Better Buns: Jump and Burn Workout

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Hi Everyone!

I took a rest day yesterday because I was feeling super fatigued. I needed to give myself a day off. Tonight I teach yoga class, but I am hoping to also share a quick core workout, so check back. 

In the mean time, this is a great lower body workout!

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning. 

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight stick with body weight until you build up the strength and stability. 

This workout targets the entire lower half in every plane of movement. That means you are utilizing all of the small and large muscles and creating balanced strength throughout your body. 

Enjoy the workout!

PS FitnessRX recently shared a great article about the benefits of jump roping: Jump Into Quick Fat Loss

Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. 

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval. 
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope. 

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

During Romanian Dead-lifts keep your back flat and weights close to your legs. 

6 thoughts on “Better Buns: Jump and Burn Workout

  1. I have noticed after almost 2 years of being a part of your blog site that your work outs get more challenging as you post them! I am guessing because everyone is just getting that much stronger 🙂 Thank you for all your hard work and dedication, not only to your fans and everyone who follows, but to yourself, as a healthy and strong individual, and being a role model for those who think you are the bees knees! (like myself) I am always on your site looking for new moves, and of course when I am at a loss with my own work outs I am always referencing back to yours! Thank you thank you thank you Melissa! I am a mother, wife, and full time student, and I still find time to stay in shape, and thanks to your site I would not have made it this far, at least in the short amount of time I have haha.

  2. Loved it. Your workouts are the best. I never knew 15-30 minute workouts could get me in the best shape I’ve ever been.
    Thank you Melissa. You’re the best.
    PS: I remember in college when I gained a few pounds because I couldn’t go to gym like I wanted – this would have been perfect. Hint to college women and men out there. You can do this(most workouts) in your dorm room.

  3. Been loving it! Gotta kick my butt back in shape – one of these 2-3x and one of your 10-20min core/abs videos does me in! Thanks for the perfect resource for a military spouse far away from a gym – in another country! :)))

  4. I know you commented on this almost two years ago, but I just saw it, and I wanted to say thank you. 🙂 I can’t really say how much comments like that mean, but it really is amazing to hear/read.

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