30 Minutes Fat-Burning HIIT Workout

By | February 12, 2019

Hi Readers!  My name is Janine Delaney and I am often referred to as the Jump Rope Queen of social media because of my passion for jumping rope to stay lean and fit!  As the age of 49, I started my social wellness brand to help others see that age is only a number and we are only as old as we let ourselves feel!

As a full-time Psychologist, I understand how important the mind-body connection is.  My love of fitness stems from my childhood when I danced professional ballet, extended to teaching exercise and nutrition classes in my twenties, and eventually competing and placing in figure competitions over the age of 40.  Now my teenage daughters and I enjoy training together.  It’s a great way to stay healthy, fit in a workout and make quality time for one another.

Aside from jump rope, I also practice a series of conditioning exercises called “Dynamic Cardio Workouts” that are designed to be fun, energizing and amazing for overall fat burn and building lean muscle.  I want to share one of my favorite circuits with you as the holidays approach because it is an excellent way to get in an efficient workout that will help keep you lean, despite the temptations of holiday parties and treats.   

The workout below will only take you 30 minutes a day and will help you achieve

(a) cardio endurance

(b) overall conditioning

(c) strength, and

(d) flexibility.  

These exercises are my favorite way to train because they provide an overall workout and can be done from anywhere.  Not only will they have you looking good but feeling good as well!

Workout Tip:

Start with the first exercise for one minute, then rest for 30 seconds before continuing to the next.  Repeat the circuit until you get to the top, then start again.

Circuit should be performed three times.  Total time 30 minutes


  1. Butt Jump Kick

The butt jump kick is a form of dynamic cardio which is great for building endurance and strength.  I will warn you it’s a tough one, but you will quickly get addicted. This move will get your glutes, hamstrings and quads fired up while increasing your overall stamina.  Make sure to go into a deep squat when you do this exercise and fire up as high as you can with the jump.  Think of a string pulling your body up into the air and then give it a burst of energy and kick your heels to your booty!

  • Jumping Jack

Jumping jacks are a classic exercise, but they should always be a staple in any training program.  Jumping jacks get your body moving in all directions and help with fat burn, as well as developing shoulder strength.  Plus, they are a lot of fun.  When you perform a jumping jack, make sure your posture is on point and you are not slouching or giving half of an effort.  The jumping jack should be a “purposeful” move with lots of energy and hand-clapping. You can intensify the jumping jack by adding small resistance bands around your lower calves.  This will create tension on the glutes and you will feel an amazing burn.

  • Straight Leg Kick

The straight leg kick is great for flexibility and range of motion.  It allows you to increase your flexibility and focus on quad strength.  Make sure you are not cheating and bending your knee.  Flex your heel and kick your leg as high as you can, then touch your toe.  You may notice one leg is more flexible than the other.  That is normal.  Keep practicing and eventually your flexibility should increase on both sides.  Don’t forget to keep your core engaged for the extra tummy flattening benefits.

  • Ab Twists (ball optional for added challenge)

AB twists are a perfect core exercise to engage all parts of your abdomen, including lower, mid and obliques.  Make sure to hold your tummy tight while moving side to side.  The slower the better.  Point your toes and remember to breath.  You may find using a mat more comfortable for this one. Adding a small medicine ball and passing it between hands as you alternate sides provides added challenge.  You may get sore the next day from these, but it’s worth it.

  • Plank Hold

Plank holds are a great way to develop core and back strength.  Holding this movement increases muscle endurance.  When doing a plank, form is critical.  Sometimes it’s a good idea to take a video of yourself to make sure everything is in position.  You may be surprised at what you see and this will allow you to more easily correct your position.  When doing a plank, your head should be down, your elbows in line with your shoulders and your booty towards the floor, not sticking up.  Hold the position and squeeze everything.

I know you will love this workout as much as I do because it does not require you to spend hours at the gym, but still has the perfect balance of exercises to hit each body part.  It will increase your heart rate and help boost your metabolism to burn off all of those holiday goodies.  Try and wake up a little early every morning to get this workout in and then enjoy the rest of the day guilt free!

Women Fitness