Full body crunchless ABS workout Jumping Rope to burn fat

Updated: Jul 22

20 minute full body workout jumping rope using safe exercises to help with diastasis recti. This workout will use jumping rope to help burn fat and crunchless DS exercises for your abs and arms.


You’ll need a light to medium set of dumbbells and get ready to sweat! As always, please consult with your physician before performing any type of exercises.



Circuit 1- *1 min jumping rope- 30sec basic jump/30sec side straddles

*1 min dead Bug

*1 min jumping rope- 30sec basic jump/30sec straddles

*1 min arms- 30sec lateral raise/30sec frontal raise


1 min REST


Circuit 2-

*1 min jumping rope- 30sec basic jump/30sec twists

*1 min bird dog

*1 min jumping rope- 30sec basic jump/30sec twists

*1 min arms tricep kick backs


1 min REST


Circuit 3-

*1 min jumping rope- 30sec basic jump/15sec single leg right/left

*1 min heel taps

*1 min jumping rope- 30sec basic jump/15sec single leg right/left

*1 min arms- 30 sec upright row/30sec bicep curls


1 min REST


Circuit 4-

*1 min jumping rope- 30sec basic jump/30sec side swings

*1 min glute bridge march

*1 min jumping rope- 30sec basic jump/30sec side swings

*1 min arms- 30sec chest fly/30sec overhead press DONE!



This workout is a calorie burner...but goes by fast ;-) For more intensity add a weighted jump rope. My favorite set is Get Lean from Crossropes. Use my link for a discount: https://www.crossrope.com/jumpropemom and type the promo code: JUMPROPEMOM10 for 10% off at checkout. Enjoy! It will be the only rope you’ll ever need. :-)


As a former competitive Jump Roper and current Fitness Coach, I combine both of my passions to give you the BEST jump rope workouts and tutorials. Be sure to subscribe to my channel so I can keep you jumping!


Check out these other related videos; 20 min jump rope HIIT workout for booty; https://youtu.be/LtwgrP3wGsY How to do a Side Swing Criss Cross Jumping Rope; https://youtu.be/JAFaNp8vdwQ


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