7 Minute Jumping Interval Workout

By July 10, 2018workout

7 Minute Jumping Interval Workout

So, I hear you want flat abs. Join the club! The good news is, six-pack abs are totally possible. But here comes the bad news: all the ways you’ve been trying to achieve them… aren’t getting you anywhere. Spoiler Alert: traditional ab workouts alone are not going to get you a six-pack. Seriously. You could do a 45-minute ab workout every day for the rest of your life, and you still would never be able to see even one ab.

Wait — what about all the magazines you’ve seen claiming to have the new, cutting edge, top secret, fat-blasting ab workouts? That’s just solid marketing – I mean doesn’t calling a workout ‘sexy abs fast!’ spark your interest?

While ab-specific workouts are great for strengthening and toning the abdominal muscles, what you really need to do is burn more calories than you consume. It’s all about burning the midsection fat that hides those sexy abs.

Obviously a proper diet is a huge factor. But in addition to eating right, doing high burn interval training exercises that not only maximize calorie burn per minute but also have an intense after burn factor (so you burn MORE all day long) is key!

Here is one of my favorite jumping workouts jam packed with exercises that will get your heart rate up and your muscles engaged. Are you ready to start burning more fat faster than ever? Well what are you waiting for? Press play and start chipping away at your belly to reveal that stellar six pack.

EQUIPMENT + OVERVIEW
EQUIPMENT //
+    Using a jump rope for this workout is optional. But all you really need is your body.
+    Yoga mat or soft surface
 
WORKOUT STRUCTURE //
This is a high intensity interval workout that will help you burn the highest amount of calories quick. 12 exercises back to back for 30 seconds each, for a total of 7 minutes of sweat.

 

WORKOUT DETAILS

Duration   7 min.  |  Type  HIIT, Interval, High Calorie Burn 
GET THE ABS YOU WANT STEP-BY-STEP   //

 

12 exercises x 30 seconds each
= 7 minutes of workout
  • Pencil jumps or jump rope 
  • Body weight squats
  • Side to side jumps
  • Reverse lunges 
  • Jump back & forth
  • Opposite leg reverse lunges
  • Single leg jump 
  • Superman Pushups
  • Single leg jump
  • Tricep Dips
  • Cross Jumps
  • Bicycle Crunches

BREAKDOWN //

1 // Pencil Jumps or Jump Rope

Step 1 //

Stand with your feet together and begin jumping. You can actually use a jump rope or you can just pretend!

2 // Body Weight Squats

Step 1 //

Begin standing with your legs a little more than shoulder width apart.

Step 2 //

Bend your knees and sink into a deep squat, keeping your chest up and sending your butt towards the wall behind you.

3 // Side to Side Jumps

Step 1 //

With your feet together, jump your body from left to right. Pretend like you’re jumping over a line on the floor beneath you.

4 // Reverse Lunges

Step 1 //

Start standing with your feet together.Lunge one leg backwards lowering your back knee towards the floor, your opposite leg ending bent in a 90 degree angle.

Step 2 //

Whichever leg your stepping back with, punch the same arm straight out.

Step 3 //

Your opposite arm can touch the floor to help stable your balance.

Step 4 //

After each lunge, bring your feet back together to the standing position you started in.

5 // Jump Back & Forth

Step 1 //

Again, like you’re jumping rope, jump forward and backward slightly.  

6 // Opposite Leg Reverse Lunges

Step 1 //

These are just like the lunges you did 30 seconds ago but opposite.  So whichever leg you lunged with last time, switch it.

Step 2 //

Punch out the same arm as the leg that is lunging and lower the opposite arm to the ground for stability.

Step 3 //

Begin and end standing with your feet together.

7 // Single Leg Jumps

Step 1 //

30 seconds of jumping on one leg.

8 // Superman Pushups

Step 1 //

Begin in a push up plank position and lower your body all the way to the ground so that you’re lying flat on your stomach.

Step 2 //

Then lift both legs and both arms up off the ground like you’re superman, flying through the air.

Step 3 //

Bring your arms back below your shoulders and push yourself off of the ground like a push up. Repeat.  

9 // Single Leg Jumps

Step 1 //

30 seconds of jumping on one leg.

10 // Tricep Dips

Step 1 //

Begin in a table top position so that your body forms a rectangle with the floor.  To do this, place your hands on the floor with your arms extended below your shoulders.  Your feet should be positioned below your knees and your face looking towards the ceiling. Your feet and knees should be close to touching.

Step 2 //

Begin the exercise by bending your arms and lowering your butt to the ground. Straighten your arms, bringing your body back to the table top position. Repeat.

11 // Cross Jumps

Step 1 //

Begin jumping your left leg over your right then reverse it.

12 // Bicycle Crunches

Step 1 //

Lie down with your back on the ground. Put your arms behind your head like you’re doing crunches and bend your knees so that your legs are in the air directly above your butt.

Step 2 //

Begin bicycling your legs and crunching your abs. Bring one leg towards your chest, touching your opposite elbow to the leg that is bent. Straighten your other leg outwards, hovering just above the floor.

Step 3 //

Repeat this motion switching your legs and twisting your torso to try and make knee to elbow contact, engaging all of your abs.  

You may be worn out after all of that jumping, but I bet you can feel the activation in your abs! You’re closer than you were only 7 minutes ago to the body and belly you want to have. Do this workout everyday and pretty soon your abs will not only be rock solid, they’ll be out to play just in time for the rest of the summer!

This is a super sweat — if you make it through, comment below which exercise did you love the most?

#InspireYourself

Amanda

Leave a Reply