Bikini Prep/Body Sculpt: Workout 8: 20 Minute HIIT: Jump and Squat

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Hi Everyone!

This was my workout last night. It’s a quick 20 minute HIIT workout that combines jumping rope and squats. It’s a great workout for fat burning and strengthening. 

For a few of the moves I used dumbbells, but all of the exercises can be performed with or without weights. It’s important to work to your own level and challenge yourself. 

If you don’t have a jump rope you have a few options: rope-less jumping (same movement sans rope), high knees, or mountain climbers. Another fun alternative is hula hoop intervals. 🙂 Your workouts should be something that you enjoy and have fun with. 

Have a good night, and don’t forget to check in with your progress: Facebook, Instagram, Twitter. 


30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise). 

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
   -Jump Rope
3. Warrior Squat
   -Jump Rope
4. Deep Squat
   -Jump Rope
5. Sumo Squat
   -Jump Rope
6. Split Squat (right)
   -Jump Rope
7. Split Squat (left)
   -Jump Rope
8. Wide Squat
   -Jump Rope
9. Narrow Squat
   -Jump Rope
10. Single Leg Squat (right)
   -Jump Rope
11. Single Leg Squat (left)
   -Jump Rope
12. Plie Squat 
   -Jump Rope
13. Pendulum Squat
   -Jump Rope
14. Lateral Squat
   -Jump Rope
15. Overhead Squat

Bulgarian Split Squat Standing
Bulgarian Split Squat: From standing lower your hips directly down, keeping the chest lifted.
Knees stay behind your toes. 
Pendulum Squat: Knee and toes face forward as you lift your leg. 

8 thoughts on “Bikini Prep/Body Sculpt: Workout 8: 20 Minute HIIT: Jump and Squat

  1. Wow! So impressed with your one-legged squats! They’re so hard and you make them look soo easy! I’m 26 weeks pregnant and still workout with you…with slight modifications at times! Thanks for the workouts. I’ve enjoyed working out with you since my previous blogger/workouts stopped posting…the daily hiit..

  2. Anonymous

    Melissa I really hope you see this comment, I’d love you to do a little post on hair care, with your workouts is a must to wash it everyday and it gets damage, I hope you can give us tips. Thank you

  3. Hi Melissa! I am 44 and competed in 2 bikini comps a little over 2 years ago (and placed in both:)). I have been following this new bikini prep to help shed a bit of the unwanted body fat that naturally has appeared! I love your workouts! I love the burn and the resistance. I do resistance training as well as cardio 5 days per week and love that most of your workouts are hiits and I get a bit of both. Keep up the great work! And know that you not only inspire the young gals, but us “older” gals too.

  4. This one is amazing! I also love that you didnt edit your stumble during the pistol squats!! so real and i love it! I’ve been doing your workouts pretty religiously since May and my body looks better now at 36 after two c sections than it did in my 20’s before kids. I had no idea I was capable of this kind of definition! When people ask me what I’ve been doing to change my body so much, I typically say “I stopped going to the gym!” Then I tell them about your website. Thank you SOOOOOO much for filming your workouts, with excellent guidance and attention to proper form. My 3 year old even likes to join in the fun 🙂 I wish I had her on video the other day doing side plank elbow taps and lunge jumps! Too funny 🙂 anyway, thanks again!

  5. Melissa, I have trouble with my squats, I cant seem to get as deep as you are going…please help. I am loving all your challenges and look forward to my workouts everyday. You are an inspiration.

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