30 Minutes Fat-Burning HIIT Workout

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

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

(a) cardio

(b) overall

strength, and


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

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

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

  • Plank Hold

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!


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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