30 Day Challenge: Day 18: HIIT to Be Fit! Jump Rope and Fat Burn

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Hi Everyone!

It’s Day 18 of the 30 Day Workout Challenge! Today is also Jesse’s 30th Birthday! 🙂 

This workout was great! I got in a fantastic sweat and one round took just over 23 minutes. I repeated this workout twice, and we filmed the second time through. 

I increased the length of the cardio intervals by 15 seconds to increase the cardiovascular challenge and fat burning benefits. I love jump roping (even when I step on the rope, haha). If you are interested in some of the health benefits of jumping rope check out this article: Health Benefits of Jumping Rope

I hope everyone enjoys today’s challenge. Don’t forget to check in after you get in your workout for the day: Facebook, Instagram, Twitter

We are off for more birthday celebrations!

45 seconds cardio of choice, 50 seconds max reps: 15 Rounds

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee

13 thoughts on “30 Day Challenge: Day 18: HIIT to Be Fit! Jump Rope and Fat Burn

  1. I’m gonna try something like this tomorrow evening. Just instead of rope jumping i use high knees or burpees in between reps. It’ll be more or less like this: 10′ warm up jumping rope – this circuit – 10′ treadmill run, high rhythm. Cheers 😉

  2. This is a great article and this workout looks really hard. I think core workouts are the best because your abs are some of the strongest muscles in your body. Having strong abs can also help you become more healthy overall. I know a lot of people are going to start working out in the beginning of the new year but I recommend to learn about Fitness Blowout before picking a workout to stick with.

  3. Melissa thank you so much for all your posts, I am very sorry if this post offends you at all. I have just started the 30 day workout and look forward to completing it. In the past I always have trouble I get about half way through and seem to drop out. My last attempt was with a group called BodyRock.tv. I found the workouts just seemed too long but what I did love was the way she did her real time workouts. She would start with the exercise while we did cardio and watched when the timer went she would switch to the cardio while we did the exercise that she just did. That way we could watch how it was done and complete it after the cardio. At the end we would end on an exercise while she ended on the cardio. This worked very well with the interval training, not sure if it would work with other workouts though. In case you are not familiar with this site here is a link https://www.youtube.com/watch?v=Uv8YoPMW5S4
    again I am very sorry if you are offended, I love your workouts and the amount of time is perfect, saved you to my favorites. 🙂

  4. I feel that I do get better sleep from the those complexes in this supplement, and that my immune system works a little better overall. The right nutrition is important and I feel that supplements help me with that.


  5. Chelsea

    Those mountain froggers are tough!!! great way to start the week. Thank you Melissa! Been following you for about 3 years now and your workouts have literally saved my life!

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