19-01-16 | Move | full body workouts |

Full body workout: skip yourself slim in 17 min!

Summer body goals but no time and no gym? No problem! The jump rope is one of the best go-anywhere and all-around exercise tools and today I want to share an epic fast-fat-burning 17 min. full body workout routine. Workouts don’t need to be time-consuming to be effective, so if you’re always busy this is just what you’re looking for!

Personally, I’m always a busy bee and though I love my workouts – as they surprisingly serve as a moment of re-energizing – each week I find it hard to find enough free time for it. Therefore I’m a big fan of full body workouts that are not time-consuming or require expensive exercise equipment, but still are seriously intense. Today I’m sharing my latest favorite full body workout which you can simply perform at home or outdoor.

I prefer to choose exercises that build cardio fitness, agility, balance and bone strength all at once. Especially with this jump rope express workout you’ll sculpt your shoulders, chest, arms, core and legs. Jumping ropes kind of remind me of my childhood, but don’t be fooled girls: they are insane!

For a better view and understanding I made a video for this 17 min. full body workout, so you can try this out asap – YEAHHH!

17 Min. full body workout:
1. 30 seconds jumping rope
2. 30 seconds burpees
3. 30 seconds box jumps/stair hops
4. 30 seconds push ups
5. 30 seconds scissor jumps
6. 30 seconds bent leg jackknifes

– 1 min warming up
Running stairs or “run” at your place while raising your knees as high as possible.
– Round 1: 3 minutes circuit 
Take 1 minute break.
– Round 2: 3 minutes circuit
Take 1 minute break.
– Round 3: 3 minutes circuit
Take 1 minute break.
– Round 4: 3 minutes circuit
Cool down for 1 minute and you’re done!


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  • Chiara

    Great workout!!! Thanks!

    • Carolina van Dorenmalen Post author

      That’s so great to hear, Chiara!
      Thanks for leaving me a message, let’s stay in touch 🙂

      With love,

  • Lina

    I like these type of workouts. Quick, fun and effective. Just a little note regarding push ups. It seems that your back is too arched. You need to engage your core more.
    Thanks for the workouts 🙂

    • Carolina van Dorenmalen Post author

      Hi Lina!

      Thank you so much for leaving me a message, it’s GREAT to hear from you!!
      Work in progress!

      Have an awesome day hun!

      With love,

  • Slim Body

    that is totally awesome

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