Plank & Burn: Jump Rope & Plank for Tighter Abs: 20 Minute Fat Burning Workout

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Hi Everyone!

This is one of my Favorite Fat Burning Core Workouts. All you need is a jump rope and some space. No jump rope? That’s okay! Try rope less jumping, or substitute an alternate cardio burst like High Knees, Mountain Climbers or Burpees. Maverick’s recommendation is Burpees. 😉

Burpees anyone?

Burpees anyone?

During this workout we utilize multiple plank variations. Focus on form. The photo below demonstrates proper form and what to look for. If you aren’t sure if your plank form is correct snap a photo of yourself in plank. You can use the timer on your phone or camera, or ask a friend to take a photo for you.

Seeing yourself on camera or in a mirror can help you to make the props adjustments to your form. Proper exercise technique will help you maximize your workout results. Alterations in your form will actually change the muscle groups being worked. Even seemingly small changes, can have a big impact on your results.


Proper Form

If you are still gaining strength and you struggle to maintain form, do your best and keep trying! You might not be ready for some of the harder variations of plank yet, but you will be. You can always choose to hold a plank instead of doing the harder variation, if you are still building up your strength. Remember, you can always modify an exercise to your level, just be sure that you are progressing along the way.

For example, maybe you can only do 4 Plank Leg Lifts before your form starts to change. Do those 4 and then transition to a static plank. Maybe next time you do this workout you will do 6 or 8 Plank Leg Lifts before transitioning to plank. Always challenge yourself, but do not feel bad if you can’t make it through the whole series yet. You will get there! The great thing about exercise is you can continually improve your strength, and if you pay attention you will see those changes along the way!


During Leg Lift Plank don’t allow the back to arch. Maintain a strong core throughout the movement to support the low back and activate the glutes.

During this workout you also want to push your pace during the cardio. The level of intensity that you are working at, will affect the fat burning of this workout. Challenge yourself during the cardio bursts, and you will notice positive changes in your speed, results, endurance, and overall strength.

Have fun with today’s workout! I will see you tomorrow with a new one!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated:

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*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise. 
The entire routine takes 20 minutes. 

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank 
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

 Repeat 1-3X



5 thoughts on “Plank & Burn: Jump Rope & Plank for Tighter Abs: 20 Minute Fat Burning Workout

  1. Irina

    Hi Melissa, was wondering if you have info on how do you get back to workouts after having a cold / flu? Or do you still exercising through this period?
    Thanks, Irina.

  2. Irina

    Melissa, i’ve come across this one on Facebook, personally this is first time i’ve heard/read about the plank in this way! what are your thoughts about it?

    “Planks are for the super-fit and athletes, not for soft, desk types to go bananas with once a week,’ Dr Michael Durtnall, founder of the Sayer Chiropractic Clinics in London, told me.

    ‘Planks put a searing pressure into the costochondral joint as you lift up. As you hold the body from the floor, there is tremendous pressure on all the rib joints as well as the shoulder joint.

    ‘Patients with loose ligaments or joint instability will find this a potentially upsetting exercise, as it can inflame joints quickly.

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