Monday, October 14, 2013

Full Body Sculpting: 20 Minute Fat Burn HIIT

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

*Be Sure to Cool Down

Hi Everyone!

Tonight's workout is an intense 20 minute interval workout. I broke this one up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is one that I will definitely be repeating. :) It's a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time. 

I followed this workout by running a few easy paced miles. I am running my first half marathon on Saturday, so I am tapering back my mileage a bit this week so I will be rested. 

My sister gave birth to a gorgeous baby girl yesterday. I was tired all day from the excitement (and staying up all night Saturday just in case the baby was born!) I am glad I made the effort to get in a hard workout today, because my energy was so much better afterward. 

Now I am off to bed. Sleep is imperative to maximizing your health and fitness. Don't skimp! :)



  1. This comment has been removed by a blog administrator.

  2. I tried out this type of workout yesterday - only changed a couple of exercises but stuck to four rounds of intervals. It was really great (dripping sweat just like you ;)) and I will definitely keep this in mind the next time I'm short on time for my workout :)

  3. Oh my! What a workout! Thanks Melissa!

  4. Great workout! I'm sweating soooo much, as it seems like I just out of a pool. :D
    p.s. sorry for bad english.

  5. Hi from the Czech Republic :) This was my second workout with you and I'll definitely repeat it as well. Thanks for this great workout! Jana

  6. This is just what I needed today!! I had lots to do, but I am utterly lost when I can't get a workout in, so this workout was just tickety boo. I got nice and SWEATY lol. Thanks!!

  7. Found your video on youtube and decided to try it out. OMG, I thought I was in pretty good shape... not quite. Had to pause several times to catch my breath. How did you come up with this routine? That's a lot of diversity in 20 minutes. btw, burpees suck!

  8. Awesome workout! Thank you! Could do without the husband's commentary.