Home Workout #43: Jump Rope & Core HiiT

Home Workout #43: Jump Rope & Core HiiT

Jump the Plank!

Do it NOW! This is a Jump Rope and Core circuit. It's 10 minutes long and consists of very intense jump rope drills mixed with various styles of planks.

Remember: You don’t need long workouts to get a killer body. Minimum Effective Dose actually works! My Fat Loss Fast System is based on this concept and it's responsible for my consistently lean body, as well as my increased happiness, satiety, immunity, productivity and more!


Equipment Required:

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).

This circuit consists of 15 exercises. Set your timers for 30 seconds of work and 10 seconds of rest. Once is enough. I explain why at the end of the video.

  1. Jump Rope (Bounce Step). Beginners can jog on the spot for all Jump Rope Sequences.
  2. Alternating Up/Downs
  3. Jump Rope (Alternate Foot Step)
  4. Swiss Ball Plank: Alternating Toe Taps
  5. Jump Rope (High Step)
  6. Breakdancer Planks
  7. Jump Rope (Forward Straddle)
  8. Jumping Jack Planks
  9. Jump Rope (Bell Jump)
  10. R Side Plank Dips (bench)
  11. Jump Rope (Side Straddle)
  12. L Side Plank Dips (bench)
  13. Jump Rope (Skier's Jump)
  14. Starfish plank
  15. Jump Rope (X-Foot Cross)

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



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. Hi Sara,
    Love the workouts..I have gotten pretty good with the jump rope and can do all the moves you incorporate. What I can’t do is some of the fancier moves. When you start using the rope on the side it is hard to see what your actually doing. Your video on jump robing is really good, perhaps you could video on a slow motion mode so we can see actually where the rope needs to be. Sometimes it is hard to see if the rope is going around on its own or if you are jumping into.


  2. You are fantastic !!!!!

  3. You crack me up! Love the workouts! Thanks for another great one!

  4. Hey Sara!
    Such an inspirational video, just started doing your hiit and this is my second one and wow! Fasting 20/4 actually gives me more energy to do the workout!
    You are amazing… Obviously.
    How many calories burned during this workout?

  5. your workouts kill me & I love it!! Each workout i try seriously forces me to push so far beyond my physical limits. i hope i can continue to do your workouts as my conditions//health allow. . I love to see your fans post their incredible story’s.&success’s im not trying to be a bodybuilder i am however trying to build n maintain a better body and im thankful for you & your site/page!!!

  6. YOU ARE BAD ASS!! Fellow Canadian here loving your work outs and recipes so far! I’m not very good at jumping rope yet but I’m practicing everyday! Woot!

  7. Amen to that…!

  8. You really make it seem really easy along with your presentation however I find this topic
    to be actually something that I feel I’d by no means understand.
    It seems too complicated and very wide for me. I’m having a look ahead on your subsequent post,
    I’ll try to get the hold of it!

  9. Awesome as always!

  10. Hi Sara,

    I have heard you say many times that “double dipping” cause gingivitis. My friends think I’m full of shit because I have told them this several times even though I really don’t know. I figured its true because you are super smart and in super shape and you are super hot, and your a fricken dentist so you would know. Can you hook a sista up with some info about that so I can tell my friends to take their double dipping, gingivitis ridden mouths and shove it. Also, so they stop making fun of me.

    Thanks for the info in advance.

    • You CAN get gum disease from kissing, or even by sharing a drink or utensil.

  11. Hi Sara, I’m a thirteen year old girl and I have just completed my first workout with you. Before I do another day of this programme I would like to ask, will this work for me?! Does the fact that I’m thirteen matter? Do I have to do it everyday or as much as I can? I’m going to find it very hard to do this as I have school.. Please reply! Thank you!!

    • Please consult with your parents and your medical doctor first.

  12. This workout never gets tired. I love it!

  13. Loved this 10 min HIIT! Really appreciated both a video to work along with, and the written breakdown for backup. I’m a long time BeachBody workout fan, but now I’m doing a hybrid of your stuff with the P90X3 and T25. Anxious to see the benefits of IF with these great smarter not longer workouts! Thanks again!!!

  14. Is 10-15 minutes a day *really* enough or do I need to be adding in some other exercise?

  15. Great workout doc, i definitely need to get better at jumping rope, you make it look sooooo easy.


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