The Hottest Mess Workout

Aug 10, 2011 by

Abs Workout


Today I did a jump rope HIIT routine. The whole workout is only 20 minutes long. I increased the resting interval a little more, I think by doing that it gives you a little more leverage to push through the max interval. This routine targets your whole body, but the main focus is on abs, legs and back.

I was really having a hard time with the last round, so this workout was very tough. I will post my scores at the bottom of this post ( beat me if you can 🙂 ).

After I finished my workout, I also did 2 more exercises, which I will tell you about after the workout explanation.

Hot Mess Workout Video



Workout Explanation

Set your timer Gymboss Max for 2 intervals of 15 and 35 seconds, for the total of 24 rounds. First interval ( 15 sec ) is the rest interval, and second ( 35 sec ) is your maximum effort.
If you don’t have Gymboss here is an free online timer you can use instead.

There is 4 different exercises and you will go through this routine 6 times.

  • 1. Jump Rope High Knees

Notes: To drive your knees up, use your abs, you can also use weighted jump rope for extra resistance ( I didn’t this time ).

  • 2. Side Plank Crunch on a Medicine Ball

Notes: If you are a beginner, I recommend not using a medicine ball at all. Keep your body straight.

  • 3. Jump Rope Power Scissors

Notes: This exercise is not like the regular jump rope scissors. In this movement you are using a lot more power from your legs to perform the jump. Watch the video carefully and pay attention to how I jump.

  • 4. S&M exercise

Notes: This exercise is requires a lot of strength to do it in a proper form. It targets your abs, shoulders, back, and glutes. If you’ve never tried this exercise before, then practice it first before you add it to your workout.


After this routine, I also did 2 sets of planks off the chair 1 minute each. I like planks because they keep your core strong and lean out the abs without the bulk.


The second exercise I did after that is the Butt Blasting Exercise, 20 reps on each leg for the total of 3 rounds.


My scores for this workout

Jump Rope High Knees – 87, 86, 68, 57, 55, 50

Side Plank Crunch – 8, 7, 9, 7, 6, 7

Power Jump Rope Scissors – 60, 67, 70, 70, 60, 60

S&M Exercise – 14, 14, 13, 13, 12


PS – If you are having trouble watching the video on the site, you can watch it here on YouTube.


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  • Esal1

    Hi Tati, I thought I would bug you as today I am doing a Tati induced rest day. You have made a huge impact in the lives of the good people at Disavowed. We talk about you constantly, many of us have changed what we do because of you. We have people that probably spend more time with you then with us (we have nothing but good feelings for those that find a place that motivates them to achieve the goals that they have set). Anyway thanks for what you do, you do it really well.

    • Gerri Lee Schafer

      awwww…you got to be first to post, but I couldn’t agree with you more, love the new vibes

      • Thank you sweetie 🙂

        • Zarinda Bee

          Totally agree – you are a real gem Tati 🙂 I have even made a pdf booklet of all your workouts to work through and scribble my scores on because I know I will use your workouts a lot more than any others for the next few months xxx

          • Ahh you guys are so awesome, I am so lucky to have such amazing support, thank you so much 🙂

    • Ahh Ethan, that is so sweet :). I am so happy to be helpful to you guys, thank you so much for your kindness )))


  • Gerri Lee Schafer

    Good morning all,

    wow, another harder than it looks one Tati. I didn’t use a medicine ball for the side plank crunches, mine is very firm, doesn’t squish like yours does and I can’t risk a wrist injury, so used the floor. The power scissor jump ropes were really hard!!!! I only tripped up once though…lol.

    My reps

    1/ HKS 104-108-106-107-104-103
    2/ side plank crunch 14-13-14-15-16-16
    3/ power scissor jump rope 71-71-73-73-67-73
    4/ super girl plank 17-17-18-17-20-18

    I did one 45 second chair plank on elbows and one 1 minute chair plank on hands, plus 3 rounds of 15 two leg swiss ball rolls. this is my day “off” so didn’t want to work too hard. Now I just need to pick an upper and lower body WO from your site to finish off my week. Feel free to suggest some, but ones that don’t over use the shoulder.

    Gerri Lee

    • How about the new upper body and core one 🙂 Electric Beat Workout, it was awesome!

      • Gerri Lee Schafer

        yeah I looked at that one, but pull ups and pike presses…not shoulder friendly for me right now, I’ve decided on the Push and Pull WO modifying the reptile bombers to reptile push ups….I hate having a broken wing when I want to fly :(((

  • Christian

    I did this yesterday 4 /8
    Here are my scores
    Jump Rope High Knees 95,95 96,96,96,96
    Side Plank Crunch – 10,10,10,10,10,10
    Power Jump Rope Scissors – 78,78,78,78,78,78 (did normal scissors) Gone exercise the power scissors, now i can do the power jumping jack.
    S&M Exercise – 15,15,15,14,14,14

    Then i did “Abs Inferno & Light Cardio WO”

    Thanks for an awesome WO.
    Have a wonderful sunday!

  • Diana

    Hi Tati, that workout was insanely awesome! It hated it and I loved it at the same time. I did simple high knees, and instead of scissors I did power jacks. Thank you for that nice burn! 🙂

  • This was my workout for today. I believe this one was perfect (skipping plus ab exercises). My body was asking me for this type of workout. I ended with rotational goblet squat with 10 lbs med ball for 20 reps

  • tee_w

    Did this workout right after finishing Hot skater workout! Nice – good cardio! I switched the side plank knee to elbow to a side crunch as I find the other difficult on my shoulders!

    High knees – 50,71,74,68,81,63
    Side crunch – 6,12,10,10,12,12
    Scissor skip – 65,72,54,57,62,60
    Supergirl – 10,10, bathroom break! LOL ,10,9,9

    Thanks a bunch!