Sunday, June 2, 2013

HIIT Don't Quit! 15 Minute Interval Workout

Hi Everyone!

This was my workout yesterday. It's a 15 minute HIIT workout. HIIT (high intensity interval training) is my favorite style of workout because it maximizes fat burning, while maintaining lean muscle mass. The benefits of this workout continue for several hours. 

The goal is to complete as many reps as you can during each 50 second interval, with minimal rest (10 seconds) between each exercise. Try not to take breaks, but also be aware of listening to your body. If you are just starting out, or are new to interval training you may need to build your way up to completing the whole workout. If you start out completing 7 minutes of the workout, make your next goal to get to 8 or 10 minutes without stopping. This is a great way to measure your fitness gains. 

Don't forget to celebrate your progress, and give yourself credit for even "small" gains in fitness. Every time you push yourself during a workout you are improving your strength, fitness, and agility. You are making yourself physically and mentally stronger. These gains don't just apply to your workouts, they make you stronger in life. 

I hope you all enjoy the workout! Have a great day!

All Levels: Max reps during each interval.
*Beginners: Start with 30 second interval, followed by 15 seconds of rest. 
*Intermediate: 40 second interval, 10 seconds rest
*Advanced: 50 second interval, 10 seconds rest

1. High Knees
2. Flying Pigeon (right)
3. Mountain Climber
4. Flying Pigeon (left)
5. Russians
6. Frog Hop Squat
7. High Knees
8. Down Dog Lift
9. Mountain Climber
10. Squat Planks
11. Russians
12. Reverse Crunch Rotation
13. High Knees
14. Knee Drop Plank
15. Mountain Climber


  1. Wow! I have never seen the Flying Pigeon move before. Can't wait to do it. Strength+ stretch= win win!

    1. Thank you! I love creating new movement combinations, and that one will definitely be appearing again. :)

    2. Oh good, it's a great move!! Did this routine last night, and it is now one of my favorites. Looking forward to doing two rounds :)

  2. This was an intense workout! Great routine :D

  3. Melissa, I love ur workouts. I am in Month 2 & I see a major difference in my legs and core. I love it! Thank you for your dedication to give me great workouts. You are the best.

  4. Good one! Only had issues with the flying pigeon as I'm working without a mat and my knees are pretty pointy :)
    But overall, I had an intense workout and was dripping in sweat after! Thx Melissa!

  5. This workout was awesome - now one of my favorites! I did it 2 times through and was dripping with sweat by the end. I LOVE the flying pigeon move. Thank you!

  6. Interval training is the new buzz phrase in health and fitness. Learn what Interval Training is and how to do it correctly.

  7. Ran through this one today. Changed it up a little - I did 2 rounds but did each exercise 20 second on 10 rest twice 2 instead of the 50 / 10. Using the 20/10 x 2 format helps me keep better form. Although I must admit by the time I got to the 2nd set of russians on the 2nd round I was a bit sloppy.