“Hop to it” jumping cardio interval workout

 Hi ๐Ÿ™‚ How’s your morning going? I’m still feeling glorious after an AMAZING Zumba class last night. I went to check out Party Fitness, which only has Zumba classes, and it did not disappoint. Zumba classes are usually very hit or miss (no in between!) and I was pleasantly surprised by the class at the atmosphere. I walked in and wanted to yell, “MI GENTE!” (<– my people) and hug everyone.  They have flashing lights, extremely loud music, the instructor was fantasticโ€ฆ I’ll definitely be back!

Party fitness

Today we’re off to a local theme park, so I thought I’d share a quick and sweaty workout you can do anywhere with just your own bodyweight and a little space.

Hop to it

Here’s the printable/pinnable:

Hop to it cardio workout

and form cues, along with some tips of beginners. I know many of you will be traveling this weekend, so it’s a great hotel or quick travel workout option. Let me know if you give it a whirl!

As always, check with a doc before making any fitness changes. Honor your body and modify as needed.

Beginners: you should be able to comfortably complete 30 minutes of steady state cardio on most days of the week before experimenting with any type of interval training. If you have your cardio base down, low impact options are provided.

Warm up for 5-7 minutes, moderate cardio of choice.

Then, complete the following exercises in a circuit. You’ll work for 45 seconds and take a 15 second rest before heading to the next exercise. Want to make it a longer workout? Repeat it from the beginning and cool down for a 30 minute workout (including warm up and cool down).

1.) Bounding burpees. This is a class burpee, but on the squat portion of the movement, you’ll spring forward and travel. In a small space? On the second one, you’ll go back the way you came, alternating back and forth. Beginners: you’ll “walk” instead of jumping two steps forward, but keeping your body low and your knees bent to fire up your quads. Step each foot back into plank position, step each foot back to your hands and stand up to reach up towards the ceiling. Looking for an advanced variation? Add a tuck jump on the vertical jump portion.

2.) Side to side hops. You’ll jump side to side, trying to keep your legs as close together as possible. Make sure to land with a soft knee and reach your arms up towards the sky/ceiling on the jump to make it more challenging. Beginners: hop one foot at a time (right left, left right).

3.) Plie squat jacks. For this one, you’ll jump out to a wide plie squat, and then jump to bring your feet back together. For a low-impact variation, do regular plie squats. Challenge: hold a flat weight against your chest.

4.) Reverse lunge knee up (right side). Step back into a reverse lunge (keep good form with your front knee over your front ankle, chest lifted and core tight), bring your back leg up and bend it to jump up before going back into your reverse lunge. Beginner/low impact: regular walking lunges are great options.

5.) Reverse lunge knee up (left side); switch sides!

6.) Traveling squat jumps. Bound forward with your squat jump, land softly, rotate and jump back. Low impact: the same kind of the bent-knee deep squat walking you did for the bounding burpees. You’re going to feel like a giant goober doing it, but no one cares. Just roll with it and enjoy the sweet leg burn.

7.) Plank jacks. Come into a regular ol’ plank position. Jump your feet out wide and (optional) bend your arms to lower into a pushup. Straighten your arms as you exhale and jump your feet back to plank. Low impact: walk your feet out one at a time, and skip the pushup if you need to.

8.) Jog in place. Nice, easy jog in place.

9.) High knees. This is where you power it up and get your knees as high as you can. Low impact: march with high knees.

10.) Pushups or plank. Your choice! Looking for ideas? Check out these plank variations and these pushup variations.

Cool down and stretch.

xoxo

Gina

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26 Comments

  1. Ashley @ A Lady Goes West on April 16, 2014 at 12:27 pm

    This is a good one, aptly timed for Easter. I’ve never done bounding burpees before, thanks for that tip. Have a good time at the theme park. ๐Ÿ™‚

  2. Erin @ Girl Gone Veggie on April 16, 2014 at 12:28 pm

    If you are ever in Omaha I go to the best Zumba instructor in the world. His name is Dillon and he is so fun and fabulous. I’m still sore from Sunday’s class. The only problem is he’s getting so popular we’re running out of space in the room. Ahh it’s the best!

