20 minute interval high knees jump rope HIIT

1 minute max effort high knees jump rope / 1:30 rest (with 30 Mt. Climbers so not exactly 1:30 resting the whole time) x 8 rounds

I am super happy I could do unbroken high intensity high knees jump rope for most of my entire 1 minute! Roughly about 120-150 skips!

Then 3 sets of double band sumo and monster walk to burn some bootay!

20 minute interval high knees jump rope with plank knee rollin as rest

1" on / 1:30" off - 8 rounds
High knees jump rope 1"
Plank knee slide in on rest

Average HR 130bpm
Max HR 154bpm

20 min countdown HIIT high knees jump rope

Focused more on speed jump & an all out
Average skips 100-150

Rest as needed- until HR back normal aka no pounding head heartbeat anymore

25 min HIIT high knees jump rope / 10 ab wheel rollout

25 min countdown HIIT high knees jump rope / 10 ab wheel rollout

Got 7.5 rounds total (200-120 skips - downhill as round progressed-tired couldn't push much intensity twds end)

25 minute HIIT high knees jump rope / Ab Wheel Rollout

Set timer to 25 minute countdown and did high knees HIIT jump rope with 10 Ab Wheel rollout during resting time.
Got 8 rounds total
(220-100 skips - downhill as round progressed-tired couldn't push much intensity twds end)

20 minute HIIT high knees jump rope

5 min freestyle jump rope warm up - 400 skips

25 min high knees jump rope HIIT
Got 8 rounds
Rest period was 15-20 straight legs abs
Stumbled a lot first 4 rounds
Did between 150-250 skips
Highest skips at 4th & 8th round

20 minute High Knees Jump Rope Workout

20 minute countdown - Do as many high knees jump rope until couldn't do anymore. Rest period was 20-30 straight legs bicycle abs.

I got about 8 rounds total. I did about 150-220 skips each round at least. Good stuff!

20 minute HIIT cardio & Abs Circuit

30sec rest / 1 min intense -14x - 21 min HIIT
High knees jump rope/ KB Swing 35lbs

Av HR: 148bpm
Max HR: 162bpm

3 rounds Abs
Lying leg Raise w overhead weights (2x15lbs kb) x 15-20
Elbow front plank & reach x20
Knee hugs 15x

High Knees Skipping HIIT and light glutes workout

Off from the gym but NOT OFF completely from a workout.

I have been slacking off on HIIT department so this morning I busted out 30 minute high knees skipping HIIT (1 minute max effort with 3 minute break - repeated 7-8 rounds).

Then I did various light glute workout: seated band hip abduction, standing leg hip abduction, clams, single leg hip thrust, glute march, band side walk, band forward walk etc.

Felt so good to do the skipping again, although my endurance might not be as good as before.

March Challenge 6: Cardio and Abs

I didn't have time to compose my own workout so I just modified Zuzana's older Bodyrock.tv See Your Abs workout to fit into my March Challenge.

Do 3 rounds for each part:
Part 1: High Knees Skipping (10 sec off/30 sec on for 8 rounds)
R1: 54-64-63-70-66-50-53-50
R2: 65-56-69-52-62-50-64-55
R3: 50-40-49-50-58-50-65

Part 2: 30 reps Knee Raises
R1: 1:12
R2: 1:01
R3: 1:02

After took a short break to sip water and wipe my sweats, I completed 50 Burpees (competition style) as part of 50 Burpees per day for 50 Day Challenge (Day 48!)

Bodyrock.tv: Wild & Free Exercise Challenge

I took a complete day off from workout yesterday to ease up my sore legs from my 5 One Leg Squat (each leg) practice I did the day before. When I got up this morning, I was determined to do this Wild & Free Exercise Challenge.

Workout breakdown

Complete 10 rounds of this circuit as fast as possible

25 Sandbag Swing (each arm) - I used 17.5lbs dumbbell and moved down to 15lbs at 7th round
100 high knees skipping

The biggest challenge of this workout wasn't really the workout itself, but more of my own mental challenge of boredom and this usually happens when I'm doing only 1-2 exercises in high rounds. Today was no exception. I had to stop the timer by the 5th round, stretched up a bit and continued with the rest of it.

Total active workout time according to my timer was 40:15.

Bodyrock.tv: You Push Me Workout

I was so pumped up when doing today's exercise, as if someone pushed me to my max.
Just like the title of today's workout. :)

Workout breakdown:

Set timer for 10 sec off /50 sec on for 15 rounds (15 minutes total)

1. Kick Over and Knee Raise (I did jump tuck instead) 18-14-15

2. Side Lunge Jump 44-35-34

3. Reptile Push Ups 14-14-14

4. Sandbag Clean and Squat (I used 20lbs backpack) 12-12-13

5. High Knees Jump Rope (no rope, I broke it so only regular high knees) 130-144-163



Phew, at the end of the workout, I was gasping for air and couldn't even talk, until I stretched and cooled down. I love today's workout!