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

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!
Melissa

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

30 Day Challenge: Day 13: Core and Cardio

Hi Everyone!

This is day 13 of my 30 Day exercise challenge! I apologize for getting the breakdown posted a day late. I had a very busy day yesterday, so I didn’t get to workout and film this video until 11 pm.

Jesse’s birthday party is today, and I had a lot of last minute shopping to do, and I had to pick up a very special cake for him. 🙂 I will share pictures later.

One round of this workout takes 15 minutes. I alternated jump roping with core strengthening moves. Jumping Rope is a great cardiovascular exercise, with wonderful muscle building benefits, and high fat/calorie burn. Jump roping can burn around 11 calories per minute (this can go up or down depending on the effort you are putting into it).

Remember, your core is more than just looking sexy on the beach, it is the support for every exercise, and every functional move you do in your life. Having a strong core improves your performance in virtually everything you do, and helps prevent injury.

You guys continue to impress me every day with your #30DayChallenge check-in posts on Facebook, Instagram and Twitter.

See you later today!

Melissa

10/50: 10 seconds of rest between exercise, 50 seconds of Max reps.

1. Plank Crunch
2. Jump Rope
3. Temple Tap Abs
4. Jump Rope
5. Mountain Climbers
6. Jump Rope
7. Superman
8. Jump Rope
9. Bicycle
10. Jump Rope
11. Elevator Plank (right)
12. Jump Rope
13. Elevator Plank (left)
14. Jump Rope
15. Boat Kicks

Better Buns: Jump and Burn Workout

Hi Everyone!

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!
Melissa

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

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.

Plank and Burn: Jump Rope and Plank for Tighter Abs: 20 Minutes

Hi Everyone!

This was my workout yesterday. I alternated jump roping with 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain.

If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank.

Although this is an incredibly effective exercise, it is often performed inaccurately.

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.

I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks.

Have fun!

Melissa

*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

Lean Muscle, Fat Blaster and Jump Rope Workout

Hi Everyone!

Today’s workout has two parts (both videos are below). I started off with a 6 minute Jump Rope cardio workout/warm-up. If you want to maximize your benefits during a workout you should always warm up.

Jumping Rope is also a great stand-alone workout. Check out: Health Benefits of Jumping Rope. You can always add jump roping before or after any workout. I don’t talk about it enough, but you should always warm-up and cool-down to optimize the benefits of your workout. You will be able to complete the workout at a higher intensity, and increase the benefits of your metabolic system if you are warmed up. Stretching should be completed post-workout.

Part 2 of the workout is a Lean Muscle, Fat Blaster. It’s a great workout for building strength and definition, while simultaneously burning away fat. It’s a HIIT workout, so push during each 50 second interval, and rest for 10 seconds between exercises. Remember to always listen to your body, and work at your own pace. If you are just starting out don’t be discouraged if it’s hard. Write down what you are able to do the first day, and make your goal to improve on that each time you do the workout.

Enjoy!
Melissa

PS I was in Beast-Mode today so I followed this up with a 4 mile run (at an easy pace) outside with Jesse. I did one round of each of the workouts below. If you aren’t running you can increase the number of rounds, or make it work with your schedule/routine.

Repeat: 1-3 Times

Repeat: 1-3 Times

1. Burpee
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Plank Lift to Down Dog
5. Table Kick (right)
6. Table Kick (left)
7. Russian Kick Push-up
8. Pendulum Squat
9. Monkey Jump Push-up
10. Lunge Twist

12 Minute Body Weight Interval Fat Burn

Hi Everyone!

Today’s workout is quick and easy to fit into your schedule. I repeated it, but another option would be to fit it in a couple different times during the day (surely you can find 12 minutes somewhere!)

It’s an interval workout and utilizes cardio bursts in between each exercise. For round 1 I jump roped, for round 2 I did high knees.

