Skip Nav
Bulletproof coffee
This Is That Trendy Coffee You're Seeing All Over Instagram
Editor Experiments
I Walked For 30 Minutes Every Day For a Week — Here's Why I'm Not Going to Stop
Health News
Why It's Important to Stop Drinking Shots of ACV

Cardio and Butt Workout

A Fat-Burning Jump Rope and Booty Workout That Only Takes 20 Minutes

A Fat-Burning Jump Rope and Booty Workout That Only Takes 20 Minutes
Image Source: POPSUGAR Photography / Diggy Lloyd
Product Credit: Live in Process top, H&M pants, APL sneakers

Crunched for time? Want to get your heart rate up and strengthen your lower body at the same time? You're in the right place. We've got a 20-minute HIIT workout for you that will blast fat, strengthen your cardiovascular health, and sculpt your butt. Grab a jump rope and a pair of medium dumbbells, and let's get to work.

The Workout

This is an AMRAP — as many rounds as possible. You'll set your timer for 20 minutes and get through as many sets as you can, without compromising your form, though. There are four different movements to focus on for this workout: two are cardio-based (jump rope and jump squat), and the other two are strength-training moves (dumbbell thruster and goblet squat). Alternating back and forth will allow you to get your heart rate up while also building your muscles. Here are the movements, along with how many reps you should do for each.

One full round is when you go through each exercise once. If you need a short breather before starting the next round, feel free to take a few seconds and recover. But the goal is to keep your heart rate up, so try not to let yourself get cooled off too much. Jump-rope skips are pretty self-explanatory (100 may sound like a lot, but you can definitely do it!), but here are descriptions of the other three exercises.

More from POPSUGAR
Tush-Toning Interval Workout on the Treadmill
Best Beginner Workouts
Booty Workout
Best Butt Workout
Workout For Sleeping Butt Syndrome
How to Do Dumbbell Thrusters
Bodyweight Butt Workout
Leg Workout
JoJa Booty Workout
100-Rep Butt Workout
From Our Partners
Latest Health & Fitness
All the Latest From Ryan Reynolds