  3. FitBritt@MyOwnBalance on April 16, 2014 at 12:44 pm

    I totally agree with you that Zumba can be very hit or miss. Some classes are fabulous and others leave me wondering if I just experienced Zumba or something else! Glad you had such a great experience! ๐Ÿ™‚

  4. Lauren @ The Bikini Experiment on April 16, 2014 at 1:12 pm

    I’ve only taken Zumba classes at the gym so I’m sure a dedicated studio would be great. Thanks for the workout!

  5. Tracy on April 16, 2014 at 1:20 pm

    Whoa! Looks like a good one as usual! Hope the theme park was a blast! So fun exploring your new area, I’m sure!

    • Fitnessista on April 17, 2014 at 12:50 am

      thank you! yes, we’re having a blast so far ๐Ÿ™‚ hope you’re having a great week!

  6. Jackie on April 16, 2014 at 1:24 pm

    This looks killer!

  7. Liz on April 16, 2014 at 2:46 pm

    ahhh your outdoor space looks so cute. You got very lucky finding a good place.They come up for rent so infrequently.
    Hope you enjoy the amusement park. You should definitely get a membership to the zoo here, Liv would love it.

    • Fitnessista on April 17, 2014 at 12:42 am

      thank you! we got super lucky. i was watching zillow like a HAWK and the second it came up, i called.
      we got a safari park membership today. does it work for the zoo too, or no?
      xo

      • liz on April 17, 2014 at 12:55 am

        Yes pass can be used at both places. The zoo is so close that it’s nice for a couple hours here and there, and not to mention that Balboa park is a cool area to walk around.

        • liz on April 17, 2014 at 1:04 am

          I also just thought of some places in your hood you should check out. Naked cafe at Roscranse and Midway, the colexxian is to die for. Also fig tree is really good. They have one in liberty station but I prefer the one in PB, the ambiance there is awesome. And they have an amazing carb and lobster cakes bennie.

          • Fitnessista on April 17, 2014 at 1:12 am

            amazing, thank you!! i saw naked cafe this week (liv took a class at if i was a bird) and i can’t wait to check it out ๐Ÿ™‚ will look for fig tree too! xo



        • Fitnessista on April 17, 2014 at 1:11 am

          i’ve been wanting to check out balboa park! perfect, we’ll probably go for the mornings and have a little picnic before coming back for nap. liv will love it!

  8. Sara @ LovingOnTheRun on April 16, 2014 at 3:45 pm

    I have never gotten into Zumba probably because I am very uncoordinated but I’m glad you found a great class nearby! Enjoy your day ๐Ÿ™‚ GREAT workout! I will be trying this while traveling this weekend.

  9. Jessie on April 16, 2014 at 4:04 pm

    Your new backyard looks so green ๐Ÿ™‚ This workout looks great! I’ve been doing a lot of jump moves on my HIIT days, 4 different ones in Tabata format, all sorts of sweaty afterwards.

    • Fitnessista on April 17, 2014 at 12:41 am

      it’s so green and lush here. definitely not something i’m used to!

  10. Lauren @ Focused To Be Fit on April 16, 2014 at 4:22 pm

    Bring on the burpees – my favorite!!!

  11. Laura B @ FitMamaLove on April 16, 2014 at 5:11 pm

    Quick and effective with jumping = my favorite type of workout!

  12. Brynn on April 16, 2014 at 6:13 pm

    I can’t wait to try this workout over the holiday weekend while we are traveling to our family’s house. It is so nice to find a workout that doesn’t require much or much space so you have no excuse to ‘hop’ to it. (I couldn’t help myself.)

    • Fitnessista on April 17, 2014 at 12:40 am

      heh heh ๐Ÿ™‚
      let me know how it goes!

  13. Polly @ Tasty Food Project on April 16, 2014 at 6:54 pm

    Thank you for sharing your workout with us! I’m definitely going to pin this!

    • Fitnessista on April 17, 2014 at 12:40 am

      let me know if you give it a try!

  14. Megan @ The Skinny-Life on April 16, 2014 at 10:46 pm

    I think all group fitness classes are hit or miss. A lot depends in the instructor and some the people too. You just have to try them out until you find the right fit. You’re lucky you found a good one right away!

    • Fitnessista on April 17, 2014 at 12:39 am

      i feel like i’m dating the fitness world here, but i’ve been pleasantly surprised so far!

  15. Becca on April 22, 2014 at 9:40 pm

    Just finished this! First time doing hiit so did 30 seconds on 20 seconds off! SWEATING!!!! LOVE it! ๐Ÿ™‚

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