhead.