Interval workouts are a great way to get your heart rate up, and optimize your fat burn. This style of workout actually leads to increased fat/calorie burn for hours after your workout.

The breakdown is below the video. 🙂 Have a great night! Also, if you’re on facebook please vote for me in Fitness Magazine’s Face of Fitness contest. I am one of 10 finalists for the Reader’s Choice Award, and the winner is automatically one of 5 grand prize finalists. Vote Here and be sure to like my facebook page while you’re at it! Melissa Bender Fitness

Melissa

All Levels: max reps during each 50 second interval, 10 seconds of rest.
*I am writing jump rope, but you can also choose to march in place, do high knees, or even mountain climbers.

1. Jump Rope/High Knees/March in Place (depending on current level of fitness)
2. Side Lunge Jump
3. Jump Rope
4. Mountain Jumper
5. Jump Rope
6. Squat Jump
7. Jump Rope
8. Prone Heel Lift
9. Jump Rope
10. Low V-Up
11. Jump Rope
12. Plie Pulse

Body Sculpt Workout

Hi Everyone,

I have been having technical difficulties uploading my video to youtube for the last two days, so this is my first time uploading a video directly onto my blog.

I love the new shirt I am wearing in my video. I bought it on etsy from Nutrition Snob. She did a great job, and customized the order so it was made the way I wanted it. Click on her name if you want to check out her other products.

Yesterday was a busy day for me. I woke up, and walked 5 miles while reading on the treadmill. I lost track of time while waiting for Jesse to wake up. When Jesse woke up we went for a 3.5 mile run at a nice light pace. We also went down near the river and filmed the workout video below. Then, in the evening Marie asked me to do a light run with her. I would put that run right around 2 miles.

I feel great today, not sore at all so I didn’t push myself to hard. There will be a new workout up later today so check back. In the mean time, enjoy this full body workout!

Melissa

Beginner: 10 reps, 30 seconds timed

Intermediate: 15 reps, 45 seconds timed

Advanced: 20 reps, 60 seconds timed

Equipment I use: Jump Rope (but you can substitute high knees)

1. Jump Rope (timed)

2. Surfer Burpee

3. Plie Heel Pulse (timed)

4. Round Kick (right)

5. Round Kick (left)

6. Jump Rope (timed)

7. Frog Jump

8. Chair Pulse (timed)

9. Squat Crunch (right)

10. Squat Crunch (left)

11. Jump Rope (timed)

12. Oblique Reach (left)

13. Oblique Reach (right)

14. Jump Ups or Jump Squat

15. Supergirl Pushups

Health Benefits of Jumping Rope

If you are going to invest in one piece of equipment for your exercise program I highly recommend getting a jump rope.

Jump roping is a great cardiovascular, strength building exercise. U.S. Olympic Wrestler, Buddy Lee, has cited research saying that 10 minutes of jumping rope can be as effective as 30 minutes of jogging for improving cardiovascular health. It is a wonderful cross-training exercise that can be beneficial in a variety of sports.

It is also versatile. You can do normal jump roping, skipping, high knees, or low jack jump roping.

Jumping rope doesn’t just burn calories and improve the functioning of your cardiovascular system. It also helps with: hand/eye coordination, balance, strength, and bone density. It does all this while working your legs, ankles, calves, glutes, thighs, back, arms, abs, shoulders and chest.

If you are buying a jump rope you want to measure it by stepping on the center of the rope, and lifting it until the handles reach your shoulders. Also, use proper form when jumping. Your arms should go out from your body at a 45 degree angle, and you should turn the rope with your wrists. Take breaks as needed, and slowly work your way up to longer periods of endurance.

I think jump roping makes a wonderful warm-up and cool down. It can be done almost anywhere. I like it as an extra cardiovascular activity to add to running. I love that I can do it in my house, so the weather never impacts my decision to workout.

If you feel inspired you can add some jump roping before or after any of my workouts. So enjoy!

Melissa