Home Workout #49: Abs, Glutes & Jump Rope HiiT

Home Workout #49: Abs, Glutes & Jump Rope HiiT

Beginner, Intermediate & Advanced!

Today's 20-minute HiiT Home Workout targets your glutes and abs! My Mom demonstrates the beginner and intermediate exercises, and I demonstrate the advanced exercises. Do it with us! It FUN!

workout 49 glutes abs jump rope hiit

Equipment Required:

49 bench

Video Workout

Keep this circuit mega-INTENSE; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. Maximize fat-burning by doing this workout fasted as soon as you wake up … and stay fasted for at least 2 hours after the workout (you can drink your BCAAs).

To learn more about my intermittent fasting program, go StartFastingToday.com. They are free tutorials. Yes, FREE! And you can unsubscribe if you are not happy (but you will be!). It's worked for over 10,000 of my customers!

This circuit consists of 7 exercises. Set your timers for 46 seconds of work and 10 seconds of rest. You don’t have to do exactly what I’m doing. That's why mom also stars in this video to show you intermediate and beginners options!

GOLD (advanced) Version: Follow me in the video:

  1. Bench Alternating Step Ups (I used 12 pound dumbbells. Lift as heavy as you safely can. The higher the bench or chair, the harder the exercise).
  2. Jump Rope (Bounce Step as fast as you can while maintaining proper form)
  3. Drop and Squat (I used a 25 pound Kettlebell)
  4. Jump Rope (same as in #2)
  5. Squat with alternating Leg Abduction (I used a 25 pound Kettlebell)
  6. Jump Rope (same as in #2)
  7. Plank with Contralateral Arm & Leg Raises

SILVER (intermediate/beginners) Version: Follow my mom in the video:

  1. Stool Alternating Step Ups (Beginners use no weights and intermediate can use lighter dumbbells)
  2. Side Steps (Beginners use no weights and intermediate can "pick up the pace" and use light dumbbells)
  3. Drop and Squats (Mom used a 16 pound Kitty Litter jug that was half full … ie. 8 pounds)
  4. Knees Up (Beginners use no weights and intermediate can "pick up the pace" and use light dumbbells)
  5. "Rubber Walk". (Change the difficulty by changing your hand and feet positioning)
  6. Forward and Backward March (Beginners use no weights and intermediate can "pick up the pace" and use light dumbbells)
  7. Plank hold (Beginners bridge from the knees, advanced bridge from the toes).

Do the workout with me! Just click on the video and GO!

p.s. Mom follows my Fat Loss Fast System and she has been maintaining her 20 pound weight loss since 2014.


Make sure you stretch and foam roll after the workout (especially your calf muscles). I used my Beastie Bar and Stand in today’s video, and strongly recommend it, as well as the Rumble Roller. Watch my video to learn how to use the Rumble Roller.


Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. I loved your workout today with your Mom. I just found you a few weeks ago, and I am still receiving your emailed Hiit’s (I think I’m on 12), but I always download the recent one’s too to see how much your body has changed. You’ve done a remarkable job with your fitness. I have three questions if you have the time.:
    1. Where can I get cute workout clothes like your’s?
    2. What interval timer app are you using on your computer?
    3. How long has it been from Hiit #1 to today’s Hiit? I’m trying to estimate how long it will take me to improve my fitness by your results.
    Thanks Sara. You are so funny, and your videos have really kept me going.

  2. Nice to see Mom – your audience includes lots of folks who are north of 50 and need inspiration too!

  3. I am interrested in knowing what program is your timer. You set it on your computer, is it something that I can use on my computer?

    Thank you

  4. Hi Sara, I just stumbled across your youtube workouts this afternoon. Great workouts, great personality, great Mum! Seriously you both had me LOL’ing watching this. Look forward to watching more and better yet participating in them – just need to pick myself up a jump rope. Thanks again. Suzanne

  5. What brand of arm band calorie burn counter do you use? Thank you so much for the free workouts. I’m 47 and getting closer and closer to reaching my wedding day weight. You are very inspiring and delightful to work out with every morning. I love it when your Mom joins you. I left the gym almost 3 months ago and haven’t looked back. Thank you again!

  6. Thanks For being Awesome and Beautiful! I’d like to pick your brain one day on Some Nutrition Ideas For maintaining a low boday fat % (8-10%)


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