Tuesday, January 15, 2013

HIIT: 15 Minute Home Fat Burning Cardio Body Sculpt

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises
Total Time: 15 Minutes

1. High Knees
2. 3 Way Frogger
3. Lunge Jump
4. Burpee
5. Hip Lift
6. Bicycle 
7. Side Plank Hip Lift (right)
8. Side Plank Hip Lift (left)
9. Jump Kick (right)
10. Jump Kick (left)
11. Surfer Burpee
12. Knee Drop Plank
13. Knee Slap Squat
14. Twisting Scissor
15. High Knees

Hi Everyone!

Tonight's workout is a high intensity fat burner, that will help sculpt your entire body! It only takes 15 minutes, but it's intense! I love interval workouts, because you can get in an effective workout in a short period of time. Plus, they keep your metabolism revved for hours afterward. 

After doing this workout I ran 2 miles on the treadmill while Jesse went through the workout. 

I feel great now! Working out consistently always makes me feel good physically and mentally. I find that I have more energy, and less cravings for unhealthy foods. 

Have a wonderful night, and enjoy the workout!

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  1. Hi Melissa! Great workout - I have a question about the knee drop plank. You say not to just bend your knees and I was having a hard time figuring out how to complete the exercise without just bending my knee. Can you be more specific? Thanks!!

    1. She says "don't bang your knees down" not bend.
      Hope that clarifies!

  2. Wow! Killer workout! Can't wait to try it tonight! :)

  3. Amazing workout! Thank you for getting my day off to a great start!

  4. This was great!! Thanks Melissa :) BTW- your arms are looking fab!!

  5. Thank you for this workout! It's awesome!

  6. Melissa - love the intensity, but cant do the impact on the legs. Thought I could get through the knees part, but got to the frogger and no way..

    Love your stuff anyway.

  7. Ooooh boy was I winded after this one. Those scissors are killer!

  8. Done! !! + 3.5. Km

  9. I did this yesterday and forgot to post, I did one round and 10 minutes of jump rope. I was super tired, I was enjoying the nice weather and was digging/gardening for 3 hours! Legs are killing!!!

  10. I hope we are not expected to repeat this one lol. Looks like 1 round is advanced enough!

  11. Is it normal to feel like you have to puke after a workout? I feel like puking after this!

  12. Great workout! Just finished!

  13. 2 rounds....intense