Sunday, May 12, 2013

23 Minute High Intensity Interval Workout: Full Body Cardio HIIT



 Hi Everyone!

This workout kicked my butt! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn. 

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals. 

I have mentioned before, HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism. 

Enjoy the workout! It made it into my new favorites list!
Melissa



Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises. 

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises. 
*HIIT workouts are very intense. Push yourself, but also listen to your body. 

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

26 comments:

  1. Just did this and it was a killer ! I really enjoyed this workout, the first that I did with you, in real time :) thanks a lot (Angelique, 27, from France)

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    1. Awesome job Angelique! This is a tough one, but it instantly became one of my favorites. :D

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  2. this looks a toughie! I will start with 30/10 interval first :D

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    1. Perfect! Build up to the longer interval. :)

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  3. this deserves a 100% from my heart....."WOW." and you don't even take breaks!!!! whaaaat??? that's what I have to look forward to when competing against you 20 minutes from now when I get to my gym?? this one is not only going to be just completely physically exhausting,...... but a real mental challenge too. i'm scared... and i couldn't be more excited :)

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    1. I hope you had fun, and rocked the workout! I have a feeling that you did. :D

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  4. I did it! Yes I had to take some brief water breaks and I couldn't really do the single leg froggers. Just did another set of reg froggers. I did at least "low knees" every time haha. I could not have done this a month ago before I started your workouts. Thanks!

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    1. Awesome!!!! Regular froggers are no joke, and you kept moving! Congrats on improving already!

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  5. Hey Melissa,
    I was just wondering what your take is on exercising during pregnancy. I am just over two months pregnant and prior to finding out I was pregnant was an avid HIT participant. I've heard all sorts of things from don't bounce while pregnant to as long as you don't over heat and can talk while working out your okay. I've been really tired over the past month so my regular workout routine of 5 days a week as diminished to a sad 3 times a week and when I do workout I feel always uncertain and hesitant which is really unfamiliar territory for me. Any advice or imput would be greatly appreciated, I really miss my workouts but I know I have to listen to how I am feeling because I now have something more important inside me which needs my energy first and foremost. Thanks:)

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    1. Exercise during pregnancy varies by the individual. You should never start a new type of training while pregnant, but as you are used to training it is generally okay to carry on with what you were doing while decreasing the intensity and avoiding certain moves (as your pregnancy progresses avoid moves where you lie on your back as it decreases blood flow to the baby). Always check with your doctor first, as they know your personal case. Being active is actually good for you and the baby, and prepares you for childbirth. :)

      Also, exercising throughout your pregnancy makes it easier to get back into your regular routine. Do you have a heart rate monitor? Many women feel safer with guidelines from their dr about how high they can get their heart rate. Keep listening to your body, and CONGRATULATIONS!!!!! :)

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  6. Melissa, I just finished month 1 workouts and I was wondering, what does PLANK CRUNCH work?

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    1. Side Plank Crunch works your entire core, obliques (love handles) and back. Obviously you are using the muscles of your arms and legs as well, but core/back is the primary focus. It's a compound movement so you are utilizing multiple muscle groups at the same time, which means increased calorie burn and toning. :)

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  7. Thank you for a great workout, I did it with two 7 year olds and a one year old. I gained 50 pounds sense having kids and now it's time to loose the weight. You video inspires me and my kids loved it too. I hope to do more of your videos. I know Ivan do it. I couldn't do everything you did on this workout but I'm going to keep trying. I will let you know when I master it. Thank you for your inspiration.
    Hillary

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  8. Loved every excruciating minute of this.

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  9. Very impressive post in which define everything very clearly about the best workout program for home and get's the same result as any gym or body club.
    full body home workout

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  10. Hi Melissa :)
    This morning was my first try on your workouts, and I have to say I LOVED this routine. So much fun and great variation in the exercises! I am totally hooked now :D Already searching for one to try tomorrow. Thank you so much for delivering this fantastic community for free! Keep smiling, because you have the most beautiful smile I have ever seen :)
    Love, Maria from Denmark

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  11. Hi Melissa,

    I just completed my favorite workout b/c it kicks my butt every time! Thanks for all the awesome exercises, you have changed my mind and body and made me stronger than ever! You are amazing!!!! Thank you :)
    Liz (from Chicago).

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  12. Incredible workout!! I'm beat! You crack me up exercising with your hoops in :) You are pure motivation...THANKS!!!

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  13. Just discovered your workouts today and did this one. It was great! I do workouts similar to this and am very happy to have found your site to "change it up"....thanks a bunch! I love your workouts!!!

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  14. love these videos where you do burpees or high knees on the rest timer. Really pushes me

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  15. High intensity workouts like this that you do within minutes are beginning to gain a lot of popularity nowadays. It's good to know there are a lot of varieties to chose from. Thanks.

    http://www.easyweightlossfast.com/

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  16. can we do lunge jump, squat jump, high knees, and froger.. in tabat style 5 minutes each...then 3sets of 20 push ups and 3 sets of 20 dips. then 1 miute plank. then 1 minute side plank on each hand

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  17. Wow! did this a few min ago.... totally kicked my butt! But i feel great now :-) Thanks!

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  18. this workout is so intense, ive been doing it every night as well as jogging during the day and i am feeling great, can already tell that im getting stronger. you rock! thanks so much :)
    - North Carolina

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  19. Just completed this workout w/ a 6 lb vest on - OMGawd that was TUFF & Awesome.
    Thank you Melissa, you are simply amazing (and your camera man is pretty wonderful as well).

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