22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt

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Hi Everyone!

 
Today’s workout is going to get you sweaty! Are you ready for some HIIT?
All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)
At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations. It’s important to learn how much you can push yourself, while working up from your current level.
If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.
I planned on having a new workout posted yesterday, but I had some computer issues. I attempted to sync the information from my computer to my personal cloud for backup. Instead of syncing, all of my workout videos, photos, and more, completely disappeared from my computer. I have a specialist calling me today to attempt to recover and re-sync my items to the cloud. Hopefully I can get all of this straightened out quickly so I can get back to filming!
Yesterday my workout was a 5.5 mile run, with 8 200-meter intervals. I will share the exact breakdown of the run tonight.
Have fun with today’s workout!
Melissa

 

Click the link to get your own Gymboss Interval Timer!


Set your Gymboss Interval Timer for 16 Rounds of 30/50. 

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

  -Jump Rope
1. Heel Tap Squat Jump
  -Jump Rope
2. Side Plank Reach Through (right)
  -Jump Rope
3. Heel Tap Squat Jump
  -Jump Rope
4. Side Plank Reach Through (left)
  -Jump Rope
5. Heel Tap Squat Jump
  -Jump Rope
6. Supergirl Pushup
  -Jump Rope
7. Heel Tap Squat Jump
  -Jump Rope
8. Heel Press Plank (right)
  -Jump Rope
9. Heel Tap Squat Jump
  -Jump Rope
10. Heel Press Plank (left)
  -Jump Rope
11. Heel Tap Squat Jump
  -Jump Rope
12. Plank Crunch
  -Jump Rope
13. Heel Tap Squat Jump
  -Jump Rope
14. Knee Drop Plank
  -Jump Rope
15. Heel Tap Squat Jump
  -Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

 

Jump Rope
Side Plank Reach Through (part 1)
Side Plank Reach Through (part 2)
Supergirl Push-up
Heel Press Plank
Plank Crunch
Knee Drop Plank
Cheek to Cheek Plank

 

6 thoughts on “22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt

  1. Anonymous

    Hey Melissa I just finished your Bodyrock workout series. Im a runner as well so the strength training I did helped my fitness level. I did this workout and went through it twice that waas enough for me lol. I got pretty sweaty but nott as sweaty as you.Please keep up the good work and thank you!

  2. Anonymous

    Wow. Yes yes yes! Loved it. Jesse interrupted my flow and made me laugh with his “Dorothy there’s no place like home”, heel click.

    Great Job!

    Thanks again to the best working out partners.

    Cindy

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