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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