Plank It Out: 10-Minute Per Round Body Burn HIIT Home Workout + Cardio Jump Rope Workout

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Hi Everyone!

Today’s workout is a throw back workout. It will challenge your whole body. When I filmed this workout I completed two rounds and paired it with a 30-Minute, 3.5 Mile Run outside. You can also choose to pair it with the 10-Minute Jump Rope video I posted below for an added cardio challenge.

I took the day off of working out yesterday. I did some small exercises just to keep my body moving, including a 2-minute plank, some elevated glute bridges, and hula hooping. I am really worried about my nephew, and couldn’t focus enough to write a good, balanced workout for the day, but I wanted to keep myself moving.

The good news is I now have around 700 different workouts here on my blog to choose from. So this will be today’s workout, and I would like to get in a run tonight. Exercise is a great stress reliever, and helps me to stay focused.

I am off to work, but I hope you all have a great day, and enjoy today’s workout.


All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. 1 Leg Frogger (right)
2. 1 Leg Frogger (left)
3. Bird Dog (right)
4. Bird Dog (left)
5. Up Dog Knee Drop Plank
6. Speed Skater
7. Crunch Plank
8. Ball Bridge
9. Side Plank Knee (right)
10. Side Plank Knee (left)

Repeat 1-3X

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

8 thoughts on “Plank It Out: 10-Minute Per Round Body Burn HIIT Home Workout + Cardio Jump Rope Workout

  1. Michelle

    ahhh don’t worry about us we have lots of your videos to choose from…..May God continue to heal your little nefew and hold his family tight in His arms during this time!!

  2. Marina

    My heart goes out to your nephew and your family. He is in my prayers to stay strong and come through this a healthy little boy. May you all find some peace during this time of stress.

  3. Amy

    I’m praying for your sweet little nephew.
    You are so sweet to still think of us when u are feeling so much stress. Bless you Melissa, and Dax too.

  4. Prayers for your nephew. I am an OT as well and I work in the school system so I get kiddos when they turn 3. So many of them have had some rough starts in life and make such remarkable recoveries!! I will be praying that he makes a full recovery!!

  5. Aww Melissa, you are so thoughtful!! You have so much to worry about and you still think of us! ! Praying for your little angel Dax for a speedy recovery.. i couldn’t wait to log on today to see how he’s doing, please keep us posted. This workout is great and I’m so glad you incorporated jump rope, that’s my thin , I’m addicted to it.. thank you for allowing us to workout with you daily . Take care

  6. Amy

    Held that plank for 2 mins 6 sec. That was so hard cuz I usually only practice it for 1 min 18 sec. Thank u for the challenge!
    I did this workout and paused between each exercise and did jump rope.
    Hope Dax is better today!

  7. Anonymous

    Father God, bless all whom are taking the time to pray for Dax and his entire family. Thank you for the loving and caring staff you have put in his care. May your Soirit strengthen mommy and daddy and the entire family. In Christ powerful name may Dax’s recovery be amazing.

    Melissa, thank you for taking the time to be w us and allowing all of us to pray for Dax and family.


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