Cardio Jumping – Full Body Workout | 45 Minutes of High Intensity Exercises at Home

🔥 45-minute balanced mixed-style HIIT cardio workout at home designed to elevate your heart rate, burn calories, and improve endurance with high-energy, full-body movements.

This follow-along jumping cardio session combines bodyweight exercises in a 30 seconds work / 10 seconds transition format to keep the intensity high while giving you just enough recovery between moves.

You’ll work through 3 full rounds of 15 exercises that challenge your legs, core, and cardiovascular system without any equipment. Use this as one of your weekly cardio sessions. Modify the intensity, range of motion, or impact level as needed to match your current fitness level.

💪 WORKOUT INCLUDES
• 5-minute warm-up
• 30 seconds work / 10 seconds transition
• 15 exercises
• 3 rounds
• 4-minute cool-down
• No equipment needed

📅 THE 4-2-1 METHOD
• 4 strength-training days
• 2 cardio days
• 1 mobility day

Please visit my website for free workouts, programs, and resources: https://tiffanystraining.com/

✅ Timestamps:
0:00 Intro
0:24 Squat Jumps
1:11 Alternating Front Kicks
1:57 Side-to-Side Squat Reach
2:42 Inchworm Walkout
3:29 Plank to Squat
4:14 Pop Squat
5:00 Straight Arm Crunch
5:48 Speed Skaters
6:33 Alternating Cross Toe Touch
7:19 Ghost Rope
8:04 Lunge + Knee Drive
8:50 Plank Shoulder Taps
9:36 Side Lunge and Reach
10:23 Fast Squats
11:09 X Crunch
12:15 Alternating Lunge Kicks
12:54 Core Heel Taps
13:39 Plank Dips
14:25 Windmill Squat Jacks
15:11 Plank T Rotation
15:56 Single-Leg Hinge + High Knee - Right
16:42 Single-Leg Hinge + High Knee - Left
17:27 Cheer Jack
18:12 Jog Toe Taps
18:59 Plank Lunge Switch
19:44 Curtsy Lunge + Tap - Right
20:30 Curtsy Lunge + Tap - Left
21:17 Standing Cross Crunches
22:04 Low Squat Jacks
23:14 3 Pulse Squat Hop
23:53 Superman Flutters
24:38 Alternating Knee Raise & Kick
25:25 Frog Jumps
26:11 Seated Russian Twists
26:58 Scissor Jumps
27:44 Squat Pulse Star
28:29 Squat with Alternating Heel Tap
29:16 Rainbow Thrusters
30:02 Jumping Jacks
30:47 Front to Back Lunge Left
31:34 Front to Back Lunge Right
32:20 Hopscotch Jump
33:07 Punching Bag
33:54 Cross Jack Squat
34:40 Cool-Down

▶️ Full 4-2-1 Method playlist: https://www.youtube.com/playlist?list=PLJ6OA_QdbDY0

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⚠️ Disclaimer: This video is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician before starting any new exercise program, especially if you have pre-existing health conditions. Listen to your body and stop if you feel pain. @tiffanystraining assumes no liability for any injury resulting from following this content.
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